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Mins/Day

Not seeing the results you want? Joel Freeman’s 8-week plan puts you on the fast track to strength with simple workouts, minimal equipment, and focused coaching for a lean, strong, balanced physique.

Your fast track to strength & muscular endurance in 25 minutes.

Weeks

Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same.

Week 5 Day 6: Core Cardio

Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads.

Week 8 Day 5: Lower Body

Introducing 25 Minute Speed Train

A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery.

Flexibility & Mobility 2

Week 2 Day 3: Core Cardio

This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery.

Flexibility & Mobility 1

Week 2 Day 4: Lower Body

Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps.

Week 2 Day 2: Upper Body

Work your entire body with compound and complex movements, to build strength, stamina, and stability.

Week 4 Day 6: Total Body

Week 5 Day 4: Lower Body

Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout.

Week 2 Day 5: Upper Body

Week 5 Day 5: Upper Body

Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.

Week 3 Day 2: Lower Body

Week 1 Day 6: Total Body

Week 1 Day 4: Lower Body

2B Mindset is designed to help you enjoy big, satisfying, meals that conquer your cravings in a smart way so you’re never deprived. Use this guide to find delicious recipes and learn how to get started with 2B and 25 Minute Speed Train.

How to do 25 Minute Speed Train with 2B Mindset 

Week 4 Day 4: Upper Body

Portion Fix takes the guesswork out of what to eat. Nothing is off-limits in this eating plan, so reach your goals while enjoying all of your favorite foods. Use this guide to learn more about how this plan works with 25 Minute Speed Train and try out 100’s of yummy recipes.

How to do 25 Minute Speed Train with Portion Fix

Week 6 Day 3: Total Body

Week 3 Day 5: Lower Body

Meet Super Trainer and the creator of 25 Minute Speed Train, Joel Freeman.

Meet Joel

Week 5 Day 2: Upper Body

Week 7 Day 5: Lower Body

7 Benefits of Strength Training 

Week 3 Day 4: Upper Body

Week 8 Day 3: Total Body

Week 8 Day 1: Upper Body

Week 1 Day 2: Upper Body

Week 7 Day 2: Lower Body

Portion Fix, by fitness and nutrition expert Autumn Calabrese, helps you eat the portions that work for the results you want. You’ll enjoy all the delicious foods you love, even wine and chocolate, and NEVER feel deprived. And there’s no counting calories or cutting food groups. This plan can help you reach your goals, whether it’s weight loss, or just feeling healthier and stronger. With a BODi membership, you’ll get new recipes every month, plus 24/7 access to the Portion Fix Exclusive Community, which includes ongoing support from Autumn, to help you feel great every single day.

Introduction to Portion Fix

Week 7 Day 3: Total Body

Week 6 Day 4: Lower Body

Train smarter to get stronger in 25 minutes a day with Super Trainer, Joel Freeman! No more guesswork or random workouts. Just 8 weeks of progressive overload for maximum strength and endurance gains. Time, tension, intensity, efficiency, all to keep you on the right track. Next stop: results! All aboard the 25 Minute Speed Train.

Week 5 Day 1: Lower Body

Week 1 Day 5: Upper Body

Week 6 Day 2: Upper Body

Week 7 Day 4: Upper Body

Week 6 Day 6: Core Cardio

Week 8 Day 2: Lower Body

This calendar keeps you on-track for all 8 weeks of 25 Minute Speed Train. Follow Joel’s 7-day-a-week training plan that rotates through upper, lower, core, total-body, and flexibility and mobility workouts designed to help you build muscle, improve muscular endurance, and avoid plateaus.

25 Minute Speed Train 8-Week Workout Calendar

Week 3 Day 1: Upper Body

Week 1 Day 1: Lower Body

Week 8 Day 6: Core Cardio

Week 3 Day 3: Core Cardio

Week 4 Day 5: Lower Body

Week 8 Day 4: Upper Body

Week 2 Day 1: Lower Body

Build muscle and burn calories with classic weightlifting and HIIT cardio.

LIIFT4 combines heavy lifting and intense cardio to transform your body in 4 days a week. And with 32 unique, real-time workouts, you’ll never get bored, because you’ll never do the same one twice.

Workouts

Intermediate

LIIFT4

31-45m

Build muscle and burn fat with daily strength-training and cardio workouts.

Get leaner, get stronger, get healthier as you ignite your metabolism and incinerate fat. For three weeks, you'll follow weightlifting and cardio workouts that are set to the music beat, so you know the intensity you’ll need to get maximum results.

#mbf

21-30m

More weights. More reps. More sweat. MORE RESULTS.

Burn more fat and build more muscle with a simple but effective combination of classic weight training and fat-torching HIIT workouts. This is a total-body transformation program made for those who love to lift.

All Levels

LIIFT MORE

Prioritize yourself with these 20 minute workouts.

Invest in 20 minutes of time for YOU to help sculpt muscle, dial-in the fat-burn, and focus on your top priority—your health.

Job 1

10-20m

Week 4 Day 2: Lower Body

Week 6 Day 1: Lower Body

Week 7 Day 6: Core Cardio

Use this fun calendar to share your sweaty selfies on social media.

25 Minute Speed Train #SweatySelfie Calendar

19 Things You Don’t Know About Joel Freeman

Joel gives you everything you need to hit the ground running. This guide walks you through the program structure, Targeted Volume Training philosophy, and how to get the most out of every 25-minute session—so you can train smarter, stay consistent, and start seeing results fast.

Your Guide to 25 Minute Speed Train

Week 5 Day 3: Total Body

Week 7 Day 1: Upper Body

Week 1 Day 3: Core Cardio

Introducing 25 Minute Speed Train--your fast track to strength, confidence, and consistency. For 8 weeks, Joel guides you through powerful 25-minute workouts that take out the guesswork and deliver real results. Hit play on the trailer and see how fast your game can change.

Get Started with 25 Minute Speed Train 

This full-body workout kicks off your Speed Train journey, focusing on strength, endurance, and sweat. Time to see what you’re made of.

25 Minute Speed Train Sample Workout

Week 4 Day 3: Core Cardio

Week 3 Day 6: Total Body

Week 6 Day 5: Upper Body

Week 2 Day 6: Total Body

2B Mindset, created by Ilana Muhlstein, MS, RDN, is designed to help you enjoy satisfying meals, achieve a healthy relationship with food and make reaching your goals a positive experience. This proven plan has helped thousands of Ilana’s clients reach their goals, and it’s how Ilana lost 100 lbs. and kept it off as a mother of three. With a BODi membership, you’ll get new recipes every month, plus 24/7 access to the 2B Mindset Exclusive Community, which includes ongoing support from Ilana with LIVE calls, to help you feel your best each day.

BODi Membership Required

Program Materials

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