Les Mills Body Attack vs Body Combat: Which Gets The Best Results? - Pretty Brave Fitness

Les Mills Body Attack vs Body Combat: Which Gets The Best Results?

Two very popular group training classes worldwide are Les Mills Body Attack and Les Mills Body Combat. These workouts offered through Les Mills are both high energy and fun fitness classes to be part of. However, while the names are similar, they don’t achieve exactly the same results. 

Incorporating any kind of group training class into your fitness regime is a great starting point to getting fit – but to really elevate your training you should be choosing a workout that caters to your needs. It is important to understand what each of the classes entails to ensure you are choosing a training type that suits your fitness goals and will get the best results for your body. 

While many of us train to lose weight or improve our overall health, others train to tone, build muscle or improve sporting performance. Not all group training classes burn the same number of calories or give the same physical results. 

Les Mills Body Attack and Body Combat are two high-energy fitness classes that cater to both beginners and experts. Body Attack is a whole-body workout that tones and shapes the muscles whilst burning calories. Meanwhile, Body Combat works on the legs, arms, back and shoulders, and provides exceptional core training.

Choosing which one will give the better results will depend on the individual person, the intensity their body can endure, their reasons for working out and their lifestyle. 

No two workouts will ever be the same. If you want to know which of these two workouts,  Body Attack or Body Combat, will provide you with the best outcome, then read on. This article will present the benefits and drawbacks of each fitness training to help you decide which workout you should try out!

Additionally, there are other group training classes that can give you similar results to Body Combat and Body Attack. To find out what will best suit your fitness needs, get in touch with your local gym for some personalised advice.

What’s the Difference Between Body Combat and Body Attack?

Body Combat and Body Attack are both fitness classes from Les Mills. Body Combat is a high-energy workout that is martial-arts inspired, but is totally non-contact. It features moves from taekwondo, karate, boxing and even kung fu. 

On the other hand, Body Attack combines athletic movements, such as running, lunging and jumping, with strength exercises, including push-ups and squats. Although both workouts are high-intensity and are available as 55, 45 or 30-minute workouts, they differ in the moves and exercises they utilise. Body Attack is a great cardio fitness class, whilst Body Combat works better as a core workout.

Benefits of Les Mills Body Combat 

Body Combat trains the whole body, aiming to make you fit, fast and strong. It burns calories whilst developing your coordination, speed and agility. Body Combat works on your legs, back and shoulders and makes you feel strong and empowered. And yes, body combat even tones those stubborn arm muscles. 

A Body Combat class can help to fuel your fitness by improving your all round cardiovascular health. This workout will also enhance your body’s bone density, posture, stability, core strength, as well as give you all the post-workout calorie-burning benefits. This class can even be a great stress relief and allows you to release any frustrations through hard-core karate and boxing kicks and punches. 

Being martial arts-inspired, doing Body Combat training also helps you to be ready to defend yourself from potential attacks you could face in the future. Nevertheless, as a non-contact workout, you’re less likely to get injured.

Disadvantages of Les Mills Body Combat 

Body Combat uses empowering and effective movements from martial arts. That’s why it can be a bit tricky to follow this training at first. You might find it difficult to follow in the beginning.

Also, similar to other workouts, you may experience muscle soreness on the first try. Body Combat might also give your joints a lot of overload, particularly if you have an injury or health condition. That’s why, if you have problems with your knees and ankles, you shouldn’t do it without the recommendation of your health specialist.

Benefits of Les Mills Body Attack

Body Attack improves your fitness, maximises your cardio stamina and develops your flexibility. Aside from enhancing your strength and endurance, it also improves your heart and lung fitness. In this training, you are challenged to your limits – but in a good way. Working out to energising tunes causes you to pump it more and complete your workout with fun and satisfaction. 

One of the best benefits of Body Attack is that it enhances your overall functional fitness. This can make you perfectly strong and ready for your everyday tasks and routines. With your stamina being built up, your coordination and agility also considerably improve. It causes you to move quicker every day. 

As a whole-body workout, Body Attack also tones and shapes your body with its sports-inspired moves.

