Sprint | HIIT The Road

A unique spin on high-intensity interval training, LES MILLS SPRINT uses the power of pedaling to push your cardiovascular fitness and calorie burn to new heights. 

This 30-minute High-Intensity Interval Training (HIIT) workout uses an indoor bike to achieve fast results. A real burner, this is 30 minutes of workout that will drive your body to burn calories for hours.

You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort.  Short and fast,  the thrill and motivation comes from pushing your physical and mental limits – and as a high intensity and low impact workout, Sprint is scientifically proven to return rapid results. 

We would say that this one needs a decent base level of fitness. You don’t need to be a cyclist but you do need good levels of cardio. Dial it back in your first few sessions to get a feel for what it’s about. If you’re finding things tough it’s fine to slow down, reduce the load or sit up and rest.  If you’re starting out, try Les Mills RPM as a perfect intro.

Key benefits

Maximum performance, minimum time improve cardiovascular, metabolic and musculoskeletal fitness Keeps burning calories for hours Low Impact, High Energy Short & Intense 30 min class

How does Les Mills Sprint work?

Featuring scientifically-structured intervals of sprinting, power training and strength building, Sprint provides the repeated challenge that drives change. As the powerful music plays, your instructor will motivate you to adjust the tension and pace, so your heart rate hits specific training zones at all the right times. You’ll unleash fast-twitch muscle fibers and grow lean muscle tissue, which is key to burning fat.

HIIT is commonly associated with weight-bearing exercises like burpees, lunges and tuck jumps, which can be problematic if you suffer foot, knee or lower back pain. The low-impact nature of cycling makes LES MILLS SPRINT a brilliant HIIT alternative – if you have orthopaedic restrictions you can repeatedly push your heart rate to max training zone without any risk of injury.

What is HIIT?

HIIT is High Intensity Interval Training and uses short, intense bursts of effort followed by periods of recovery. The basic premise is that you go as hard as you can for a short period of time, rest, and then repeat. The intervals allow you to keep pushing into your max effort training zone. 

Les Mills Sprint is basically HIIT on a bike, and offers the same intense effort and results – you will burn 9% more fat and overall find it 17% more effective than your standard aerobic or “steady state” training.

HIIT works best when served on top of some base fitness. Replace an hour a week of your normal training routine with 1-2 HIIT sessions.

 Les Mills Sprint Faqs

HOW OFTEN SHOULD YOU DO LES MILLS SPRINT?

It’s a good idea to do LES MILLS SPRINT no more than twice a week. New research reveals optimal results come when you limit the time you spend with your heart rate above 90 percent maximum to 30-40 minutes per week (which equates to two LES MILLS SPRINT workouts).

HOW FIT DO YOU NEED TO BE?

While it’s ideal to have some base fitness, you don’t need to be super fit. There are no complex moves to master and you can adjust the resistance to suit. Your instructor will help push you to your max, but it’s okay if you need stop and catch your breath – as that indicates you’ve been pushing your body to the max training zone.

WHAT DO YOU NEED FOR A LES MILLS SPRINT WORKOUT?

An indoor cycle is all you need. You don’t require any special clothing or shoes, but if you want to make the ride more comfortable opting for cycle shorts and specialized cycle shoes can be a smart move.

CAN YOU DO LES MILLS SPRINT WHILE PREGNANT?

This is not a good idea, as pregnancy is not the time to be pushing your body to its limits.