If you're trying to work out but not seeing the results you want, or you're short on time but still want to get strong, build muscular endurance, and train consistently, Joel Freeman has the answer. All aboard the 25 Minute Speed Train—your 8-week, step-by-step strength plan to help you make real progress, no matter your starting point. Joel trains you from his home gym, where his efficient workouts and expert cues help you execute every move with perfect form and minimal equipment. No more wasting time, wondering what to do, or giving up in frustration. This is training that keeps you on the right track.

Joel created a comprehensive 8-week schedule that includes 48 unique workouts plus 2 recovery sessions that alternate every week. You’ll train 7 days a week: 5 strength, 1 core cardio, and 1 flexibility and mobility. Each 25-minute workout targets upper, lower, core, or full body, and you’ll hit every muscle group—including the smaller ones—at least twice per week. Joel uses Targeted Volume Training to combine time under tension, variable tempos, and progressive overload to help you sculpt a strong, balanced physique without a lot of equipment. Instead of fixed rep counts, you’ll focus on time and go at your own pace. As you progress, the workouts do too—challenging you with longer work intervals and shorter rest. The result? A total-body transformation in less time, with a structure that’s as sustainable as it is effective. Plus, with The BODi Experience Community you’ll train with Joel every day and feel encouraged to show up and show out. Join Joel and BODi CEO Carl Daikeler when they start with thousands of others on June 16th. You won’t want to miss out on these results.

True to Joel’s no-nonsense philosophy, all you need is a set of light, medium, and heavy dumbbells and Resistance Loops. That’s it. To set yourself up for success, start with the Get Started Guide to understand Joel’s approach and follow the Workout Calendar to stay on track every day. These tools are built to help you train with purpose, stay consistent, and unlock real results.

To get the most out of your training, it’s essential to fuel your body with the right nutrition. Whether you prefer the structure of Portion Fix or the flexibility of 2B Mindset, both eating plans are included with a BODi Subscription. Not sure where to start? Download the “How To” PDFs under the Nutrition tab for guidance on how each plan works with 25 Minute Speed Train. To support your workout performance, drink Energize before each session for a boost of energy and focus. After, drink Recover with 20g of protein plus added BCAAs to help build muscle and alleviate post-workout muscle soreness. And for daily all-in-one superfood nutrition, Shakeology 0g Added Sugar helps fill key nutrient gaps with protein, adaptogens, probiotics, and fiber to support energy, digestion, and lean muscle.*

Lost 25 lbs. and 15.5 in. “I didn't know it was possible to see and feel so much change in such a short amount of time. I am a lot stronger and motivated in life.” Results vary based on starting point and effort. Jami W. is an independent BODi Affiliate. Results achieved in 16 weeks.