BODY PUMP: The secret of Lean, Toned and Fit in One Workout

Body pump

There are many different types of exercise programs out there, but none have the results that BODY PUMP has. In just 54 minutes, you will get lean, toned, and fit. BODYPUMP is a barbell workout designed to challenge muscles, sculpt your body and energize your mind. The combination of science-backed moves, motivating instructors, and great music helps you achieve much more than you would on your own.

Table of Contents

Who is Les Mills?

The company behind the Body Pump sweaty revolution is Les Mills International, a New Zealand fitness franchise founded by trainer Phillip Mills. Les Mill's devised and designed Bodypump in the 1980s while working for his father (the athlete) at his Auckland gym.

What is a Body Pump workout?

Body Pump is a proven formula that exhausts muscles by an intense physical training program that combines aerobic activity and muscle work by lifting weights to the rhythm of the music. It's a fun, motivating, targeted session that strengthens your cardiovascular system and most of the muscles in your body!

Lifting light weights with high repetitions has been proven to help you build lean, athletic muscle. This method is different from lifting heavy weights but achieving fewer reps because it allows your muscles time for recovery and repair between lifts.

More weight lifted in less repetition will typically lead to quick gains in size and strength. However, the downside can be an increased risk of injury among those without any prior experience or training under their belt. (Trusted source 1*, 2*)

What does a Body Pump do for your body?

BODYPUMP is a weightlifting workout that challenges participants to build lean, athletic muscle by lifting weights while performing high repetitions instead of heavyweights with fewer reps.

It's the secret to developing lean muscle mass for many famous actors before shooting a movie.

The Rep Effect is a proven way to develop lean, athletic muscle by lifting light weights while performing high repetitions. Doing this will help you in all areas of your life as it helps with strength and endurance, which can lead to better performance on the job or during physical activity outside work hours.

Is Body Pump hard for beginners?

BODY PUMP has a bit of a cult following, with die-hard pumpers coming to class anywhere from three to four times per week. Newbies are always welcome, even if you've never touched a barbell before

The workout is great cardio and strength and offers exciting variety every time so that people don’t get bored easily while working out their muscles in the process!

Les Mills recommends:

  • Go light with your weights and learn the technique.
  • Spend a few workouts focusing on timing and range of motion, then start checking in at how fatigued you feel at the end of each track.
  • If you're feeling tired after every single song but think that one more set might be possible, it's time to increase your weight!
  • Remember- everyone is different, so find out what works for YOU (exercise-wise) and keep increasing those reps over time 🙂

Is Body Pump good for weight loss?

With Body Pump, the metabolism is accelerated, and the caloric expenditure can continue up to 24 or 48 hours after your workout. This means that you will be burning calories long past your time in class! Plus, don't forget all of those muscle adaptations; it's a great way to tone up as well!

The average person can expect to burn 400 calories in a 55-minute BODYPUMP class. While it’s difficult at first, developing lean athletic muscle will make you more efficient and increase your metabolism over time. We have seen firsthand that hard work pays off!

How many times a week should you do a BodyPump class?

A BODYPUMP class will challenge all of your major muscle groups, so I recommend you do no more than two to three workouts a week. I also recommend you make sure you have one day off in between. Then, add two or three cardio workouts into the mix and create that chiseled body today!

Body pump exercises

After a long day at work, there's nothing quite like the release that comes from releasing some tension in your muscles. So whether you're feeling stiff or want to get toned for swimsuit season, I've got exactly what you need with my 55-minute BOD YPUMP workout!

My workouts are designed for all fitness levels and include ten unique tracks, each focused on strengthening different muscle groups. You can always expect a good dose of squats, deadlifts, cleans, presses, lunges, bicep curls, push-ups, chest press, overhead, and press crunches.

But more often than not, you will mix up these exercises too, so don't worry if it sounds difficult because we'll go slow enough that anyone could do this routine without exhausting themselves.


I like to start my workout with squats because they're one of the most demanding exercises.

  1. It's best if you stand up straight.
  2. Hold a barbell on your shoulders and have feet shoulder-width apart before lowering yourself towards the ground while only bending at your knees until both legs form a 90-degree angle.
  3. Hold this position for 1 second.
  4. Then go back in an orderly manner by lifting yourself from squatting without any weight (you will still feel some resistance, but it should be minimal).

This squat is called "bodyweight" or 'air' squats which can also help build muscle strength and endurance!


