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 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.
How does 25 Minute Speed Train work?
Joel delivers full-body results in just 25 minutes a day, 7 days a week, for 8 weeks. Using Targeted Volume Training, he combines time under tension, tempo-based intervals, and progressive overload to build strength and endurance efficiently. No more guesswork. No wasted time.
All you need are light, medium, and heavy dumbbells, plus Resistance Loops. Joel leaves no muscle untouched while helping you sculpt a balanced physique as you perfect your form—without overtraining or injury.
No matter where you’re starting from, you can finally make your goals a reality.
Next stop: results!
What makes 25 Minute Speed Train different?
It’s Joel Freeman’s most efficient program yet. You’ll train for time, not fixed rep counts. This lets you tune into how the movement feels and ensures you focus on form and quality.
As you progress, the workouts do too—challenging you with longer work intervals and shorter rest periods. It’s a program that adapts and grows right along with you.
Where Joel’s other programs like LIIFT4® or LIIFT MORE™ incorporate HIIT into many of the workouts, 25 Minute Speed Train blends strength training with metabolic conditioning to maximize results. (There’s a cardio element, but no high-intensity intervals.)
Also, LIIFT4 and LIIFT MORE are rep-based workouts that encourage heavy lifting. With the time-based intervals in 25 Minute Speed Train, you may find that you need to lift lighter. Don’t worry—you’ll still feel the burn and build strength and endurance!
It’s still Joel’s signature style, but it’s designed for people with packed schedules who want real progress, fast.
What are the workouts like?
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.
The result? A total-body transformation in less time, with a structure that’s as sustainable as it is effective.
Upper Body
Build strength and muscular endurance in your back, shoulders, chest, biceps, and triceps.
Lower Body
Define and strengthen your quadriceps, glutes, hamstrings, and calves.
Total Body
Compound and complex movements help build strength, stamina, and stability.
Core Cardio
Work your abs, obliques, and lower back while burning a ton of calories.
Flexibility & Mobility
Increase joint range of motion, flexibility, and mobility while promoting active recovery.
Who is 25 Minute Speed Train for?
This program was made for anyone who wants results but doesn’t have hours to spare. It’s a great fit for people who enjoy a challenge, are looking for structure, and want to train consistently without burning out.
As Joel puts it, “Time. There seems to be less of it these days, amiright? I wanted to give everyone an opportunity to still get an effective workout and reach their health and fitness goals.”
Whether you’ve been lifting for a while or you’re newer to strength training, this program meets you where you are. Joel’s approach is all about building lean muscle, boosting endurance, and improving form.
How will 25 Minute Speed Train help me reach my goals?
With Joel’s Targeted Volume Training method, you’ll challenge your muscles with just the right intensity every day, using smart techniques like time under tension and progressive overload to build strength, endurance, and definition.
Each 25-minute workout hits specific muscle groups in a proven sequence that helps prevent plateaus and keeps your progress steady.
The program is structured to keep you consistent, with real-time coaching from Joel, fresh workouts nearly every day, and a schedule that evolves as you do.
Whether your goal is to gain lean muscle, lose fat, or simply stay strong without spending hours in the gym, this plan gives you everything you need, in less time than you thought possible.
What equipment do I need?
All you need is a set of light, medium, and heavy dumbbells and Resistance Loops. That’s it!
How does nutrition fit into 25 Minute Speed Train?
To get the most out of your training, it’s essential to fuel your body the right way.
For daily all-in-one superfood nutrition, Shakeology helps fill key nutrient gaps with protein, adaptogens, probiotics, and fiber to support energy, digestion, and lean muscle.*
A BODi Subscription gives you access to 25 Minute Speed Train as well as two healthy eating plans:
Portion Fix is a structured approach to portion control that takes the guesswork out of eating with a simple, color-coded container system. By keeping portions in check and balancing macronutrients to align with your strength and cardio training, you’ll build lean muscle, boost endurance, and see fast, sustainable results.
2B Mindset simplifies nutrition with its flexible Plate It method, helping you manage macronutrients while fueling your body for strength and cardio training. By prioritizing veggies, balanced proteins, and smart carbs, this approach supports muscle building, sustained energy, and long-term fitness success.
What supplements are recommended with 25 Minute Speed Train?
To help you power through every set with intensity, drink Energize before each workout. With beta-alanine, low-dose caffeine from green tea and coffee bean extract, and quercetin, it helps boost energy, sharpen focus, and delay fatigue.*
After your workouts, drink Recover with 20g of high-quality protein, plus BCAAs and pomegranate extract to help improve muscle recovery, promote muscle growth, and help manage exercise-induced muscle soreness so you can come back stronger tomorrow.*
Who is Joel Freeman?
Joel is the creator of hit BODi programs LIIFT MORE™, 10 Rounds™, and LIIFT4®, as well as co-creator of CORE DE FORCE®. As an NASM certified personal trainer with more than 20 years of experience, he specializes in efficient, no-nonsense workouts that deliver maximum results. His clear cueing, straightforward approach, and expertise in strength training have helped countless people transform their bodies and unlock their athletic potential. With 25 Minute Speed Train, he’s offering his most time-efficient, results-driven program yet.
How do I access 25 Minute Speed Train?
25 Minute Speed Train drops into the BODi library on June 10th. Stream it free with your BODi Subscription, or purchase separately for just $119.95 to stream it — and even download it onto the BODi app.
For more information, please visit FAQ 10572.
