Body attack: everything you need to know about this HIIT variant

If you're looking for a physical activity which merges theHIIT intensity (High-Intensity Interval Training), the dynamism of aerobics, and the benefits of muscle strengtheningBody Attack could be the perfect option for you. Originating in New Zealand, this fitness programme has been specially developed to challenge your limits and improve your physical condition completely.

Body Attack, excellent for training cardiovascularis a specific version of HIIT that combines cardio exercises, athletic movements and muscle-strengthening sequences, all set to motivating, high-energy music.

This group class, frequently available in fitness centres, is an excellent choice for those wishing to burn calories, tone their bodiesand strengthen their cardiovascular endurance. In this article, we'll take a deep dive into the concept of Body Attack, detail how a session works, explore the benefits it brings, and discuss how you can incorporate it into your fitness routine.

What is Body Attack?

Definition and origins of Body Attack

Body Attack is a a dynamic and complete fitness disciplineThis programme was first developed in New Zealand in the early 1990s. Conceived by Phillip Mills, a former top-level athlete, the programme aims to provide an all-encompassing workout designed to boost the physical performance of its followers. It draws its inspiration from a variety of disciplines such as aerobics, gymnastics and aerobics. HIIT (High-Intensity Interval Training) and gymnastics, creating a unique, high-performance cocktail.

Available in more than 80 countries, Body Attack stands out for its approach fun and effective of training, while maintaining a high level of motivation and convincing results. It is an integral part of the *Body Training Systems by Les Mills, confirming its status as a well-structured, pre-choreographed programme.

The fundamental principles of Body Attack

The first is thecardiovascular trainingThis is achieved through intense, rhythmic exercise, inspired by aerobics and HIIT. This is achieved through intense, rhythmic exercise, inspired by aerobics and HIIT, which puts the heart and lungs to optimum use.

THE muscle strengthening is also a mainstay of Body Attack, with exercises targeting all the major muscle groups, such as the thighs, abs, buttocks and arms. This method helps to tone and sculpt the body, without the need for heavy weights.

Finally, theagility and coordination are essential elements. The specific movements and fast sequences require simultaneous mobilisation of various parts of the body, improving balance, coordination and proprioception. This integrated approach makes Body Attack a complete and balanced programme, ideal for improving overall fitness.

The structure of a Body Attack session: an explosive cocktail to challenge yourself

Warming up: preparing your body for exercise

Every Body Attack session begins with an essential warm-up, designed to prepare the body for the intensity ahead. This stage combines simple but effective aerobic movements, activating the muscles while gradually increasing the amplitude and intensity of the movements. The warm-up plays a key role in warming up the joints, stimulating blood circulation and preparing the cardio-respiratory system for the challenges ahead.

Cardio block: boost your endurance

The warm-up is followed by two blocks of exercises cardiovasculareach reaching a peak intensity. The first block, with tracks such as 'Mixed Impact' and 'Aerobic', offers dynamic movements - running on the spot, jumping jacks and high knees - to get the heart rate up. A first cardio peak, focusing on plyometric movements such as squat jumps, burpees and skaters, aims to push the heart rate to the maximum and build endurance.

The second block, starting with athletic movements such as running and agility exercises - ladder runs, lateral sprints - also incorporates interval tracks, alternating intense effort with active recovery. This structure keeps the heart rate high while encouraging effective recovery.

Muscular strengthening: sculpting your body

Muscle strengthening, integrated with the two cardio blocks, is essential to the Body Attack session. It includes exercises such as push-ups, triceps push-ups, squats and lunges, targeting the whole body for complete conditioning.

These exercises target the key muscle groups - thighs, abs, buttocks and arms - to tone and sculpt the body in a balanced way.

A return to calm: recover gently

The session ends with a recovery phase, with stretches designed to facilitate muscle recovery, limit muscle soreness and improve flexibility. This final stage brings the heart rate back to normal, ending the session on a relaxing and soothing note.

The benefits of Body Attack

Improving overall physical condition

THE Body Attack is a catalyst forsignificant improvement physical fitness, thanks to a clever mix of exercises cardiovascular and muscles. This complete programme stimulates the whole body, boosting endurance And resistance.

It acclimatises the heart to a more intense effort, improving the cardiovascular and respiratory capacity and making everyday activities easier thanks to increased energy.

Weight loss and toning

One of the major advantages of Body Attack lies in its ability to promote weight loss and the muscle toning. By targeting key muscle groups - thighs, abs, buttocks and arms - it optimises calorie expenditure and sculpts the body. One session can eliminate up to 730 caloriesWith an afterburner effect that prolongs calorie expenditure well after training.

Stress management and energy boost

Body Attack is also an excellent tool for managing stress And increase energy. The dynamic atmosphere of group classes, combined with upbeat music and social interaction, helps to relieve stress and boost energy levels.

