SHORT WORKOUTS

SHORT WORKOUTS

3 Seasons

Short on time? These workouts will help get you active and moving, even if you only have a few minutes.

We've handpicked tracks from your favourite programs to help you maximise your results in limited time.

We'd like to know what you think about these workouts. Complete the short survey to give us your feedback, and help us create more of what you enjoy most!
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SHORT WORKOUTS
  • BODYATTACK #99 Power & Agility

    Episode 1

    BODYATTACK 99 Power & Agility
    Duration: 22 minutes
    Equipment: None required
    Presenters: Lisa Osborne, Nikki Schultz, Dr. Dan Maroun, Giles Bryant

    1. WARMUP
    Don't Look Back performed by Sweet Cherries made famous by DJ Gollum
    Moves: Run OTS, Lunge, Squat, Tricep Pushup, Arm Raise, Chest Stretch,...

  • BODYATTACK #98 Strength & Stretch

    Episode 2

    BODYATTACK 98 Strength & Stretch
    Duration: 15 minutes
    Equipment: none required
    Presenting Team: Ben Main; Romain Prévédello, Lisa Osborne

    1. ATHLETIC STRENGTH
    Jump & Sweat performed by Garden Party made famous by Garmiani feat. Sanjin
    MOVES: Spider Crawl To Plank, Squat, Walk To Plank, Tricep Pu...

  • BODYATTACK #97 Power & Agility

    Episode 3

    BODYATTACK 97 Power & Agility (Short Workout)
    Duration: 16 minutes
    Equipment: none required
    Selected by: Lisa Osborne

    1. MIXED IMPACT
    Stay Up Till The Mornin' performed by Rachel's Holiday made famous by Will Sparks & Luciana
    MOVES: Run Forward & Bounce Combo, Step Curl, Step Curl And Cro...

  • BODYATTACK #96 Strength & Stretch

    Episode 4

    BODYATTACK 96 Strength & Stretch (Short Workout)
    Duration: 14 min
    Equipment: none required
    Selected by: Lisa Osborne.

    1. ATHLETIC STRENGTH
    Tic Tic Tic performed by Tower Of Power made famous by Dada Life feat. Lizzy Hale
    MOVES: 2/2 Tricep Pushup, Single Tricep Pushup, Bottom Half Tricep P...

  • BODYATTACK #94 Short

    Episode 5

    BODYATTACK 94 Short
    Duration: 17 min
    Equipment: none required.
    Selected by: Lisa Osborne

    1. WARMUP
    Feel Alive performed by Hot Tamales made famous by Newclaess
    MOVES: Stretch Sequence, Bounce, Run, Step Touch, Squat, Side Plank, Tricep Pushup
    2. MIXED IMPACT
    Focus performed by Supernugg...

  • BODYATTACK #91 Short

    Episode 6

    BODYATTACK 91 Short
    Duration: 20 min
    Equipment: none required.
    Presenter team: Lisa Osborne, Bevan James Eyles, Romain Prévédello.

    1. WARMUP
    Four Five Seconds performed by The Two Carbons made famous by The Millennials
    MOVES: Stretch Sequence, Bounce, Bounce F&B To Corner, Step Touch, Squ...

  • BODYFLOW Deep Stretch #04

    Episode 7

    BODYFLOW Deep Stretch 04
    Duration: 15 minutes
    Equipment: yoga mat (optional)
    Selected by: Dr. Jackie Mills

    1. HIP OPENERS
    Tenderly performed by 36% Synced made famous by Thomas Oliver
    MOVES: Seated Hip/Butt Stretch, Extended Swan Pose, Quad Stretch, Happy Baby Pose
    2. TWISTS
    Nights With...

