6-WEEK CHALLENGE – 30 min a day

6-WEEK CHALLENGE – 30 min a day

2 Seasons

This challenge will fast track your training and boost your fitness. Grow lean muscle and reduce body fat working out for less than 30 minutes a day. Lead by Rachael Newsham, Program Director BODYCOMBAT & SH’BAM. Download your challenge pack below. Choose from equipment or no equipment versions using the drop-down option below. If you don't have any equipment, CXWORX can still be done using body weight only. Get more advice on this from Kylie Gates in the ‘No equipment no problem’ video below.

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6-WEEK CHALLENGE – 30 min a day
  • FAST BURNER with Rachael Newsham

    Episode 1

    This challenge will fast track your training and boost your fitness. Grow lean muscle and reduce body fat working out for less than 30 minutes a day.

  • FAST BURNER CHALLENGE Downloadable Pack

    4.48 MB

    FAST BURNER CHALLENGE

  • Q&A WITH DR. JACKIE MILLS AND KYLIE GATES

    Episode 2

    Working at the heart of Les Mills to creatively shape your favorite workouts, Dr. Jackie Mills and Kylie Gates are industry-leading experts with a wealth of advice to share. Find out what they have to say.

  • Q&A WITH DR. JINGER GOTTSCHALL

    Episode 3

    Dr. Jinger Gottschall is the creator of LES MILLS™ On Demand workout plans, a research scientist, and a science advisor for Les Mills and the American Council on Exercise. Watch as she answers all your burning questions on how to maximise your training.

  • Q&A WITH BEN MAIN & RACHAEL NEWSHAM

    Episode 4

    BOOSTER CHALLENGES - trainer session.
    Watch and learn as Ben Main and Rachael Newsham dish out plenty of top tips and training advice in our very first Q&A Trainer session

  • LES MILLS No Equipment No Problem

    Episode 5

    Keen to exercise at home but don’t have all the right fitness gear? Don’t let a lack of equipment hold you back! Our Creative Director Kylie Gates shows you how you can improvise with equipment you have around the house.

    Music: Bobby Weaving - Crystal Splash

  • BODYATTACK #106 30 min

    Episode 6

    BODYATTACK 106
    Duration: 36 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Mandi Jones, Adam Snow Bramski, Ben Main

    1. WARM UP
    I'm So Excited performed by Hero's Welcome made famous by Danko & Drop
    Moves: Step Touch L&R, Bounce OTS, Squat to Plank, Tricep Pushup.
    2. MIXED IMPACT
    7 R...

  • CXWORX #37 30 min

    Episode 7

    CXWORX #37
    Duration: 29 minutes
    Equipment: Resistance Band, Weight Plates
    Presenters: Corey Baird, Dan Cohen, Katie Love

    1. WARM-UP
    Bones performed by Hollow Lives made famous by Galantis feat. OneRepublic
    Moves: Double Leg Lift, Single Leg Drop, C-Crunch, Double Leg Extension, Bridge
    2. CORE S...

  • BODYCOMBAT #81 30 min

    Episode 8

    BODYCOMBAT #81
    Duration: 31 minutes
    Equipment: None required
    Presenters: Marlon Woods, Caley Jäck, Dan Cohen, Reagan Kang, Rachael Newsham

    1A. UPPER BODY WARMUP
    Drop It Down performed by Spot On made famous by Sidney Samson feat. Vasin
    Moves: Jabs, Shuffle to Side, Cross, Shuffle to Side, Karat...

  • BODYFLOW #73 Strength

    Episode 9

    BODYFLOW 73 Strength
    Duration: 27 minutes
    Equipment: yoga mat (optional)
    Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman

    1. SUN SALUTATIONS
    Magnets performed by Violet Night made famous by Disclosure feat. Lorde
    MOVES: Extended Mountain Pose, Forward Fold...

  • BODYATTACK #103 30 min

    Episode 10

    BODYATTACK 103
    Duration: 29 minutes
    Equipment: none required
    Presenters: Romain Prévédello, Nikki Snow, Ben Main

    1. WARMUP
    Rock The Place performed by Lap Drum made famous by SURILLA
    MOVES: Step Touch & Bounce Combo, Jumping Jack & Bounce Combo, Walk To Plank Combo, Jumping Jack & Run Com...

  • CXWORX #34 30 min

    Episode 11

    CXWORX 34
    Duration: 28 minutes
    Equipment: Resistance Band, Weight Plates
    Presenting Team: Kenshin Tani, Corey Baird, Lunar Lu, Dan Cohen, Alex Wang

    1. WARMUP
    A Good Night performed by Name Chain made famous by John Legend & BloodPop
    MOVES: Double Leg Lift, C-Crunch, Cross-Crawl & C-Crunch Combo,...

  • BODYCOMBAT #75 30 min

    Episode 12

    BODYCOMBAT 75
    Duration: 34 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham, Tau Siolo, Michelle Nicholls, Natalie Blair, Oscar Peiro Fernandez, Isabell Schruf

    1A. UPPER BODY WARMUP
    Ready performed by Helena Handbasket made famous by Dannic, Tom & Jame
    MOVES: Co...

