Your fast track to total-body strength and definition.
Stream 25 Minute Speed Train free with a BODi Subscription or buy and even download it on the BODi mobile app, no subscription needed.
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Train smarter to get stronger in 25 minutes a day.
No more guesswork or random workouts. Just 8 weeks of progressive overload for maximum strength and endurance gains. Time, tension, intensity, efficiency, all to keep you on the right track to results.
Simple resistance training for proven results
Alfred F.
Lost 41.2 lbs. in 16 weeks
“I am surprised how effective and efficient a great workout can be done in 25 minutes.”
Kendra A.
Lost 15 lbs. in 16 weeks
“This program has shifted my mindset about what’s possible in just 25 minutes a day. I’ve also created sustainable habits.”
Kris K.
Lost 27 lbs. in 16 weeks
“I think I am most surprised at just how good my results are for just 25 minutes a day. BODi has provided exactly what I need to take care of myself.”
Christina F.
Lost 19 lbs. in 8 weeks
“I am sleeping better, wearing smaller clothes and I am so much more confident. I am strong mentally and getting gains physically.”
Sarah C.
Lost 12 lbs. in 8 weeks
“This program is the most efficient use of time for a busy mom/working person. Joel is constantly changing things up so you never get bored.”
Jami W.
Lost 25 lbs. in 16 weeks
“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. Many of the people featured here are independent BODi Affiliates.
THE WORKOUTS
50 workouts. 8 weeks. No muscle untouched.
Train with Joel for 25 minutes a day, 7 days a week. Focused moves, expert cues, and programmed recovery help you stay consistent and dial in full-body results.
Lower Body
Sculpt your glutes, hamstrings, quads, and calves with resistance training that builds strength, power, and muscular endurance.
Core Cardio
Torch calories while working your abs, obliques, and lower back. These sessions build core strength with a cardio twist you’ll feel fast.
Upper Body
Build strength and muscular endurance in your chest, back, shoulders, biceps, and triceps with simple, effective upper-body moves.
Total Body
Train your entire body with compound movements that boost full-body strength, stamina, and stability.
Flexibility & Mobility
Improve mobility, circulation, and recovery with two dynamic workouts that alternate each week to keep your body moving better.
Lower Body
Sculpt your glutes, hamstrings, quads, and calves with resistance training that builds strength, power, and muscular endurance.
Core Cardio
Torch calories while working your abs, obliques, and lower back. These sessions build core strength with a cardio twist you’ll feel fast.
Upper Body
Build strength and muscular endurance in your chest, back, shoulders, biceps, and triceps with simple, effective upper-body moves.
Total Body
Train your entire body with compound movements that boost full-body strength, stamina, and stability.
Flexibility & Mobility
Improve mobility, circulation, and recovery with two dynamic workouts that alternate each week to keep your body moving better.
SAMPLE WORKOUT
25 Minute Speed Train Sample Workout
This full-body workout kicks off your 25 Minute Speed Train journey, focusing on strength, endurance, and sweat. Time to see what you’re made of.
25m
Strength | Muscle Building
Equipment Needed:
Dumbbells (Light, Medium, Heavy), Resistance Loops
YOU ALSO GET...
A proven plan to fast-track your results
Workout calendar
Follow Joel’s expertly structured training plan designed to help you build strength, improve endurance, and avoid plateaus.
Eating plans
Explore your quick start guides to see which plan is right for you. No need to cut food groups to reach your goals.
Get Started Guide
Joel explains the program structure, training philosophy, and how to get the most out of your workouts so you can stay consistent and see results fast.
Equipment needed
You'll need light, medium, and heavy dumbbells plus Resistance Loops to make the most of Joel’s progressive overload and Joel’s strategic burnouts.
Workout calendar
Follow Joel’s expertly structured training plan designed to help you build strength, improve endurance, and avoid plateaus.
Eating plans
Explore your quick start guides to see which plan is right for you. No need to cut food groups to reach your goals.
Get Started Guide
Joel explains the program structure, training philosophy, and how to get the most out of your workouts so you can stay consistent and see results fast.
Equipment needed
You'll need light, medium, and heavy dumbbells plus Resistance Loops to make the most of Joel’s progressive overload and Joel’s strategic burnouts.
THE METHOD
Why 25 Minute Speed Train Works
Joel’s Targeted Volume Training combines time under tension, variable tempos, and progressive overload to help build strength and endurance without plateauing. Instead of fixed reps, you’ll train in timed intervals that get more challenging as the program progresses.
MEET
Joel Freeman
Joel Freeman is the creator of hit programs LIIFT4®, LIIFT MORE™, 10 Rounds™, and 25 Minute Speed Train, as well as co-creator of CORE DE FORCE®. A NASM certified personal trainer with more than 20 years of experience, he’s known for efficient, no-nonsense workouts and strength training that delivers maximum results.
Stream 25 Minute Speed Train free when you subscribe to BODi
With a BODi Subscription, you’ll get access to all 25 Minute Speed Train program videos, PLUS:
All of Joel Freeman's BODi programs
140+ step-by-step fitness programs
Easy eating plans and 1,000s of recipes
Personal development, motivation, & support
31-day money-back guarantee (initial term only)
HSA/FSA eligible
Save up to 40% on
with your HSA/FSA dollars
We’ve partnered with Dr. B to make BODi programs HSA/FSA eligible. That means it’s more affordable than ever to reach your health & fitness goals—and maintain your results!
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The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice or treatment. Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.
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