  • BODYFLOW Deep Stretch #05

    Episode 8

    BODYFLOW Deep Stretch #05
    Duration: 18 minutes
    Equipment: Yoga Mat (optional)
    Presenters: Floris Dröes, Lina Blomberg, Bram Prima Halim

    1. HIP OPENERS
    Wild Thoughts performed by D.U.L.L made famous by DJ Khaled feat. Rihanna & Bryson Tiller
    I Like Me Better performed by Zilla & Rex made famo...

  • BODYFLOW Deep Stretch #03

    Episode 9

    BODYFLOW Deep Stretch 03
    Duration: 16 minutes
    Equipment: yoga mat (optional)
    Selected by: Kylie Gates

    1. HIP OPENERS
    Kamikaze; Middle performed by Light Army; Running On Mars made famous by MØ; DJ Snake feat. Bipolar Sunshine
    MOVES: Forward Fold, Wide Kneeling Lunge Sequence, Wide Seated ...

  • BODYCOMBAT #72 Short

    Episode 10

    BODYCOMBAT 72 Short
    Duration: 22 minutes
    Equipment: none required
    Presenter Team: Rachael Newsham, Tauvaga Siolo, Erin Maw, Bettina Keller

    1A. UPPER BODY WARMUP
    Nobody To Love performed by The Other Side Of The Story made famous by Sigma
    MOVES: Jab, Bob, Jab/Cross/Jab/Bob Combo, Double Up...

  • BODYCOMBAT #69 Fast & Furious

    Episode 11

    BODYCOMBAT #69 Fast & Furious (Short Workout)
    Duration: 13 minutes
    Equipment: none required
    Selected by: Rachael Newsham, Dan Cohen

    1. COMBAT 1
    I'm Alive performed by Silver Running made famous by Shinedown
    MOVES: Jab, Cross, Hook, Karate Punch, Roundhouse Kick
    2. MUAY THAI
    Testify perf...

  • BODYCOMBAT #66 Short

    Episode 12

    BODYCOMBAT 66 Short
    Duration: 18 minutes
    Equipment: none required
    Presenter Team: Dan Cohen, Rachael Newsham

    1. UPPER BODY WARMUP
    Everybody performed by Loving Me made famous by Justice Crew
    MOVES: Hook, Jab, Cross, Uppercut, Shoot
    2. LOWER BODY WARMUP
    Dibby Dibby Sound performed by Pen...

  • BODYCOMBAT Cardio Blast

    Episode 13

    BODYCOMBAT Cardio Blast (Short Workout)
    Release #63 & #64
    Duration: 14 min
    Equipment: none required
    Selected by: Rachael Newsham, Dan Cohen

    1. COMBAT 1
    Release #63
    Les Mills recording of Badboi
    Originally recorded by Pegboard Nerds.
    MOVES: Roundhouse Kick.
    2. POWER TRAINING 1
    Re...

  • BODYFLOW #78 Short

    Episode 14

    BODYFLOW 78 Short
    Duration: 17 minutes
    Equipment: yoga mat (optional)
    Presenter team: Dr Jackie Mills, Diana Archer Mills

    1. TAI CHI WARMUP
    Say A Prayer For Me performed by Twirl Cherry made famous by RÜFÜS
    MOVES: Wide Wu Chi, Tai Chi Arm Swing, Tai Chi Arm Circle, Weight Shift With Singl...

  • BODYFLOW #73 Short

    Episode 15

    BODYFLOW 73 Short
    Duration: 23 minutes
    Equipment: yoga mat (optional)
    Presenter team: Inge Gnatt, Thiago Meneses, Lucy Helu, Jo Archibald, Sarah Norman

    1. TAI CHI WARMUP
    Sorry performed by The Little Monica Project made famous by Justin Bieber
    MOVES: Tai Chi Body Roll, Tai Chi Body Wrap, ...

  • BODYPUMP #102 Arm Focus

    Episode 16

    BODYPUMP 102 Arm Focus (Short Workout)
    Duration: 17 minutes
    Equipment: barbell, weight plates.
    Selected by: Glen Ostergaard

    1. WARMUP
    Used To Have It All performed by Susan Tea made famous by Fais & Afrojack
    MOVES: Deadlift, Deadrow, Triple Deadrow, Upright Row, Clean & Press, Squat, Plat...