  1. Lying face-down, with your hands resting at chest level on either side of the body and legs.
  2. You lift yourself onto all fours.
  3. The back should be in line with the rest of your body as it stretches upward.
  4. Hold this for one second before returning down without fully going prone or touching the floor again. That is one repetition!

Chess press

chest press on body pump

  1. Lying on the step or bench, face-up, with your legs semi-flexed and holding a barbell on your chest.
  2. Push the barbell towards the ceiling with the only help of arms until they are straight.
  3. Hold that position for a second before lowering it back down to your chest again: One repetition is done!



The deadlift is a great exercise for strengthening the back, posterior chain muscles and developing body strength.

  1. With your feet shoulder-width apart and holding onto the bar with both hands, lower it to just below knee height by moving backward while bending your legs slightly.
  2. The movement will cause the weight of the barbells to propel them down without any extra motion on our part.
  3. Ensure that you are in good form with no slouching or excessive arching to not put undue stress on these areas, which could lead to a serious injury over time.
  4. You can do a controlled return from this position simply by standing upright again but make sure that we do not allow ourselves to lean forward too much.

Bicep curls

bicep curls

The biceps curl is a great exercise for building strength in the upper arm. The muscles that are worked with this movement include brachialis, coracobrachialis, and pectoral major (major chest muscle).

  1. Stand up straight or lean against something sturdy to avoid injury.
  2. Hold your arms at shoulder height, so they're parallel to the ground while standing on your right leg.
  3. Bend both of your knees slightly but keep them behind your toes pointed outwards if possible.
  4. This stance will help maintain balance by providing more stability through all four corners of one's foot, as well as giving yourself ultimate control over each movement made from various angles!
  5. Holding onto weights' handles palms facing inward, slowly raise both weights using their own arm strength.
  6. Keep your back straight, and don't lean forward or backward to help keep balance.
  7. Aim for lifting weights just above shoulder height with the elbows locked out at the top of the movement, then slowly lower them back down to starting position (elbows still bent).
  8. Repeat this exercise 12 times.


Lunges on body pump workout

  1. Standing with a barbell on your shoulders, bring your left leg forward and bend your knees until it forms a 90-degree angle.
  2. Hold this position for one second, then return to the starting position while bringing the right foot into place.
  3. Repeat these steps continuously without stopping!

Military press

With a military press, you'll be holding the barbell in front of your chest with both hands shoulder-width apart and palms facing out.

  1. Raise the weight up over your head until it reaches neck height before rotating your wrists forward and pressing back to position one where you started from.
  2. Try not to swing or jerk but use an explosive yet controlled movement throughout each repetition!

Barbell front raises

Barbell front raises are a great way to build shoulder strength and power with the added benefit of reducing fat.

  1. When you're lifting, your grip must be tight not to lose control over the weight.
  2. The best practice is holding onto an Olympic barbell using both hands at about shoulder-width apart for support instead of trying to lift too much weight in one hand.
  3. It's also important not to lean back during any part of this exercise or else risk injury from dropping such heavyweights on yourself!

Press crunches

There's no better way to tone your tummy than with these barbell crunch exercises.

  1. First, lie face-up on the floor and cross our hands over our chest.
  2. Now raise your torso into a semi-flexed position by taking off about 20 centimeters of space between you and the ground - make sure not to touch it! You'll feel some perfect contractions in that area as well.
  3. Don't be afraid or discouraged if they're painful because this will help tighten things down for you quickly!
  4. Bring back down gently from this exercise one time, then repeat 3 more times before resting again comfortably while breathing deeply throughout each repetition.


BODY PUMP is a high-intensity workout created by Les Mills that lifts light weights while performing many repetitions. This has been shown to help you develop lean, athletic muscle by lifting lighter weight because it exhausts muscles using light weights and doing more reps than heavyweight with less repetition.

BodyPump is a popular weightlifting class that has been around for over 25 years. It was created in 1992 by Les Mills International and has grown to become one of the most popular fitness classes worldwide, with more than 20 million people participating each week.

The workout combines aerobic exercises lifting light weights while performing strength training, power moves and stretching in an intense 60-minute session that can be done anywhere from a gym to your living room.

There are also DVDs available if you want to work out at home without going crazy with boredom (or don't have time!) What do you get after just 1 hour? You'll burn up to 600 calories during this high-intensity workout, plus you'll tone your muscles, increase flexibility