Are you exercising but not getting the results you want? Do you have no time but want to build muscle, improve endurance and train regularly? Joel Freeman has the solution.
Embark on a 25-minute speed train. Our 8-week bodybuilding program will help you make real progress, one step at a time, no matter your starting point.
Joel trains in his home gym, and with effective sessions and expert advice, he is able to perform all movements with perfect posture and minimal equipment. No more wasted time, anxiety, frustration, or abandonment. This training program will help you stay on track.
How does the 25-minute speed train work?
With Joel, you can get full body results in just 25 minutes a day, 7 days a week for 8 weeks. Use targeted volume training to effectively build strength and endurance using a combination of time under tension, tempo-based intervals, and progressive overload. No need to ask any more questions. No need to waste your time anymore.
All you need is light, medium, or heavy dumbbells and an elastic resistance band. Joel doesn’t neglect your muscles and helps you sculpt a balanced physique while perfecting your posture without overtraining or injuring yourself.
Whatever your starting point, you can eventually turn your goals into reality.
On the way to achieving results!
How is the 25 minute speed train different?
This is Joel Freeman’s most effective program to date. Training is done over time, not a set number of times. This method allows you to stay aware of the sensations the movements bring and focus on posture and proper movement.
The workouts grow with you, challenging you with longer intervals and shorter rest periods. This program will adapt and grow as you grow.
Meanwhile, Joel’s other programs (such as LIIFT4)® Lift up more™25 Minute Speed Train, which incorporates HIIT into many of its workouts, combines strength training and metabolic conditioning to optimize results. (There is an aerobic element, but no high-intensity intervals.)
Additionally, LIIFT4 and LIIFT MORE workouts are repetition-based and encourage heavy lifting. The 25-minute speed train time-based intervals may require you to lift lighter weights. Don’t worry. You can still feel the burning sensation and strengthen your muscles and endurance.
This is still Joel’s signature style, but it’s aimed at people who have busy schedules and want to make real progress quickly.
What is the training like?
Joel has created a comprehensive 8-week program that includes 48 unique workouts and two recovery sessions that alternate each week.
I train 7 days a week. 5 weight training sessions, 1 session of cardio and ab training, and 1 session of mobility and flexibility. Each 25-minute session targets your upper body, lower body, abs, or full body, allowing you to work every muscle group, including the smallest muscle groups, at least twice a week.
result? Effective yet durable construction transforms your entire body in less time.
upper body
Build muscle 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 and intricate movements build strength, endurance, and stability.
aerobic exercise and sit-ups
Build your abs, obliques, and lower back while burning tons of calories.
Mobility and flexibility
Increases joint range of motion, flexibility, and mobility while promoting active recovery.
Who is the 25-minute speed train for?
This program was designed for people who want to get results but don’t have time to waste. Perfect for people who like a challenge, are looking for physical fitness, and want to train regularly without burning out.
Joel says: “It’s time. It seems like there are fewer people like that these days, right? But I wanted to give everyone the opportunity to get an effective workout and achieve their health and fitness goals.”
Whether you’ve been lifting weights for a while or are new to bodybuilding, this program takes your experience level into account. Joel’s approach is to build lean muscle mass, increase endurance, and improve posture.
How can a 25-minute speed train help you reach your goals?
Joel’s targeted volume training method allows you to use proper techniques such as time under tension and progressive overload to load your muscles at the right intensity every day to build muscle, endurance, and definition.
Each 25-minute session targets specific muscle groups following a proven sequence that helps you avoid plateaus and maintain consistent progress.
The program is structured for consistency, with real-time coaching from Joel, new workouts most days, and a schedule that evolves with you.
Whether your goal is to gain lean muscle, lose fat, or simply maintain muscle without spending hours in the gym, this program will give you everything you need in less time than you think.
What equipment do I need?
All you need is light, medium, or heavy dumbbells and an elastic resistance band. That’s it!
What role does nutrition play in the 25-minute speed train?
Fueling your body the right way is essential to getting the most out of your workout.
To consume superfoods daily, shakeology is an all-in-one solution that fills key nutrient deficiencies with protein, adaptogens, probiotics, and fiber to support energy, digestion, and lean muscle mass. *
Your BODi subscription gives you access to a 25-minute speed train and two healthy meal plans.
Partial correction It’s a structured approach to portion control that takes the guesswork out of meals using a system of simple, color-coded containers. By controlling and balancing the amounts of macronutrients in conjunction with strength and aerobic training, you can build lean muscle, increase endurance, and see fast, lasting results.
2B concept Simplify your nutrition with the flexible Make It Big! This method helps you manage your macronutrients while fueling your body for strength training and cardio. This approach promotes muscle building, consistent energy, and long-term fitness success by prioritizing vegetables, balanced proteins, and smart carbohydrates.
What nutritional supplements are recommended for the 25 minute speed train?
To get through each set with intensity, 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.
Drink recovery after your workout. Contains 20g of high-quality protein, plus AACR and pomegranate extract to accelerate muscle recovery, promote muscle growth, and help manage exercise-induced muscle soreness so you can come back stronger every day. *
Who is Joel Freeman?
Joel is the founder of the successful BODi program. LIIFT MORE™10 rounds™ et LIIFT4®and co-creator of CORE DE FORCE.®. As a NASM certified personal trainer with over 20 years of experience, he specializes in effective, hassle-free workouts that deliver maximum results. His clear guidance, direct approach, and expertise in bodybuilding have helped countless people transform their bodies and unlock their athletic potential. The 25 Minute Speed Train offers the most effective program to date, both in terms of time and results.
How do I get to the 25 Minute Speed Train?
25 Minute Speed Train will be available in the BODi library on June 10th. Watch for free with a BODi subscription, or purchase and watch separately for just $119.95 or download via the BODi app.
Please see our FAQ page for more information.
