Les Mills Sprint™

Les Mills SPRINT™ is a 30-minute High-Intensity Interval Training (HIIT) workout, using an indoor bike to achieve fast results. It's a quick and hard style of training that returns rapid results with minimum joint impact.

The short duration of a SPRINT™ workout will motivate you to push your physical and mental limits. It features bursts of intensity where you work as hard as possible, followed by periods of rest that prepare you for the next effort. The payoff is you will smash your fitness goals and burn calories for hours after each workout.


  • Build lean muscle and train your body to burn fat

  • Faster cardio results than with steady state training

  • Burn calories for hours after your workout

  • Short and intense – all done in 30 minutes


You don’t need to be a cyclist, but you will need some level of fitness for a Les Mills Sprint™ workout. Don’t be afraid to dial back in your first few sessions, and just get a feel for what it is all about. If you’re finding things tough slow your spinning down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.