Which Should You Choose: Body Pump, Body Combat, or Body Attack?
Body pump body combat classes are two of the most popular group fitness formats in the world — and choosing between them comes down to one simple question: do you want to build strength or torch calories through cardio?
Here’s a quick breakdown to help you decide:
| Class | Primary Focus | Intensity | Equipment Needed | Avg. Calories Burned |
|---|---|---|---|---|
| BODYPUMP™ | Strength and muscle toning | Moderate | Barbell, weights, bench | Up to 400 per session |
| BODYCOMBAT™ | Cardio and endurance | Medium-High | None | ~570 per 55-minute session |
| BODYATTACK™ | Cardio and agility | High | None | High (varies) |
The short answer: BODYPUMP™ is best for building lean muscle and tone. BODYCOMBAT™ is best for cardio, calorie burn, and stress relief. BODYATTACK™ is best for high-energy interval and agility training.
All three are suitable for most fitness levels — and many people choose to mix them throughout the week for a well-rounded routine.
If you want the full picture — including how each class works, what the science says, and how to get started safely — keep reading.
Life gets busy. Between work, family, and everything else pulling at your time, it can be hard to know which workout is actually worth it. That’s exactly why structured, science-backed programs like BODYPUMP™, BODYCOMBAT™, and BODYATTACK™ have become so widely embraced — they deliver results in a motivated group setting, without requiring you to figure it all out on your own. These programs can transform not just physical health, but energy levels, confidence, and consistency.
Explore more about body pump body combat:
Understanding the Core Differences: Body Pump Body Combat and Body Attack
When we talk about these programs, we are looking at a suite of workouts designed to target different physiological responses. In body pump body combat, the distinction is clear: one builds the “engine” (cardio), and the other builds the “chassis” (strength).
Defining the Body Pump Body Combat Experience
BODYCOMBAT™ is a high-energy, non-contact workout inspired by martial arts. It draws from a variety of disciplines, including Karate, Taekwondo, Boxing, Muay Thai, Capoeira, and Kung Fu. You won’t be hitting a person or a bag; instead, you’ll be punching and kicking the air, fueled by driving music and the energy of the room. It’s an incredible tool for stress relief — there is something uniquely empowering about releasing the day’s frustrations through a series of jabs and hooks. Many people find that Les Mills Virtual Classes are a great way to practice these moves at home.
On the other hand, LESMILLS BODYPUMP™ for Strength and Fitness is the original barbell class. It uses “The Rep Effect,” a formula of light to moderate weights with high repetitions. Instead of lifting massive weights a few times, you perform hundreds of repetitions to exhaust the muscles, which leads to lean muscle growth and increased metabolic rate without the “bulk” some people fear. It’s a total body workout that hits every major muscle group in under an hour.
The Role of Body Attack in Your Routine
While body pump body combat covers your strength and martial-arts cardio, BODYATTACK™ brings the sports-inspired intensity. Think of it as a high-energy interval training class that combines athletic movements like running, lunging, and jumping with strength exercises like push-ups and squats.
It’s designed to build functional fitness — the kind of strength and agility you need for everyday life or recreational sports. These high-octane programs are often featured in community fitness events where the collective energy of the group pushes everyone to reach their personal best.
The Science of Results: Cardio Peak Training and Muscle Toning
These workouts are chosen because they are rooted in exercise science.
BODYCOMBAT™ utilizes what is known as Cardio Peak Training. This method blends steady-state aerobic training (where you are at 60-80% of your maximum heart rate) with high-intensity peaks (reaching 85-90% of your max). This combination is proven to improve endurance and maximize fat burning long after the class has ended.
One of the most staggering statistics about BODYCOMBAT™ is its effect on the midsection. Because every punch and kick requires significant stabilization from your trunk, a single session provides the core strengthening equivalent of over 1700 crunches. It’s functional core training at its finest.
In contrast, BODYPUMP™ focuses on metabolic demand. By keeping the heart rate elevated while performing resistance exercises, you aren’t just building muscle; you’re turning your body into a more efficient calorie-burning machine. This is why many people attend LESMILLS – YMCA of Central Florida programs or participate in special events like the Workout for Water Les Mills Masterclasses at Fitness CF Clermont South.
Practical Guide: Equipment, Calories, and Frequency
If you’re planning your fitness week, you need to know the logistics. Here is the “boots on the ground” info for body pump body combat.
