CALORIE BURN – 6 workouts a week

CALORIE BURN – 6 workouts a week

2 Seasons

The Burn Amplify Workout Plan is designed to give you maximum calorie burn per week with lots of heart pumping cardio while keeping your joints healthy and core strong with strength workouts.

Each week you will complete 4-5 hours of exercise. If you don’t have equipment, choose the alternative non-equipment workout plan. This Workout Plan includes 3-months of workouts – you can choose to complete the full plan, or complete one month at a time.

Workouts a week: 6

Intensity: High

You’ll need: barbell, weights plate, stationary bike, resistance band, step. *If you do not have equipment, select the No Equipment Version from the dropdown list below.

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CALORIE BURN – 6 workouts a week
  • THE TRIP #19

    Episode 1

    THE TRIP 19
    Duration: 43 minutes
    Equipment: Stationary Bike
    Presenters: Bas Hollander

    1. TUNNEL
    Late Night performed by Hood Isle made famous by ODESZA
    Taiwasho performed by Rounded Miles made famous by Ajate
    3. SWELL
    Tru Dancing performed by Spiral Out made famous by O'Flynn
    4. ...

  • BODYATTACK #102 45 min

    Episode 2

    Duration: 46 minutes
    Equipment: none required
    Presenters: Lisa Osborne, Bevan James Eyles, Lyle Haywood, George Inwood, Romain Prévédello

    1. WARMUP
    Think About The Way performed by Ben & Sienna made famous by Guéna LG feat. Ice MC
    MOVES: Step Touch, Bounce, Squat to Plank,...

  • BODYFLOW #83 Flexibility

    Episode 3

    BODYFLOW 83 Flexibility
    Duration: 40 minutes
    Equipment: Yoga Mat (optional)
    Presenting Team: Corey Baird, Dr Jackie Mills, René Vogel

    Lost In My Boots; History performed by Wand Display; Out Loud made famous by KWAYE; Cosmo's Midnight
    MOVES: Sun Salutation Sequence - Down Dog,...

  • RPM #76 45 min

    Episode 4

    RPM 76
    Duration: 46 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Dee Tjeong, Brent Findlay, Kristin Donnelly

    1. PACK RIDE
    Falling performed by Mad Grahams made famous by Alesso
    MOVES: Base Resistance, Seated Recovery, Seated Recovery, Racing
    2. PACE
    Broken performed by Th...

  • BODYPUMP #108 55 min

    Episode 5

    BODYPUMP 108
    Duration: 57 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Ben Main, Jacki Kellog, Marlon Woods, Kayla Atkins-Gordine

    1. WARMUP
    Panic Room performed by Forward Outhouse made famous by Au/Ra & CamelPhat
    MOVES: Deadlift, Deadrow, Triple Dead...

  • LES MILLS GRIT #26 Plyo

    Episode 6

    LES MILLS GRIT 26 Plyo
    Duration: 29 mins
    Equipment: step/bench, weighted plates
    Presenters: Ben Main, Kayla Atkins-Gordine, Lyle Haywood

    1. WARMUP
    What Happened !? performed by laChapelle
    MOVES: Lateral Bench Squat with Double Pulse, Lateral Bench Squat with Knee Lift + Rotation, Lateral Bench S...

  • BODYSTEP #111 55 min

    Episode 7

    BODYSTEP 111
    Duration: 57 minutes
    Equipment: exercise step, weight plate.
    Presenter team: Mark Nu’u-Steele, Lisa Osborne, Lotte Wijnen, Robert Van Dieën, Ben Grant, Tor Andersen

    1. WARMUP
    There's Nothing Holdin' Me Back performed by Scare City Triggers made famous by Shawn Mendes
    MOVES: B...

  • LES MILLS GRIT #30 Strength

    Episode 8

    LES MILLS GRIT #30 Strength
    Duration: 29 minutes
    Equipment: Barbell, Weight Plates
    Presenters: Dennis Toppin, Kayla Atkins-Gordine, Ben Main

    1. WARM UP
    More Than A Memory performed by Bodhi made famous by Bodhi
    Moves: Narrow Row, High Pull, Pushup, Squat Burpee, Barbell Squat with Heel Raise, S...

  • RPM #85 45 min

    Episode 9

    RPM #85
    Duration: 44 minutes
    Equipment: Stationary Bike
    Presenters: Josh Berrier, Dee Rowell, Glen Ostergaard

    1. PACK RIDE
    Can We Pretend performed by Glass Lace made famous by P!nk feat. Cash Cash
    Moves: Ride Easy, Racing, Seated Recovery
    2. PACE
    Hold My Girl performed by Blueberry Jam made fa...

  • BODYPUMP #111 55 min

    Episode 10

    BODYPUMP #111
    Duration: 55 minutes
    Equipment: Barbell, Weight Plates, Step/Bench
    Presenters: Glen Ostergaard, Reagan Kang, Diana Archer Mills, Marlon Woods, Lunar Lu

    1. WARM UP
    Speechless performed by House Of Love made famous by Robin Schulz feat. Erika Sirola
    Moves: Deadlift, Deadrow, Shoulde...


    Episode 11

    Duration: 31 minutes
    Equipment: Stationary Bike
    Presenters: Glen Ostergaard, Khiran Huston

    Got You There performed by Last Of Us made famous by Matrix & Futurebound feat. Zelah
    Shahar performed by Vortex Valley made famous by FTampa...

