Programs

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.

Program Overview

32

Workouts

30-40

Mins/Day

Intermediate

Works well for

Strength, HIIT, Bootcamp, Cardio, Muscle Building

Equipment needed

Dumbbells or Resistance Bands, Foam Roller, Core Comfort Mat*

* Optional

Get Started

LIIFT4 Sample Workout
with Joel Freeman

You’ll lift first, then HIIT second in this full-length sample workout of LIIFT4 that features many of the moves you’ll do throughout the 8-week program.

Introduction to LIIFT4
with Joel Freeman

Learn how LIIFT4 works, why it’s the program you need to do right now, Joel’s tips for success, and much more. Joel shares why he created LIIFT4 and how you can make the most of the next 8 weeks.

How to LIIFT4
with Joel Freeman

Joel guides you through the weight selection process and shows you how to lift safely and with proper form.

Is LIIFT4 Right For Me?

LIFT. HIIT. REST. REPEAT. Just 4 days a week. Build muscle and burn fat in 8 weeks with 30–40 minute workouts. LIIFT4 mixes weight training and high-intensity (HIIT) cardio for a complete body transformation.

What Are the Workouts Like?

For 4 days a week over the next 8 weeks, you’ll build and burn every muscle group. Since each 30–40 minute workout is filmed in real time, you’ll never do the same routine twice.

View Workouts

Tools & Equipment

You’ll get the LIIFT4 Program & Nutrition Guide, a Calendar, and a Weight Progression Tracker. Essential equipment includes 2 levels of Resistance Bands as an alternative to weights.

View Program Materials

Nutrition for a Healthier Body and Mind

Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit FindMyProgramTool.com.

Nutrition Center
Before
After

Laura C. lost 10 pounds doing LIIFT4

I’ve always wanted lean and toned legs, arms, and abs. I could never accomplish that until LIIFT4.

Laura is a BODi employee. Results achieved after completing LIIFT4 using BODi Performance supplements.

Meet Joel

Creator of 10 Rounds™ and LIIFT4®, and co-creator of CORE DE FORCE®, Joel is a NASM certified personal trainer who has spent more than 15 years helping people transform their bodies and change their lives. Take his live strength, HIIT, core, and cycling classes to crush your fitness goals and unlock your athletic potential.
Meet JoelMeet Joel