  • BODYPUMP #100 Upper Body Focus Standing

    Episode 17

    BODYPUMP 100 Upper Body Focus Standing (Short Workout)
    Duration: 21 minutes
    Equipment: barbell, weight plates.
    Presenter team: Glen Ostergaard

    1. WARMUP
    This is What You Came For performed by Renee In Red made famous by Calvin Harris feat. Rihanna
    MOVES: Deadlift, Upright Row, Deadrow, Cl...

  • BODYPUMP #99 Leg Focus

    Episode 18

    BODYPUMP 99 Leg Focus (Short Workout)
    Duration: 20 minutes
    Equipment: barbell, weight plates
    Selected by: Glen Ostergaard

    1. WARMUP
    Mad World performed by Morning Sweaters made famous by Hardwell feat. Jake Reese
    MOVES: Deadlift, Upright Row, Clean & Press, Power Press, Squat, Lunge.
    2. ...

  • BODYPUMP #98 Short

    Episode 19

    BODYPUMP 98 Short
    Duration: 23 minutes
    Equipment: barbell, weight plates, bench
    Presenter team: Glen Ostergaard, Kylie Gates, Ben Main, Reagan Kang

    1. WARMUP
    Strong Ones performed by Above The Ground made famous by Armin van Buuren feat. Cimo Frankel
    MOVES: Deadlift, Upright Row, Clean & ...

  • BODYPUMP #90 Short

    Episode 20

    BODYPUMP 90 Short
    Duration: 18 minutes
    Equipment: barbell, weight plates, bench
    Presenters: Susan Renata, Niamh McGuirk, Eduard Zalar

    1. WARMUP
    You Make Me performed by Acorn Earl made famous by Avicii
    MOVES: Upright Row, Deadlift, Deadrow, Triple Deadrow, Clean & Press, Squat, Lunge
    2....

  • BODYSTEP #108 Athletic Blast

    Episode 21

    BODYSTEP 108 Athletic Blast (Short Workout)
    Duration: 13 minutes
    Equipment: exercise step, weight plates
    Selected by: Mark Nu’u-Steele, Wendy Elphinstone, Charlotte Fleetwood-Smith, Stephanie Beck Johnson

    1. ATHLETIC
    Running; Emperor's New Clothes performed by Holding Up The Universe; Dif...

  • BODYSTEP #105 Short

    Episode 22

    BODYSTEP 105 Short
    Duration: 14 minutes
    Equipment: exercise step, weight plates
    Presenter team: Mark Nu’u, Lisa Osborne, Charlotte Fleetwood-Smith, Romain Prévédello

    1. WARMUP
    My House performed by Songs Of A Fool made famous by Flo Rida
    MOVES: Hamstring Curl, Step Touch, Step Curl, March...

  • BODYSTEP #102 Short

    Episode 23

    BODYSTEP 102 Short
    Duration: 20 minutes
    Equipment: exercise step, weight plates
    Presenter team: Mark Nu’u, Lisa Osborne, Susan Renata, Anneke Pinker, Charlotte Fleetwood-Smith

    1. WARMUP
    Time Of Our Lives performed by Borderline King made famous by Pitbull feat. Neyo
    MOVES: Bounce, Hamstri...

  • CXWORX #28 Ab Blast

    Episode 24

    CXWORX 28 Ab Blast
    Duration: 16 minutes
    Equipment: Weight Plate (optional)
    Presenter: Corey Baird

    1. WARMUP
    Chameleon performed by Rhododenron Valley made famous by Pnau
    MOVES: Double Leg Lift, Crunch, Cross Crawl, Double Pulse Cross Crawl
    2. CORE STRENGTH 1
    Innerbloom performed by The Hippie Hi...