BodyPump for Weight Loss: The Complete Guide to Results, Calories, and Workouts
BodyPump has become one of the most popular group fitness programs worldwide, and for good reason. With upbeat music, full-body workouts, and the energy of a group class, it’s designed to keep you moving and motivated. But if your main goal is fat loss, you might be wondering: Is BodyPump good for weight loss?
In this in-depth guide, we’ll cover everything you need to know — from how many calories you burn in a BodyPump class to whether it’s better than spin or HIIT, what kind of results you can realistically expect, and how to set up your own at-home BodyPump routine. We’ll also dive into pros and cons, real user experiences, and answer common questions like “How often should I do BodyPump to lose weight?”
What is BodyPump?
BodyPump is a barbell-based group fitness class created by Les Mills International. The program focuses on high repetitions with light-to-moderate weights, paired with choreographed music tracks. A standard class is about 55 minutes and targets every major muscle group with dedicated tracks for squats, chest, back, triceps, biceps, lunges, shoulders, and core.
Think of it as strength training meets cardio endurance. Instead of lifting heavy weights for a few reps, you’ll perform hundreds of reps at a lighter load, pushing muscular endurance and calorie burn to the max. A single BodyPump class can involve more than 800 repetitions across different movements.
What it feels like: By the end of the squat track, your legs will feel heavy. During the chest track, your arms may burn. When the music builds, so does the energy in the room — it’s a mix of fatigue, adrenaline, and motivation.
Calories Burned and Fat Loss Benefits
Les Mills research suggests that participants can burn between 400–600 calories in a single BodyPump class, depending on weight selection, effort, and intensity. Heavier weights and pushing to fatigue can push you closer to the upper range.
Beyond calorie burn, BodyPump offers several fat-loss benefits:
- Afterburn effect: Like HIIT, BodyPump can elevate your metabolism post-class, burning extra calories as your body recovers.
- Muscle preservation: Unlike pure cardio, the resistance element helps you maintain lean muscle, which keeps your resting metabolism higher.
- Consistency: Because it’s fun and social, many people stick with BodyPump long-term, which is crucial for weight loss.
Comparison snapshot:
| Workout | Calories Burned (avg) | Main Benefit |
|---|---|---|
| BodyPump | 400–600 | Strength + endurance + community |
| Spin | 500–700 | Cardio + leg endurance |
| HIIT | 300–500 (shorter session) | Explosive calorie burn, time-efficient |
| CrossFit | 500–800+ | Strength, power, skill development |
BodyPump for Beginners
BodyPump is beginner-friendly, but it’s smart to pace yourself early on. Many newcomers feel nervous about barbell work, but here’s why you don’t need to be:
- Light loads: You can start with just the barbell (usually 2.5–5 kg) or even a broomstick at home.
- Clear instructions: Instructors cue every movement with the music, making it easy to follow.
- Community motivation: The group setting makes it more enjoyable than solo training.
Common first-time experience: “After my first BodyPump class, my legs felt like jelly walking down the stairs — and that’s completely normal.”
How Often Should You Do BodyPump?
For weight loss, consistency and recovery balance are key. The sweet spot is usually 2–3 classes per week.
- 2x per week: Great for beginners or those combining BodyPump with running, cycling, or other workouts.
- 3–4x per week: Ideal for fat loss while allowing muscle recovery.
Pairing BodyPump with active rest (walking, yoga) and a calorie-controlled diet amplifies fat-loss results.
Pros and Cons of BodyPump
| Pros | Cons |
|---|---|
| High calorie burn (400–600 per class) | Not designed for max strength gains |
| Beginner-friendly and fun | Repetitive movements can cause overuse if not balanced |
| Great community atmosphere | Requires access to barbell/equipment or subscription |
| Improves muscular endurance | Classes are ~55 minutes (longer than HIIT) |
Realistic Results and Before/After
Most participants start noticing differences after 6–12 weeks of consistent training:
- Improved muscle definition (arms, legs, core)
- Steady weight loss (5–15 lbs with diet support)
- Increased stamina and strength
Reminder: Body composition changes are gradual. Expect small but sustainable improvements rather than overnight transformation.
Doing BodyPump at Home
You don’t need a gym membership to get the benefits. Les Mills offers BodyPump On Demand, which streams classes online. To do it at home:
- Equipment needed: Barbell set, resistance bands, or even household items.
- Space: Roughly a yoga mat area.
- No weights? Use bodyweight moves like squats, push-ups, and lunges.
Sample 4-Week BodyPump Plan for Fat Loss
Here’s a balanced routine combining BodyPump with cardio and recovery:
- Monday: BodyPump
- Tuesday: Walking or cycling
- Wednesday: BodyPump
- Thursday: Rest or yoga
- Friday: BodyPump
- Saturday: Active fun (hike, sport)
- Sunday: Rest
FAQs About BodyPump and Weight Loss
Is BodyPump good for losing belly fat?
You can’t spot-reduce fat, but BodyPump burns calories and builds muscle, which reduces overall body fat — including around the belly — over time.
How many times per week should I do BodyPump for weight loss?
Aim for 2–3 times per week, paired with a sensible diet and other light activity.
Can BodyPump replace weight training?
It builds endurance and tones muscle, but for maximal strength or hypertrophy, traditional weightlifting is better. BodyPump is a great complement.
Is BodyPump safe for beginners?
Yes, if you start light and focus on form. Many new exercisers find BodyPump less intimidating than free-weight gyms.
Who Should Avoid BodyPump?
Some people should be cautious:
- Anyone with untreated back, knee, or shoulder injuries
- People new to exercise without medical clearance
- Pregnant women (unless cleared and with modifications)
Conclusion
BodyPump is a fun, high-energy workout that can absolutely help with weight loss. It burns calories, maintains lean muscle, and keeps you motivated with music and group energy. When paired with a smart diet and consistent schedule, BodyPump can deliver steady, sustainable fat-loss results.
Next steps: Try a class, track your calories with our calorie calculator, and pair your workouts with our meal prep guides for the best results.
Medical Reminder: Always consult your doctor or healthcare provider before making major changes to your eating habits, exercise routine, or lifestyle. This article is not a substitute for professional medical advice.
