Bodypump 116 Tracklist (2024)

FAQs

How do I get the most out of BODYPUMP? ›

BODYPUMP challenges all of your major muscle groups, so most people will get great results doing two to three workouts a week, ideally with a day off in between. Add two or three cardio workouts into the mix and you'll shape and tone your body in no time.

A 55-minute BODYPUMP workout features ten tracks, each focusing on a different muscle group. While instructors will often mix and match the tracks, you can always expect to do a good dose of squats, deadlifts, clean and presses, lunges and bicep curls.

NEW RELEASE, LES MILLS BODYPUMP™ 129 Release date 23.06.

How much should I lift during a BODYPUMP session? The whole point of these workouts is to lift light weights quickly while performing lots of repetitions, so there's absolutely no pressure to lift heavy weights during a class.

How often should I do a BODYPUMP class? BODYPUMP will really challenge all of your major muscle groups so we recommend you do no more than two to three classes a week, and make sure you have a day off in between. Add two to three cardio classes into the mix and you'll shape and tone your body in no time.

Independent research into BODYPUMP over a 12-week period uncovered only modest results. Researchers expressed concerns that a high number of reps could lead to improper technique and injury. If you enjoy the BODYPUMP workout gets you moving, it's fine to take a class every seven to ten days or so.

As muscles repair from the workouts your body's metabolism is increased. This means that calories are burned by BodyPump at an increased rate long after you finish your Body Pump class. With increased muscle mass, you'll use more energy, resulting in a greater rate of weight loss.

Not sure how to add weight lifting into your routine? Try a Les Mills BODYPUMP class. While Les Mills BODYPUMP is intended to build strength and sculpt your muscles, it's also a killer cardio workout, with many tracks spiking your heart rate and leaving you dripping with sweat.

BODYPUMP Gym Classes Can Improve Strength And Endurance

In general, low reps and heavy weights is best for increasing muscle mass, whilst more reps and lighter weights is effective for increasing muscle tone and endurance.

Set to a pulsing rhythm of 10 tracks, BodyPump is a workout routine that uses High-Intensity Interval Training (Hiit).

How many calories do you burn in BODYPUMP? ›

HOW MANY CALORIES DO YOU BURN DOING BODYPUMP? While you can expect to burn an average of 400 calories* during a 55-minute BODYPUMP workout, it's the building of lean muscle mass that provides the long-term benefits.

A groundbreaking new study shows that BODYPUMP generates a long-term calorie-burning response that is far greater than a calorie-matched cardio class. BODYPUMP can therefore be described as a more potent exercise stimulus.

"The focus is on the correct lifting technique, using light to moderate weights and high repetitions," said Carol Nees, general manager at Spartanburg Athletic Club. "You don't get big. You just get toned and strong." Results differ, but some clients have seen changes in their bodies in as little as two weeks.

It's also challenging to get the full range of motion for the exercises in class due to the fast tempo. This can make some movements ballistic and contraindicated. The endurance nature of the weight lifting in Body Pump isn't for everyone, especially people who like to lift heavy and have rest intervals.

A good guide is – if you're not sweating by the end of the track, it's time to up your weights.