TRY LES MILLS SPRINT AT GYMNATION

Les Mills Sprint is a 30 minute HIIT workout on an indoor bike. Each workout includes short bursts of intense cycling effort followed by recovery periods, designed to burn calories, build strength and improve cardiovascular health. The workout targets your heart rate zones to maximise fat burn and the EPOC afterburn effect. It is one of the most effective Les Mills classes for fast fitness results.

Yes. A Les Mills Sprint workout can burn up to 400 to 800 calories in 30 minutes. The HIIT training effect means your body continues burning fat at rest for hours afterwards. Regular Sprint sessions, combined with a balanced diet, support fat loss and improved body composition. It is one of the most fun and effective ways to reach your fitness goals.

Twice a week is recommended. This allows your body to recover properly between sessions. You can combine Sprint with other Les Mills classes like BODYPUMP or RPM in your weekly schedule for a balanced fitness program.

Yes. Sprint builds lean muscle, particularly in the lower body muscles including quads, hamstrings, glutes and calves. The resistance based intervals on the bike target these muscle groups through intense pedaling efforts at varying resistance levels. Over time, regular sessions improve leg strength, muscle definition and overall body power.

You can burn up to 400 to 800 calories in a 30 minute Les Mills Sprint workout, depending on your effort and fitness level. The HIIT workout also stimulates EPOC, meaning you continue burning calories at rest for hours after the session. Total burn depends on your exercise intensity and resistance level.

Every Les Mills Sprint class is 30 minutes. This includes a warm up, the main HIIT workout intervals and a cool down. The format is designed for maximum efficiency, delivering fast results for busy schedules.

Yes. Sprint is a low impact exercise on a stationary bike, and you control the resistance and intensity at your own pace. Beginners can start with low resistance and build up as fitness improves. The coaches guide you through every interval, ensuring safety and correct technique. It is a fun, challenging ride that anyone can enjoy.

Les Mills Sprint is a high intensity interval training HIIT workout with short, intense bursts of effort and recovery. RPM is a moderate intensity indoor cycling class focused on sustained endurance riding. Sprint delivers faster fitness results due to its HIIT intensity and burns more calories in less time. Both are great indoor cycling classes on a bike, but Sprint is shorter, tougher and designed to push your heart rate higher. GymNation offers both as part of its Les Mills classes.

Not all indoor cycling is HIIT. A standard spin class typically maintains a steady moderate intensity. Les Mills Sprint is specifically designed as a HIIT workout, alternating between maximum effort bursts and recovery periods. This structure is what drives the superior fat burn, heart rate training and EPOC afterburn effect that separates Sprint from regular cycling exercise.

At GymNation, the HIIT cycling workout is called Les Mills Sprint. It is different from RPM, which is the endurance based indoor cycling class. Sprint focuses on short, intense intervals on the bike for maximum calorie burn and fitness results. Both are available at GymNation as part of the Les Mills classes schedule.

Yes. Indoor cycling classes like Les Mills Sprint are among the most effective exercise options for weight loss. Sprint in particular uses HIIT to maximise calorie burn during and after the workout. The bike is low impact, so it is easier on your joints than running, while still delivering intense fat burning intervals that improve your overall health and body composition.

Absolutely. Indoor cycling classes offer a fun, high energy workout that improves cardiovascular health, builds lower body muscles, burns significant calories and boosts your fitness without putting excessive stress on your joints. Les Mills Sprint adds the science of HIIT training to the ride, making every minute count. It is one of the best value exercises at any gym or club.

Yes. HIIT workouts like Les Mills Sprint are particularly effective at reducing body fat, including stubborn belly fat. The intense intervals raise your heart rate and metabolism, and the EPOC afterburn effect means you continue burning fat at rest. Combined with a balanced diet, regular Sprint sessions on the bike can help reduce overall body fat.

Wear comfortable workout clothes. Padded cycling shorts can add comfort on the bike during longer efforts. Supportive trainers or cycling shoes work well. Bring a water bottle and towel. Adjusting the bike seat and handlebars to suit your body before class helps with comfort and safety.

The intense intervals in a Les Mills Sprint workout push your heart rate into peak zones, creating an oxygen deficit. Your body then works harder at rest to recover, burning additional calories through EPOC. This elevated metabolism can last up to 24 to 48 hours after the HIIT workout. Regular Sprint sessions keep this metabolic boost consistent, helping you burn more energy throughout the week.

Sprint works the quads, hamstrings, glutes, calves and core. The resistance on the bike targets these lower body muscles through intense pedaling at varying intensity levels. Standing intervals also engage your upper body and core for stability. It is a full body exercise that builds strength, endurance and power.

Twice a week is the recommended frequency for Les Mills Sprint. HIIT workouts are intense and your body needs recovery time between sessions. Putting more than two Sprint rides per week into your schedule can increase the risk of overtraining. Combine Sprint with other Les Mills classes or lower intensity exercise for a balanced weekly program.

Cycling shoes with cleats are not required but can improve your ride by providing a more secure connection to the bike pedals. Regular supportive trainers work fine. The coaches can help you set up the bike and adjust your equipment before class.

The afterburn effect, also known as EPOC (excess post exercise oxygen consumption), is the continued calorie burn that occurs after a HIIT workout like Les Mills Sprint. Your body uses extra energy at rest to recover from the intense exercise. This effect can last up to 24 to 48 hours, depending on the intensity of the ride and your fitness level.

Yes. Les Mills Sprint is scientifically designed to deliver rapid results in 30 minutes. The HIIT workout format is more time efficient than longer, moderate intensity exercise. Research shows that short, intense sessions can improve cardiovascular health, burn fat, build muscle and boost fitness faster than traditional longer workouts.

During the intense intervals, aim for 80% to 100% of your maximum heart rate. This is where the fat burning and EPOC afterburn effect are triggered. Recovery periods bring your heart rate back down before the next burst. The coaches help you gauge your intensity and pace throughout the ride.

Sprint is designed for a gym or club environment with a proper indoor bike or stationary bike. While you can replicate HIIT cycling intervals at home if you have suitable equipment, attending a Les Mills Sprint class at GymNation gives you expert coaches, powerful music, the energy of a group and the safety of a structured HIIT workout.

Yes. Les Mills Sprint is a HIIT workout with intense bursts of maximum effort, while a regular spin class typically maintains a steadier, moderate pace. Sprint pushes your heart rate higher, burns more calories in less time and triggers a stronger afterburn effect. It is more intense but also more time efficient and delivers faster fitness results.