Fast results with


What is 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 short, intense style of training where the thrill and motivation comes from pushing your physical and mental limits. A high intensity, low impact workout, it’s scientifically proven to return rapid results.

The 30 minutes you put into a LES MILLS SPRINT workout drives your body to burn calories for hours. You combine bursts of intensity, where you work as hard as possible, with periods of rest that prepare you for the next effort. The payoff? You smash your fitness goals, fast.

High-Intensity Interval Training On A Bike

LES MILLS SPRINT is a 30-minute workout of high intensity, designed using an indoor bike to achieve fast results.

  • Maximum performance, minimum time
  • Build lean muscle and train your body to burn fat
  • Burn calories for hours after your workout
  • Push your mental and physical limits
  • Short and intense – all done in 30 minutes
Just Getting Started?

You don’t need to be a cyclist but you do need some level of fitness for LES MILLS SPRINT. Dial it back in your first few sessions to get a feel for what it’s about. If you’re finding things tough it’s fine to slow down, reduce the load or sit up and rest. We recommend two HIIT workouts a week as part of a balanced training plan.

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Frequently asked -questions

How fit do I need to be to do LES MILLS SPRINT?

This workout is designed to challenge your fitness. Exercise modifications allow everyone to push their individual limits.

How many times a week should I do LES MILLS SPRINT?

LES MILLS SPRINT is designed to complement your training schedule. Doing a LES MILLS SPRINT workout twice a week will give you awesome results.

What should I bring to the workout?

Wear your usual workout clothes and bring a water bottle, a towel and a big attitude. We’ll do the rest.

I’m pregnant. Can I still do LES MILLS SPRINT?

No, women are advised to reduce their exercise intensity during pregnancy so high-intensity interval training is not recommended. We suggest talking to your doctor if you have any more questions about exercising while pregnant.


LES MILLS SPRINT has been designed with science, safety and results front of mind. If you have any specific health concerns, check with your doctor before doing a LES MILLS SPRINT workout.