If you’ve been trying to get stronger and see real results but feel like you’re short on time or not making progress—Joel Freeman’s latest program might be exactly what you need.
Welcome to the 25 Minute Speed Train—an 8-week strength plan designed to help you build endurance, gain muscle, and stay consistent, no matter your fitness level.
Joel trains you right from his home gym, offering clear cues and efficient workouts that require minimal equipment. No more guessing what to do next or wasting hours in the gym. This is straightforward, smart training that keeps you moving toward your goals.
How It Works
You’ll train for just 25 minutes a day, 7 days a week, for 8 weeks. Using Joel’s Targeted Volume Training method, each workout combines time under tension, tempo intervals, and progressive overload to maximize strength and endurance. No fluff, no filler—just focused work.
All you need are light, medium, and heavy dumbbells, plus resistance loops. Joel guides you through every move, helping you perfect your form and work your entire body—without overtraining or injury.
What Makes This Program Different?
This is Joel’s most efficient program yet. Instead of counting reps, you’ll work against the clock. This helps you focus on how each movement feels and ensures your form stays on point.
The workouts evolve as you do—work intervals get longer, rest periods get shorter. It’s built to adapt and challenge you week after week.
While programs like LIIFT4 or LIIFT MORE include HIIT, 25 Minute Speed Train blends strength training with metabolic conditioning. You’ll still get your heart rate up, but without high-intensity intervals. And because you’re working with timed sets, you might use lighter weights than usual—but you’ll still feel the burn and see results.
This is Joel’s signature style, streamlined for busy people who want real progress—fast.
What Are the Workouts Like?
Over 8 weeks, you’ll do 48 unique workouts plus 2 recovery sessions. Each week includes:
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5 strength days
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1 core cardio day
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1 flexibility & mobility day
You’ll target upper body, lower body, total body, and core—hitting every muscle group at least twice a week. The result? A balanced, strong physique built in less time.
Who Is This Program For?
If you want results but don’t have hours to spend working out, this program is for you. It’s perfect if you like structure, enjoy a challenge, and want to train consistently without burning out.
As Joel says:
“Time. There seems to be less of it these days, am I right? I wanted to give everyone an opportunity to still get an effective workout and reach their health and fitness goals.”
Whether you’re new to strength training or have been lifting for years, this program meets you where you are and helps you build lean muscle, improve endurance, and master your form.
What Equipment Do You Need?
Just dumbbells (light, medium, heavy) and resistance loops. That’s it!
How Does Nutrition Fit In?
To get the most from your training, fuel your body right.
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Shakeology helps fill nutrient gaps with protein, adaptogens, and fiber.
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With a BODi Subscription, you also get access to two nutrition plans:
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Portion Fix: A simple container system for portion control.
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2B Mindset: A flexible eating strategy that focuses on veggies, protein, and smart carbs.
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Recommended Supplements
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Energize: Drink before your workout for energy and focus.
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Recover: Take after to support muscle recovery and growth.
Who Is Joel Freeman?
Joel is the creator of hit programs like LIIFT MORE, 10 Rounds, and LIIFT4. With over 20 years of experience as an NASM-certified trainer, he’s known for no-nonsense, efficient workouts that deliver real results.
How to Get It
25 Minute Speed Train drops into the BODi library on June 10. Stream it with your BODi Subscription, or purchase individually for $119.95 to download or stream anytime.
For more info, check out FAQ 10572.
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.
