Les Mills BODYCOMBAT?

and the science

What does a BODYCOMBAT class do? What does the science say?

BODYCOMBAT is a group fitness program by Les Mills, based on movements from boxing, karate, taekwondo, muay thai, and capoeira. It is a non-contact workout, meaning you practice punches, kicks, and fitness training without fighting an opponent.

1. Significant Improvement in Cardiovascular Fitness

BODYCOMBAT is primarily a cardiovascular workout. The class combines moderate-intensity exercise with short bursts of high-intensity effort, similar to the principles of High-Intensity Interval Training (HIIT). This provides a strong challenge for both the heart and lungs.

Scientific research shows that this type of training can lead to:

• Increased VO₂ max (a key measure of aerobic fitness)
• Improved cardiovascular health
• Reduced cardiovascular risk
• Better blood pressure control

2. High Calorie Burn

A 55-minute BODYCOMBAT class can burn approximately 500 to 700 calories on average, depending on factors such as body weight, gender, fitness level, and exercise intensity.

As a result, BODYCOMBAT is an effective way to:

• Increase energy expenditure
• Reduce body fat
• Support weight loss when combined with an appropriate nutrition plan

3. Full-Body Training

During a class, you engage nearly all major muscle groups:

• Legs through kicks, squats, and lunges
• Shoulders, chest, and arms through punching combinations
• Core and abdominal muscles through stabilization and rotational movements

Although BODYCOMBAT is not a replacement for traditional strength training, it contributes to:

• Muscular endurance
• Coordination
• Functional strength
• Overall fitness

4. Positive Impact on Mental Well-Being

This is perhaps one of the most underrated benefits.

Regular physical activity helps reduce stress, lowers the risk of depressive symptoms, and improves overall well-being. Exercise is widely recognized as an important contributor to both physical and mental health.

Specific aspects of BODYCOMBAT that enhance these effects include:

• Powerful, motivating music
• Rhythmic movement patterns
• A strong sense of community
• Feelings of confidence and empowerment often associated with martial arts-inspired movements

5. Improved Coordination, Speed, and Reflexes

BODYCOMBAT includes dynamic combinations of punches and kicks, rotational movements, and rapid changes of direction. As a result, it helps develop:

• Balance
• Motor skills
• Coordination
• Reaction speed
• Body awareness

What Is the Most Important Benefit According to Science?

When looking at the broader body of research on high-intensity cardiovascular exercise, the greatest health benefits are:

✅ Improved fitness and endurance
✅ A stronger cardiovascular system
✅ Reduced risk of chronic diseases
✅ Better weight management
✅ Lower stress levels and improved mental well-being
✅ Increased energy for daily life

Conclusion

From a scientific perspective, BODYCOMBAT is primarily an effective cardiovascular workout with HIIT-style elements, combined with functional movements inspired by martial arts. The most well-established benefits include improved fitness, increased calorie expenditure, enhanced cardiovascular health, and better mental well-being. While it is not intended to replace heavy strength training, it is highly effective as a comprehensive fitness and conditioning workout.