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Independent guide for beginners
BODYCOMBAT classes in Malaysia
Martial arts moves, big music and a room full of energy. Here is everything a first timer needs to know, from what happens in class to what to wear and where to find one.
- 30 · 45 · 55
- minute class formats
- Zero
- equipment needed
- Non contact
- you strike the air
- All levels
- with simpler options
01 · The basics
What is BODYCOMBAT?
BODYCOMBAT is a martial arts inspired group workout created by Les Mills and run under licence by gyms around the world, including gyms in Malaysia. You punch, kick and strike the air in time to music, led by an instructor at the front of the room.
The moves draw on a mix of disciplines, including karate, boxing, taekwondo, Muay Thai and kickboxing. There is no partner, no contact and no equipment. It is a cardio workout first, so the focus is on keeping you moving rather than on fighting technique.
- Karate
- Boxing
- Taekwondo
- Muay Thai
- Kickboxing
02 · Class format
How a class is structured
Les Mills lists three class lengths: 30, 45 and 55 minutes. A full 55 minute class is built from a set order of tracks, each one a song with its own job. Shorter classes use a selection of these tracks.
- 01
Warm up
Learn the main moves of the class and get your body ready.
- 02
Combat 1
Your first combination of punches and kicks.
- 03
Power training 1
A faster track focused on speed and endurance.
- 04
Combat 2
A longer combination with more energy.
- 05
Power training 2
Punches only, working the upper body.
- 06
Combat 3
A chance to lower the intensity and recover a little.
- 07
Muay Thai
Knees and elbows take centre stage.
- 08
Power training 3
The final upper body push.
- 09
Conditioning
Floor based strength work, often for the core.
- 10
Cool down
Stretch and slow your breathing.
Track order based on published Les Mills programme material. Individual releases and gyms can vary.
03 · Releases and tracks
Releases, explained
Every few months Les Mills puts out a new BODYCOMBAT release: a fresh set of music and choreography for every track. Releases are numbered, so you may hear regulars talk about a release by its number.
When a new release launches, instructors learn it and teach it for a while. They may also mix favourite tracks from older releases into a class. That is why the moves stay familiar but the music keeps changing.
Why it matters to beginners: the first class of a new release is new for everyone in the room, so it is a great time to start.
What people enjoy about it
Fitness
Steady cardio with harder peaks can help build general fitness and stamina.
Agility and speed
Quick changes of direction and fast strikes keep you light on your feet.
Whole body
Arms, legs, shoulders and core all work together.
Stress release
Throwing punches to loud music is a popular way to let off steam.
General information only, not medical advice. Results vary from person to person.
04 · Your first time
Your first class
- Arrive 10 minutes early. Check in and ask whether you need to book a spot.
- Tell the instructor you are new. They can point out the simpler options as you go.
- Stand where you can see. Middle or side of the room, with a clear view of the front.
- Take the low option. Lower kicks and smaller moves are completely fine.
- Rest when you need to. Sip water between tracks and rejoin when ready.
- Come back. Combinations feel much easier by your third or fourth class.
05 · Packing list
What to wear and bring
- Breathable clothes that let you kick freely.
- Supportive training shoes with good grip.
- A water bottle. You will sweat, especially in Malaysian heat.
- A small towel for your face and the floor.
- A hair tie and no loose jewellery.
- No gloves. You strike the air, so no gear needed.
06 · Find a class
Where to find classes in Malaysia
BODYCOMBAT classes are run by gyms licensed by Les Mills, so look for the name on your gym's timetable. Timetables change often, so always check the latest schedule with the gym.
Use a class finder
Les Mills runs a class finder on its own website where you can search for clubs near you.
Les Mills website ↗Try a masterclass
Special events and masterclasses are a fun way to try BODYCOMBAT with a big crowd and an experienced instructor.
07 · Questions
Beginner FAQs
What is BODYCOMBAT?
BODYCOMBAT is a group workout created by Les Mills that is inspired by martial arts. You punch, kick and strike the air to music, drawing on moves from karate, boxing, taekwondo, Muay Thai and kickboxing. It is non contact and needs no equipment.
Do I need martial arts experience?
No. Les Mills says no martial arts experience is needed. Instructors show simpler and lower impact options for every move, so you can progress at your own pace.
How long is a BODYCOMBAT class?
Les Mills lists 30, 45 and 55 minute formats. Which one you get depends on the gym timetable.
Is there any contact or sparring?
No. Everything is done in the air facing the instructor. There is no partner work and no pads or bags.
Do I need gloves or equipment?
No equipment is needed. Bring comfortable workout clothes, supportive training shoes, a water bottle and a small towel.
How often should I go?
Les Mills recommends two to three classes a week for results. As a beginner, start with one or two and build up as your body adapts.
What is a release?
Every few months a new BODYCOMBAT release comes out with fresh music and choreography. Releases are numbered, and instructors may mix tracks from different releases in a class.
Can I do BODYCOMBAT if I am pregnant or have an injury?
Check with your doctor or medical professional first. Les Mills notes that the kicks may aggravate the hips and pelvis during pregnancy. Always tell your instructor about any injury before class.
Where can I find a BODYCOMBAT class in Malaysia?
Licensed gyms across Malaysia run BODYCOMBAT classes. Ask at your local gym for the current timetable, or use the class finder on the Les Mills website.
Featured instructor
08 · Featured instructor
Dr. Steven Goh
Les Mills Advanced Level BODYCOMBAT instructor · Subang Jaya, KL and Selangor
Dr. Steven Goh has taught BODYCOMBAT for over 12 years. Celebrity Fitness Mid Valley was his main club from 2013 to early 2026, and he also taught at Celebrity Fitness Sunway Pyramid, Main Place, SetiaWalk and Subang Parade, plus gyms such as Anytime Fitness and True Fitness. His classes were known for full studios of 40+ members.
He was a Reebok Malaysia Brand Ambassador from 2014 to 2018, presented BODYCOMBAT new release launches from 2014 to 2018, and has appeared on Astro AWANI. Several of his long term students went on to become certified instructors themselves.
- Advanced LevelLes Mills certification, formerly AIM 2 (Oct 2023)
- 12+ yearsteaching combat classes
- 3 languagesEnglish, Mandarin and Bahasa Malaysia
- CPRcertified
Classes and availability
In early 2026 Steven moved from regular weekly gym classes to masterclasses, events and private sessions. He is available for gym classes, masterclasses, corporate wellness days and private groups in Kuala Lumpur, Selangor and elsewhere in Malaysia. For current dates and bookings, see his profile.
Ready for round one?
Find a class, stand where you can see, and go at your own pace. It clicks faster than you think.
Find a class