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The Eat-and-Lose-Weight Meal Plan: Week 1. Start losing weight in a week without skimping on taste with this dieter-friendly plan that provides all the nutrients you need. LES MILLS SPRINT is a calorie killing workout that can rapidly improve your fitness. During 30 minutes of this high-intensity interval cycling people can burn up to 450 calories, and that is just the beginning. LES MILLS SPRINT stimulates excess post-exercise oxygen consumption (otherwise known as the EPOC effect) and as a result, depending on how much effort you put into the workout, you will continue burning calories for up to nine hours after your workout ends.