Each session becomes a moment of pleasure that contributes to a feeling of well-being and relaxation post-exercise.

Developing coordination and agility

Thanks to movements that involve several parts of the body in synchrony, Body Attack strengthens balance, coordination And proprioception. These exercises refine the precision and control of movements, reducing the risk of everyday injuries and improving the fluidity of movement.

How to incorporate Body Attack into your fitness routine

Recommended frequency and duration

For integrate Body Attack effectively Regular exercise is essential to your fitness routine. It's ideal to take part in at least one session of Body Attack per week. However, for those who wish to accelerate their progress and improve their physical condition more quickly, two weekly sessions are recommended.

Each Body Attack session lasts about 55 minutesThe result is an optimal combination of intense cardiovascular training and muscle strengthening, without overloading the body.

Tips for Beginners

For those who are new to Body Attack, it is essential to follow certain guidelines in order to maximise profits while minimising the risk of injury. Arriving a little early to meet the instructor will give you an introduction to what to expect and guide you through the session.

Position yourself close enough to the front to have a clear view of the instructor's movements.

Approach the session with a an open mind and relax. It's normal not to master every move the first time. So don't worry if you're not perfect. Opt for the low-intensity versions, even if you're in good physical shape, to avoid overexerting yourself and finish the session safely.

Complementarity with other activities

Body Attack can be integrated harmoniously with other activities to create a richer, more balanced fitness routine. We recommend combining a weekly Body Attack session with gentler exercises such as Body Balance, which promote flexibility and suppleness. Adding Body Pump or CXWORX sessions is also beneficial for targeted muscle strengthening and improving overall body tone.

This diversity in training contributes to maintain a strong bodyThe aim is to improve the quality of life, reduce the risk of injury and maximise results in terms of physical fitness and general well-being.

The equipment needed for Body Attack: minimalist and effective

Appropriate clothing

For a Body Attack practice that is both comfortable And secureThe choice of appropriate clothing is essential. We recommend that you choose clothes made from fabrics that are breathable And antiperspirantssuch as polyester or nylon blends. These materials help to regulate body temperature and keep the skin dry, optimising the comfort and efficiency of your training.

Choose clothing that offers maximum freedom of movementThese include leggings, shorts and sweatpants. Lightweight, fitted tank tops and T-shirts are perfect, especially for those who sweat a lot during exercise. For women, a robust sports bra is essential for coping with high-intensity exercise.

Optional accessories

Although Body Attack requires minimal equipment, certain optional accessories can enhance your experience and improve your performance. From suitable sports shoesRunning shoes with good cushioning and stable support are essential for absorbing shock and preventing ankle and knee injuries.

A can of water is also vital to ensure a constant supply of water. hydration constant throughout the workout. Accessories such as wrist and head bands can be useful for managing perspiration and keeping hair away from the face. Finally, a light jacket or hoodie can come in handy for the warm-up and cool-down phases, especially in areas with variable temperatures.

Body Attack vs other fitness disciplines: why choose this programme?

Comparison with Body Combat

Body Attack and Body Combatboth developed by Les Mills, are energetic fitness programmes, each with its own specific objectives and methods. Body Combat is primarily aimed at mixed martial artsIt incorporates techniques from karate, muay thai, kickboxing, kung fu and boxing.

This discipline is perfect for those who want to improve their physical conditionstrengthen their core and increase their muscle mass, thereby promoting calorie combustion even during periods of rest.

In contrast, Body Attack offers a session of sports conditioning which mixes athletic movements such as running, jumping and throwing. squats to muscle-strengthening exercises. Its main focus on cardio and muscle toningIt's the perfect choice for those looking for a complete, dynamic fitness programme.

Differences from classic HIIT

Body Attack differs from traditional HIIT (High-Intensity Interval Training) in its unique combination of basic cardio and intensity peaks. Unlike HIIT, which alternates between periods of intense activity and periods of total recovery, Body Attack keeps the heart rate in an aerobic training zone (between 60 and 80% of the maximum) with peaks of intensity. This method offers the benefits ofendurance and some fat combustion.

This dual approach allows you to benefit from both the endurance provided by the basic cardio and the significant fat-burning benefits of the intensity peaks, making the programme more balanced and complete than classic HIIT.

Advantages over running

Body Attack has a number of significant advantages over running. Firstly, it reduces the risk of injury linked to the repetition of movements through a variety of athletic and muscle-strengthening activities, spreading the impact over different muscle groups and joints.

In addition, Body Attack involves the whole bodyIt can be used to improve coordination, agility and muscular strength, aspects often neglected by running. What's more, it's adaptable to a range of fitness levels, offering low-impact options for beginners or those with physical limitations, making it more fun for all. accessible and inclusive than running, which can be more demanding and less adaptable in terms of intensity and variety of movement.