Equipment Requirements
- BODYCOMBAT™: No equipment required! All you need is a good pair of supportive cross-trainers, a towel, and a water bottle.
- BODYPUMP™: You will use a barbell, a variety of weight plates, and a fitness step/bench. Most facilities provide all this equipment for you.
Calorie Burn and Frequency
In a 55-minute BODYCOMBAT™ session, the average participant burns about 570 calories. Some users have reported burns as high as 600-700 calories depending on their weight and effort level. BODYPUMP™ typically burns around 400 calories, but its true value lies in the “afterburn” and the muscle tissue it builds, which raises your resting metabolic rate.
For “awesome results,” we recommend attending these classes 2-3 times per week. It is vital to allow for rest days between BODYPUMP™ sessions to let your muscles recover, whereas BODYCOMBAT™ can often be done more frequently if your joints feel good. You can always check the Exercise and Group Fitness Classes Near Me | Les Mills tool or look for a Les Mills Launch Party to see the latest choreography.
Suitability and Safety for Every Fitness Level
One of the biggest myths in fitness is that you have to be “in shape” to start a group class. Every Les Mills program is designed with modifications.
- For Beginners: In BODYCOMBAT™, instructors show you how to “keep it low” by kicking lower or punching with less extension while you learn the tracks. In BODYPUMP™, it is always suggested to start with just the bar or very light plates.
- For Pregnancy: It is essential to consult your doctor first. While many stay active during pregnancy, the hormone relaxin can make joints more unstable. In BODYCOMBAT™, the kicks can sometimes aggravate the hips and pelvis, so modifications are key.
- For Joint Health: If you have knee or back issues, BODYPUMP™ is often a great choice because it is low-impact. BODYCOMBAT™ involves more jumping, but instructors always provide a low-impact alternative for every move.
Many communities host events like Les Mills Launch Week to introduce new people to these modifications in a supportive environment.
Getting Started with Body Pump Body Combat
If you are a first-timer, our best advice is to arrive 10 minutes early. Introduce yourself to the instructor and let them know it’s your first time. They will help you set up your equipment for BODYPUMP™ or explain the basic stances for BODYCOMBAT™.
Focus on form over speed. It’s better to do five perfect squats than twenty shallow ones. In combat, focus on your footwork before trying to punch like a pro. Most importantly, don’t be discouraged if you feel a little “uncoordinated” in your first class. Most people say it takes about three sessions to really get the “hang” of the rhythm and the moves. Keep an eye out for a Les Mills Launch Week at Fitness CF Clermont for a great entry point.
Frequently Asked Questions about Body Pump Body Combat
How many calories can I expect to burn in a typical session?
As mentioned, you can expect an average of 570 calories for BODYCOMBAT™ and up to 400 calories for BODYPUMP™. However, these numbers are just averages. Your personal intensity, your current weight, and your fitness level all play a role. The metabolic boost from the strength work in BODYPUMP™ means you’ll be burning more calories even while resting later that evening!
What equipment do I need to bring to class?
For BODYCOMBAT™, just yourself and your workout gear. For BODYPUMP™, most facilities provide the barbell, weights, and bench. We always recommend bringing a towel and a large water bottle — you’re going to sweat! Comfortable, moisture-wicking clothes are a must, along with supportive athletic shoes.
Can I participate if I have no martial arts or weightlifting experience?
Absolutely. Most participants started with zero experience. The instructors are trained to coach you through every move. BODYCOMBAT™ is non-contact, so there’s no fear of getting hit, and BODYPUMP™ uses light-to-moderate weights, making it a very safe way to learn proper weightlifting technique under professional supervision.
Conclusion
A healthy lifestyle should be engaging, science-backed, and communal. Whether you choose the strength-building power of BODYPUMP™, the fierce cardio of BODYCOMBAT™, or the athletic challenge of BODYATTACK™, you are joining millions of people worldwide who have found a “fitness home” in these programs.
The “group effect” is real — when the music drops and the person next to you digs deep, you’ll find a level of determination you might not find training alone. From special events like a Get Your Full Les Mills Workout at Spring FitFest to a regular group fitness schedule, there is always a spot waiting for you.
Ready to find your new favorite way to sweat? We’ll see you in class!