Disadvantages of Les Mills Body Attack

As it is a high-energy workout, Body Attack will require you to really get physical. In this training, you need to do high kicks, fast feet and tuck jumps. Whilst you’re jogging around the room, you also need to make a lot of fast physical movements to burn the most calories possible. This workout is sure to leave you gasping for breath, and it can also be hard on the joints. 

Body Attack vs Body Combat: Which Burns More Calories?

Whilst punching and kicking your way to fitness, Body Combat can burn about 740 calories along the process. Body Attack, with its athletic moves and strength exercises, can help you burn up to 730 calories. However, the exact number will depend on your current physical condition and your level of effort in the class, so there’s no way to predict exactly how many calories you’ll burn in a group fitness class. 

Body Attack vs Body Combat: Which Is Better For Weight Loss?

Given that both Body Combat and Body Attack are high-intensity workouts that test your speed and agility, they are both great for losing weight. Although Body Combat burns around 10 more calories than Body Attack (a very minimal difference considering personal variation) they are still both high calorie-burning classes. 

As a cardio fitness class, Body Attack will help you lose weight, but it can be difficult to keep weight off with cardio alone if you aren’t also integrating strength training exercises into your routine.

Meanwhile, with Body Combat, your muscle mass is more likely to increase, which also increases the number of calories your body uses even at rest. As a result, losing weight and keeping it off is easier with strength training elements included.

If you want the best results from your workout class, it’s better to look beyond the number of calories burned. Instead, focus on what it can do to your overall health and fitness. Not all calories are burned fairly. Different workouts can cause varying physiological and even hormonal changes despite the same number of calories burned.

Body Attack vs Body Combat: Which Is Best For Beginners? 

A Body Combat training class can be adjusted to suit you. Instructors always give options on how you can work on your own level. Although it’s inspired by martial arts, you will be coached through the different movements. 

Similarly, Body Attack classes can be adjusted to your current fitness level. There are low-impact options that can be tailored to what your body can handle. Body Attack and Body Combat are both good for beginners because you can choose the intensity level you can take. Despite the modifications, they are still as effective as the high-impact moves.

Alternatives to LESMILLS Body Attack & Body Combat 

Locally-owned gyms also have good alternatives to Body Attack and Body Combat, which are centrally programmed fitness classes run by Les Mills International. For example, Pretty Brave Fitness, a space that’s owned and run by women, has different blends of strength and HIIT exercises that can be modified to all fitness levels, injuries and limitations. Their classes include Eight30, Hustle and Pretty FIIT incorporating elements of circuit training and HIIT. 

In Pretty Brave Fitness, you can enjoy challenging yet enjoyable routines in a studio with good music and a very welcoming atmosphere. With flexible fitness options, you can even try having a solo workout or group fitness. The gym is also child-friendly, which means you can bring your child with you at no extra costs. 

If you’re looking for a great way to get fit or add some excitement to your workout routine, it’s worth looking into what your local gyms have available. While Les Mills programming is one of the most widespread, it can be repetitive – so check out your local independent gym for some fun and fresh fitness programming.

Related Questions

How Many Times a Week Should You Do Body Combat?

Getting fit is not an overnight event. It’s a slow build-up process. That’s why you should start Body Combat with 1-2 classes a week. You can then increase the frequency according to how you feel and what your body can safely handle. It’s important to give time for your body to recover after an intense workout.

Is Body Combat a HIIT Workout?

Body Combat is a workout design that combines steady-state and high-intensity exercises as a form of cardio peak training. It can be counted as high-intensity interval training (HIIT) as it builds cardio endurance, pauses at intervals and gives the same fat-burning effects as that of HIIT. HIIT is a type of cardio exercise that alternates short yet intense exercises with less intense recovery periods. This high-intensity intermittent exercise or sprint interval training boosts athletic performance and builds strength and muscle endurance.


This article is published for general informational purposes only. It does not constitute medical advice and does not take into consideration your individual circumstances, medical conditions or abilities. Always consult a medical professional before beginning any program of exercise. A fitness industry professional can provide personalised advice to suit your needs.

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