If you’ve been working out but aren’t seeing the results you want, or if you’re short on time but want to build strength, increase endurance, and train consistently, Joel Freeman has the answer.
Take a 25-minute speed train ride. An 8-week step-by-step strength plan to help you make real progress, no matter your starting point.
Joel will train you in his home gym. There, his efficient workouts and expert instructions will help you perform every movement with perfect form and minimal equipment. No more wasting your time wondering what to do or getting frustrated and giving up. This is training to get you on the right track.
How does the 25-minute speed train work?
Joel delivers full body results in just 25 minutes a day, 7 days a week for 8 weeks. He uses targeted volume training, combining time under tension, tempo-based intervals, and progressive overload to efficiently build strength and endurance. No more guessing. There’s no time to waste.
All you need is light, medium, or heavy dumbbells and a resistance loop. Joel doesn’t let go of any of the muscles that help create a balanced physique, perfecting his form without overtraining or injuring himself.
No matter where you start, you can eventually turn your goals into reality.
The next goal is results!
What is the difference between 25 Minute Speed Train?
This is Joel Freeman’s most efficient program to date. Train over time rather than a fixed number of repetitions. This allows you to adjust the feel of your movements and focus on form and quality.
As you progress, your workouts will become similar, with longer work intervals and shorter rest periods. This is a program that adapts and grows with you.
Joel’s other programs (such as LIIFT4)® Or more lift™ Incorporating HIIT into many of your workouts, 25 Minute Speed Train combines strength training and metabolic conditioning to maximize your results. (There is an aerobic element, but no high-intensity intervals.)
Additionally, LIIFT4 and LIIFT MORE are repetition-based workouts that encourage heavy lifting. The 25-minute speed train has time-based intervals, so you may need a lighter workout. Don’t worry. You can still feel the burn and develop strength and endurance.
This is still Joel’s signature style, but it’s designed for people with tight schedules who want to make real progress quickly.
What is the training like?
Joel has created a comprehensive 8-week schedule that includes 48 unique workouts and two recovery sessions that alternate each week.
Train 7 days a week. 5 for strength, 1 for cardio, and 1 for flexibility and mobility. Each 25-minute workout targets your upper body, lower body, core, or full body, allowing you to work every muscle group, including small muscles, at least twice a week.
result? Transform your entire body in less time with an effective yet sustainable structure.
upper body
Builds strength and muscular endurance in your back, shoulders, chest, biceps, and triceps.
lower body
Define and strengthen your quads, glutes, hamstrings, and calves.
whole body
Complex, complex movements help improve strength, stamina, and stability.
core cardio
Build your abs, obliques, and psoas muscles while burning tons of calories.
Flexibility and mobility
Increases joint range of motion, flexibility, and mobility while promoting active recovery.
Who is the 25-minute speed train for?
This program was created for people who want results but don’t have the time. Perfect for people who enjoy a challenge, seek structure, and want to train consistently without burning out.
Joel says: “Time. It seems like we have less time these days, right? I wanted to give everyone the opportunity to get an effective workout and achieve their health and fitness goals.”
Whether you’ve been lifting for a while or are just starting strength training, this program has something for you. Joel’s approach is to build lean muscle, increase endurance, and improve form.
How can a 25-minute speed train help you reach your goals?
Joel’s Targeted Volume Training Method uses smart techniques like time under tension and progressive overload to load your muscles at the right intensity every day to increase strength, endurance, and definition.
Each 25-minute workout targets specific muscle groups in a proven sequence, helping you avoid plateaus and maintain steady progress.
The program is structured for consistency with real-time coaching from Joel, fresh workouts nearly every day, and a schedule that evolves with your activities.
Whether your goal is to gain lean muscle, lose fat, or just stay fit without spending hours in the gym, this plan will get you everything you need in less time than you think.
What equipment do I need?
All you need is a set of light, medium, or heavy dumbbells and a resistance loop. that’s it!
How does nutrition fit into the 25-minute speed train?
Fueling your body in the right way is essential to getting the most out of your training.
For daily all-in-one superfood nutrition, shakeology Fill in key nutrient gaps with protein, adaptogens, probiotics, and fiber to support energy, digestion, and lean muscle. *
Your BODi subscription gives you access to a 25-minute speed train and two healthy meal plans.
Partial correction is a structured approach to portion control that takes the guesswork out of meals using a simple color-coded container system. By lowering your intake and balancing your macronutrients in conjunction with strength and aerobic training, you can build lean muscle, increase endurance, and see fast, sustainable results.
2B concept Simplify your nutrition with the flexible Plate It method, helping you manage your macronutrients while energizing your body for strength and cardio training. This approach supports muscle building, sustained energy, and long-term fitness success by prioritizing vegetables, balanced protein, and smart carbohydrates.
What supplements are recommended for 25 Minute Speed Train?
To get through every set with strength, drink Energize before each workout. Beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin help boost energy, improve focus, and delay fatigue.
Post-workout, drink Recovery with 20g of high-quality protein plus BCAAs and pomegranate extract to accelerate 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 the hit BODi programs LIIFT MORE™, 10 Rounds™, and LIIFT4.®and co-creator of CORE DE FORCE®. As a NASM certified personal trainer with over 20 years of experience, I specialize in efficient, lean training for maximum results. His clear instructions, straightforward approach, and strength training expertise have helped countless people transform their bodies and unlock their athletic potential. With 25 Minute Speed Train, he offers the most time-efficient, results-oriented program ever.
How do I access the 25-minute speed train?
The 25-minute speed train comes to BODi Library on June 10th.th. Stream for free with your BODi subscription or purchase and stream separately for just $119.95. Additionally, you can also download it to the BODi app.
See FAQ 10572 for more information.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