  • BODYATTACK #102 30 min

    Episode 13

    BODYATTACK 102
    Duration: 29 minutes
    Equipment: none required
    Presenters: Lisa Osborne, Romain Prévédello, Bevan James Eyles, George Inwood

    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, Tricep Pushup,...

  • BODYCOMBAT #79 30 min

    Episode 14

    BODYCOMBAT 79
    Duration: 34 minutes
    Equipment: none required
    Presenting Team: Reagan Kang, Nicko Liang, Rachel Newsham, Yukari Azumai, Dan Cohen, Amy Lee

    1A. UPPER BODY WARMUP
    Knockout performed by Yellow Of The Uprising made famous by Deorro, MAKJ, Quintino
    MOVES: Front Stance, Pulse, Combat Sta...

  • CXWORX #29 30 min

    Episode 15

    CXWORX 29
    Duration: 30 min
    Equipment: resistance band, weight plate.
    Presenter team: Dan Cohen, Corey Baird, Erin Maw

    1. WARMUP
    Insomnia performed by Mud Flying made famous by Audien feat. Parson James
    MOVES: Double Leg Lift, Crunch Combo, Oblique Twist, Crunch, Triple Pulse Crunch, Pulse...

  • BODYCOMBAT #78 30 min

    Episode 16

    BODYCOMBAT 78
    Duration: 32 minutes
    Equipment: none required
    Presenting Team: Dan Cohen, Rachael Newsham, Marlon Woods, Erin Maw

    1. LOWER BODY WARMUP
    Fogo performed by Less Jeep made famous by Garmiani feat. Julimar Santos
    MOVES: Hip Roll, Step L & R, Knee to Corner, Front Kick, Side Kick,...

  • BODYFLOW #74 Strength

    Episode 17

    BODYFLOW 74 Strength
    Duration: 27 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Corey Baird, Dr David McKenzie, Lucy Helu, Sarah Durnford, Tori Willard

    1. TAI CHI WARMUP
    On Fire performed by Chewy Chewy Chewy made famous by Raleigh Ritchie
    MOVES: Wide Wu Chi, Tai...

  • BODYATTACK #98 30 min

    Episode 18

    BODYATTACK 98
    Duration: 36 minutes
    Equipment: none required.
    Presenter team: Lisa Osborne, Romain Prévédello, Ben Main, Ursa Mikuz, Kazuteru Nobe

    1. WARMUP
    Turn Up The Night performed by Don’t Call Me Baby made famous by Bryce feat. J-Malik
    MOVES: Arm Raise, Chest Stretch, Step Touch, Bou...

  • CXWORX #32 30 min

    Episode 19

    CXWORX 32
    Duration: 29 mins
    Equipment: Resistance Band, Weight Plates
    Presenters: Dan Cohen, Corey Baird, René Vogel, Erin Maw

    1. WARMUP
    The Middle performed by Baked Newton made famous by Zedd, Maren Morris & Grey
    MOVES: Alternating Toe-Tap, C-Crunch & Cross Crawl Combo, Hip Bridge Pulse...

  • BODYCOMBAT #82 Cardio Blast

    Episode 20

    BODYCOMBAT #82 Cardio Blast
    Duration: 19 minutes
    Equipment: None required
    Presenters: Dan Cohen, Rachael Newsham, Erin Maw, Marlon Woods, Michael Steenhouwer

    1A. UPPER BODY WARM-UP
    Turn It Up performed by Diamonds Of The Nile made famous by Armin van Buuren
    Moves: Combat Stance, Jab, Cross, Sci...

  • LES MILLS GRIT #27 Cardio

    Episode 21

    LES MILLS GRIT 27 Cardio
    Duration: 29 minutes
    Equipment: none required
    Presenters: Erin Maw, Filipo Fifita, Katie Love

    1. WARMUP
    How Can U performed by laChapelle
    MOVES: Jog/Run OTS, Squat, Burpee, Burpee Jump, Pushup, Knee Climber Tap, Mountain Climber, Backward-Stepping Lunge, Shuffle S...

  • BODYCOMBAT #76 30 min

    Episode 22

    BODYCOMBAT 76
    Duration: 35 minutes
    Equipment: none required
    Presenters: Dan Cohen, Rachael Newsham, Tauvaga Siolo, Jon Kin Chew

    1A. UPPER BODY WARMUP
    HNDZ Up performed by The Sweatshirt Supervisors made famous by Matisse & Sadko
    MOVES: Crunch, Front Stance Jab, Uppercut, Double Jab, Cros...

  • LES MILLS GRIT #30 Cardio

    Episode 23

    LES MILLS GRIT 30 Cardio
    Duration: 29 minutes
    Equipment: None required
    Presenters: Des Helu, Natasha Vincent, Erin Maw

    1. WARM UP
    Work Now performed by Young Gee made famous by Young Gee
    Moves: Jog, Squat, Front-Stepping Lunge, Rotation, High Knee Run, Bear Crawl, Pushup, Squat Burpee, Squat Bu...