Where can you practice Body Attack in Paris?

List of the best venues offering courses

Paris is full of high-quality sports facilities offering Body Attack classes, allowing enthusiasts to find the ideal location to suit their location and personal preferences. Here are some of the best options:

Les Cercles de la Forme offer Body Attack classes in several of their Paris venues, including Nation Paris 12ème, Bastille Paris 12ème, Cherche Midi Paris 6ème and Maillot Paris 17ème. These venues are known for their dynamic atmosphere and their choreographies, which are renewed every 3 months.

EasyGymEasyGym, located near the Palais Royal, also offers Body Attack classes in a modern, well-equipped setting. With a variety of group classes, including Les Mills programmes, EasyGym is the perfect choice for those looking for a total fitness experience.

L'Appart Fitnesswith its coach Juliette, is another excellent option for Body Attack classes. This gym stands out for its personalised approach and its Smart-Start format for beginners, offering a progression adapted to the intensity of the sessions.

Criteria for choosing a venue

Choosing a gym for Body Attack in Paris should be based on a number of essential criteria to guarantee an environment that meets your needs and preferences.

There location is essential. Choose a gym close to your home or workplace to make it easier for you to attend. Cercles de la Forme and EasyGym, with their locations in various arrondissements, offer great accessibility.

L'ambience and atmosphere of the gym also play an important role. Cercles de la Forme and L'Appart Fitness, renowned for their stimulating atmosphere and experienced instructors, can greatly enrich your experience and boost your motivation.

Finally, consider the timetables and course flexibility. Gymnasiums offering a variety of timetables and adaptable class formats, such as 30, 45 or 55-minute sessions, are more likely to fit into your daily routine and meet your personal goals.

Conclusion

In a nutshellBody Attack is a a complete and dynamic fitness discipline which effectively combines cardiovascular work, muscle strengthening and improved coordination and agility. Inspired by HIIT and HYROXThis method significantly improves overall physical fitness, promotes effective weight loss and ensures optimum stress management.

To make Body Attack part of your daily routine, choose a gym that meets your needs, set realistic goals and keep yourself motivated by diversifying your activities and surrounding yourself with people who share your commitment.

Don't hesitate to try Body Attack, whether your aim is to improve your stamina, tone your body or simply feel better about yourself. Thanks to its well-structured sessions and the support of experienced instructors, you'll quickly discover an environment conducive to your progress and well-being.

So take the first step and discover the benefits of Body Attack to transform your fitness routine and achieve your health and fitness goals.

FAQs

What are the benefits of BodyAttack?

THE Body Attack offers a host of benefits, including calorie combustion effective, helping to sculpt a slimmer body with the potential to burn up to 700 calories per session. This training programme significantly improves coordination and theagilityreinforces cardiovascular and lung capacityand is developing the Muscular forceparticularly in the core. It also helps to improve bone health and some bone densitywhile optimising technique to prevent injury.

What's more, BodyAttack encourages increased self-confidence and improved overall fitness in just a few weeks.

What is the difference between BodyAttack and Body Combat?

The main difference between Body Attack And Body Combat lies in their distinct focus and training methods. BodyAttack is a high-energy sports conditioningwhich incorporates athletic movements such as running, jumping and muscle-strengthening exercises. Body Combat, on the other hand, is a choreographed class inspired by martial artsa blend of boxing, karate, taekwondo and kung fu movements for an intensive session focused on the body. cardio and the muscle strengthening.

Does Body Combat make you lose weight?

Yes, the Body Combat is extremely effective in promoting weight loss. Each session can burn between 500 and 800 caloriesThis is achieved through fast, intense sequences that work the whole body. This energy expenditure, combined with the "afterburn" effect and muscle strengthening, makes a significant contribution to the body's overall fitness. weightloss and improving metabolism.

Where can you do BodyAttack in Paris?

To practice body attack in ParisThere are several options available to you in the 15th district. You can go to Foresthill Aquaboulevard de Paristo Cercles de la Forme Porte de Versaillesor in the fitness clubs at the following addresses: 4-6 rue Louis Armand, 31-33 rue du Hameau, 8 rue de Frémicourtor 60-62 avenue de la Motte-Picquet.

Revolutionise your sports routine with DRIP

Looking to revitalise your training routine? Join us at DRIP! You'll find a comfortable environment and a wide range of equipment to challenge you.

The principle at DRIP is clear: 7 distinct exercises, 3 circuits, 1 minute per exercise, with no breaks between them for maximum calorie burning! Let yourself be carried away by the energy of our coaches, our motivating playlists and our immersive lighting environment, which will stimulate you like never before.

All levels are welcome at DRIP!

Ready to work up a sweat? Come and meet us in our Paris studios in Monceau or Grands Boulevards. You'll love hating us! ❤️‍🔥