  • BODYSTEP #108 55 min

    Episode 12

    BODYSTEP 108
    Duration: 59 minutes
    Equipment: exercise step, weight plates.
    Presenter team: Mark Nu’u-Steele, Charlotte Fleetwood-Smith, Lisa Osborne, Wendy Elphinstone, Stephanie Beck Johnson

    1. WARMUP
    All In My Head (Flex) performed by Tale Of A Handmaid made famous by Fifth Harmony fea...

  • CXWORX #38 30 min

    Episode 13

    CXWORX 38
    Duration: 30 minutes
    Equipment: Resistance Band, Weight Plate
    Presenters: Diana Archer Mills, Gina Colonna, Joe Hemi, Otto Prodan, Kylie Gates

    1. WARM-UP
    Run performed by The Jones made famous by Tiggs Da Author feat. Lady Leshurr
    Moves: Double Leg Lift, Alt Single Leg Extension, Trip...

  • THE TRIP #14

    Episode 14

    THE TRIP 14
    Duration: 42 mins
    Equipment: Stationery Bike
    Presenter: Bas Hollander

    Off The Ground performed by To Slide made famous by Anderson .Paak
    2. TRIP IN
    Fitzpleasure performed by Unchosen Roast made famous by alt-J
    Double Bubble Trouble performed...

  • LES MILLS GRIT #21 Strength

    Episode 15

    Duration: 30 min
    Equipment: exercise step, barbell, weight plates.

    1. WARMUP
    Recording of Swift Thief by Bas Jan. Licensed courtesy of Black Lotus Records 2017
    Recording of Hype by Not On A Monday. Licensed courtesy of 2017 Les Mills Music Licensing Ltd

  • BODYFLOW #87 Flexibility

    Episode 16

    BODYFLOW #87 Flexibility
    Duration: 36 minutes
    Equipment: Yoga Mat
    Presenters: Tor Andersen, Caley Jäck, Corey Baird, Deidre Douglas-Washington, Dr Jackie Mills, Hussein Bosmans

    Cheer Up, My Brother performed by Happy Clap made famous by HNNY
    Moves: Narrow Wu Chi, Wide Wu Chi...

  • RPM #74 45 min

    Episode 17

    RPM 74
    Duration: 48 minutes
    Equipment: stationary bike.
    Presenter team: Glen Ostergaard, Sarah Ostergaard, Anna Lowery, Dee Tjoeng, Kyle Hubbard.

    1. PACK RIDE
    Let Me Love You performed by Shady Resin made famous by DJ Snake feat. Justin Bieber
    MOVES: Seated Recovery, Ride Easy, Racing

  • BODYPUMP #89 55 min

    Episode 18

    Duration: 59 minutes
    Equipment: barbell, weight plates, bench
    Presenters: Petter Ehrnvall, Glen Ostergaard, Anna Key, Michael Steenhouwer, Josef Matthews

    1. WARMUP
    Not Alone performed by Always Knews made famous by Dane Rumble feat. Jupiter Project
    MOVES: Deadlift, Upright Row...

  • BODYATTACK #95 45 min

    Episode 19

    Duration: 48 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Mike de Silva, Dr Dan Maroun, Erin Maw.

    1. WARMUP
    Ready Or Not Here I Come performed by Eternally Bright made famous by Gho$t
    MOVES: Stretch Sequence, Bounce, Step Touch, Run Ots, Run Double Arm Pus...

  • BODYPUMP #105 55 min

    Episode 20

    BODYPUMP 105
    Duration: 56 minutes
    Equipment: barbell, weight plates, bench.
    Presenter team: Glen Ostergaard, Diana Archer Mills, René Vogel, Ana Domingos, Denice Burr, Mathilda Björck, Marcus Benson-Day, Dave Kyle, Christophe Guarnaccia

    1. WARMUP
    All Stars performed by Penny Arcade made fa...

  • RPM #84 45 min

    Episode 21

    RPM 84
    Duration: 45 minutes
    Equipment: Stationary Bike
    Presenters: Fiona Fransisca, Glen Ostergaard

    1. PACK RIDE
    Bones performed by Hollow Lives made famous by Galantis feat. OneRepublic
    Moves: Seated Recovery, Ride Easy, Racing
    2. PACE
    Save Me Tonight performed by Notorious Dreams made famous ...

  • HYBRID WORKOUT Bone Health #03

    Episode 22

    HYBRID WORKOUT Bone Health #03
    Duration: 44 minutes
    Equipment: Weight Plates, Barbell, Resistance Band, Yoga Mat
    Presenters: Diana Archer Mills, Reagan Kang, Klavdijia Likar, Kristin Donnelly, René Vogel, Erin Maw, Corey Baird, Kylie Gates

    1. WARMUP
    BODYPUMP #103
    Places performed by Purple Glor...

  • LES MILLS GRIT #29 Athletic

    Episode 23

    LES MILLS GRIT 29 Athletic
    Duration: 28 minutes
    Equipment: Step/Bench, Weight Plate
    Presenters: Bas Hollander, Ben Main, Reagan Kang, Erin Maw

    1. WARMUP
    Up On Your Feet performed by Robyn Wood made famous by Robyn Wood
    Moves: Double Squat Pulse & Jump Combo, Squat Burpee, High Knee Run, Squat B...

  • BODYSTEP #103 55 min

    Episode 24

    BODYSTEP 103
    Duration: 57 minutes
    Equipment: exercise step, weight plate
    Presenter team: Mark Nu’u, Lisa Osborne, Robert van Dieën, Tor Andersen, Vanessa Labort

    1. WARMUP
    Safe & Sound performed by The Revolving Habitat made famous by Capitol Cities
    MOVES: Touch Down Squat, March On Top, B...