How To Perform Body Attack Workout: 7 Perfect Benefits

Body Attack Workout is a fitness program that combines aerobics and high-intensity aerobic exercise designed to challenge the whole body.

The idea is to make the best of what the worlds of spinning and circuit training offer and fuse them into a perfect hybrid, maximizing time and efficiency.

It’s incredibly popular among personal trainers for its ability to create great results in minimal time and being very intense for those looking for an added challenge.

To achieve the maximum results, you can. However, it’s a workout that needs to be done with discipline, as every exercise is performed for the same amount of time. The Body Attack Workout takes less than an hour and a half (45 minutes).

This workout will help you burn calories and increase your metabolism in the future. It enables your muscles to grow stronger, tighter, and leaner. This type of workout helps limit the muscle soreness that other workouts create.

How To Do Body Attack Workout?

Body Attack Workout is divided into three segments, each including several different aerobic moves.

The count and intensity remain the same throughout, but the order changes in each segment, so you challenge different muscle groups throughout the workout.

Body Attack Workout
Body Attack Workout

During Body Attack Workout, the tempo is not altered; all three segments have a 180-beats-per-minute tempo.

The first segment, done for 30 seconds and resting for 60 seconds, is performed in the Popping series. This segment consists of a dozen Pop, Mountain Climber, and Jumping Jack exercises.

How to do Jumping Jack Exercises?

  1. Stand on your left leg. Rest your right foot on a chair or bench.
  2. Hop to the right with your left leg, landing on the foot’s heel, then immediately thrust your left leg up and over the top of it so that it is at 90 degrees from the ground and you are in a high-squat position (step 4).
  3. Bring your body down and repeat with the other side (step 5)
  4. Repeat steps 1-3 for 30 seconds, then rest for 60 seconds.
  5. At the end of 30 seconds, hop onto your right foot and repeat for the last 30 seconds.

The second segment, also done for 30 seconds and resting for 60 seconds, consists of Cycling exercises. This segment includes six Stationary cycling and eight Cyclic exercises.

How To Do Cyclic Exercise?

  1. While standing next to a stationary bicycle, swing your right leg over the bicycle’s top. Don’t lock your arms.
  2. Swing your left leg over and place it on the seat. Don’t lock your arms.
  3. Lean your chest towards the handlebars to stabilize yourself and bring yourself into a more upright position (step 4).
  4. Push off with both feet simultaneously, bringing them back together and bringing you down so that you are in a low squat (step 5).
  5. Push off with the right foot, bringing the left-back to the ground and back into a standing position.

The third segment is performed while standing to work the legs and abs the most. This segment includes three Squats, split-stance lunges, and four Squat thrusts.

How To Do Squat Exercise?

  1. Stand with your feet shoulder-width apart, toes facing forward.
  2. Bend your hips and knees, lowering yourself as if you were about to sit in a chair (step 3).
  3. Push yourself back up and repeat for 30 seconds (step 4).
  4. At the end of 30 seconds, push off with your left foot and repeat for the last 30 seconds.

10 Benefits Of Body Attack Workout

1. Helps To Build Endurance

If you’re a person who likes to exercise, Body Attack Workout is something you should try out because it can help build endurance. What happens with this workout is that it helps increase your heart rate, which is one of the things that make your heart healthy.

2. Helps Burn Calories

When you are doing this workout, it will burn calories for about 40 minutes. This means that the more time you spend doing this workout, the more calories you burn and lose weight.

3. Helps To Lose Weight

This is a great way to burn weight because it’s a workout that is done in the comfort of your own home. It’s better if you do this workout while watching television, so you don’t have to worry about what you are seeing or how much time you are spending.

4. Encourages You To Stay Active

If you like to stay active, then Body Attack Workout will help you stay active because it encourages good exercise and healthy living. Even if you don’t have a lot of time to exercise, this workout can give you a good workout without spending more time.

5. Gives A Full Body Workout

If you like to get a full-body workout and do not want to go to the gym, then Body Attack Workout is perfect because it gives a full-body workout. The lifting and moving that you do in this workout will make your arms stronger and help you build up your muscles.

6. Helps To Burn Fat

If you want to burn fat, this is a great workout because it helps burn more calories than other kinds of workouts. Because you are burning more calories, the more calories you are burning, it will help burn more fat.

7. Improves Balance

If you have a balance problem, then this workout will improve it. For example, if you are a runner and you have balance problems, then Body Attack Workout will help build your muscles to tighten up and hold you better when it comes to running.

Risk Of Body Attack Workout

There are a couple of risks that come with Body Attack Workouts that you should be aware of. If you’re pregnant, you should not do this workout because it will make your body more tired and will tire out your muscles more.

It’s also best to do this workout in the morning because it is a risk of heartburn and indigestion-related problem if you are doing it after a heavy meal.

Body Attack Workout Is a Good Workout?

The truth of the matter is that this workout is good, and if you are the kind of person who likes to stay active and go for runs, then this workout is for you. Body Attack Workout is great if you want a full-body workout without spending more time in the gym.

How to lose weight with Body Attack Workout?

Every bodybuilder knows that any workout destroys unwanted belly fat in a hurry. Body Attack Workout is no exception to this rule. However, there are some things that you should know.

You should never add additional muscle weight to your body by taking steroids or other chemical substances. It is not worth it because the negative effects of chemical substances are much worse than belly fat.

By adding a little cardio workout, you will soon see that your belly will get flat pretty quickly.

The Bottom Line

Body Attack Workout is a great workout that you can do at home, and it gives a full-body workout. It also helps build your muscles, burn calories, lose weight and improve your Balance. Altogether, this is a great workout that you should try to see if it’s something that you like.


Is BODY ATTACK workout a HIIT workout?

BODY ATTACK workout is not a HIIT workout. It is rather an interval training exercise that has been specifically designed to help you with your fitness goals. BODYATTACK combines fast and slow moves at strategic intervals to keep the heart rate throughout the workout session.

Does BODY ATTACK work burn fat?

Yes, BODY ATTACK works, burn fat, and are good workouts. You will definitely see changes in your body shape and strength if you regularly make a BODY attack workout.

Can beginners do a BODY ATTACK workout?

Yes, a BODY ATTACK workout can be done by beginners. The instructors in each video are pretty trained and take time to help you with the moves and the routine to make it more effective.

Does BODY ATTACK work thighs?

Yes, BODY ATTACK workouts work great on your thighs and other body parts. You will feel your thighs burn during the workout if you do it correctly and follow the instructions according to your fitness level.

How Much Time Need To Perform Body Attack Workout?

This workout does not need much time. You have only 30 to 45 minutes.

Is it safe to make a BODY ATTACK workout?

Yes, it is absolutely safe to do a BODY ATTACK workout during pregnancy. It is a great way to get fit and reduce weight without risking anything.

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