25 Minute Speed Train by Joel Freeman

If you’ve been trying to work out but aren’t seeing the results you want, or if you’re pressed for time but still want to get strong, build endurance, and train consistently, Joel Freeman has the answer.

It’s all aboard The 25-Minute Express – your 8-week, step-by-step strength plan to help you make real progress, no matter your starting point.

Joel coaches you from your home gym, where his effective drills and expert cues help you execute every move perfectly and with minimal equipment. No more wasting time, wondering what to do, or giving in to frustration. This is the training that keeps you on track.

How does the 25-minute express train work?

Joelle delivers full-body results in just 25 minutes a day, 7 days a week, for 8 weeks. Using targeted volume training, it combines time under tension, tempo-based intervals, and progressive overload to efficiently build strength and endurance. No more guessing. There is no wasted time.

All you need are light, medium, and heavy dumbbells, plus resistance bands. Joelle leaves no muscle untouched as he helps you sculpt a balanced physique while perfecting your form – without overtraining or injury.

No matter where you start, you can finally achieve your goals.

Next stop: results!

What makes the 25-minute express train different?

It’s Joel Freeman’s most efficient program yet. You will train for time, not a fixed number of repetitions. This allows you to fine-tune how the movement feels and ensures you focus on form and quality.

As you progress, your workouts do too, challenging you with longer periods of work and shorter rest periods. It’s software that adapts and grows with you.

Where other Joel programs such as LIIFT4^® Or upload more^™ Incorporate HIIT into many of your workouts This 25-minute Speed ​​Train blends strength training with metabolic conditioning for maximum results. (There is a cardio component, but no high-intensity intervals.)

LIIFT4 and LIIFT MORE are repetition-based exercises that encourage heavy lifting. With the speed train’s 25-minute intervals, you may find that you need to lift weights. Don’t worry, you’ll still feel the burn and build strength and endurance!

This is still Joel’s signature style, but designed for people with busy schedules who want to make real, fast progress.

What are the exercises like?

Joel has created a comprehensive 8-week schedule that includes 48 unique exercises plus two recovery sessions that alternate each week.

You will train 7 days a week: 5 strength exercises, 1 core cardio, and 1 flexibility and mobility. Each 25-minute workout targets the upper, lower, core, or full body, and you’ll hit each muscle group — including the smaller ones — at least twice a week.

The result? A complete body transformation in less time, with a sustainable and effective structure.

Upper body

Build strength and muscular endurance in the 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, endurance and stability.

Basic heart

Work your abs, obliques and lower back while burning lots of calories.

Flexibility and mobility

Increase range of motion, flexibility and joint mobility while promoting active recovery.

Who is the 25-minute express train for?

This program was created for anyone who wants results but doesn’t have the extra hours. It’s great for people who enjoy a challenge, are looking for structure, and want to train consistently without burning out.

As Joel says: “Time. It seems like there’s less time these days, doesn’t it? I wanted to give everyone the opportunity to continue effective exercise and achieve their health and fitness goals.”

Whether you’ve been lifting weights for a while or are new to strength training, this program is for you, wherever you are. Joel’s approach is all about building lean muscle, enhancing endurance, and improving form.

How will a 25-minute speed train help me achieve my goals?

With Joel’s method of targeted size training, you’ll challenge your muscles with 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, which helps prevent plateaus and keeps your progress steady.

The program is designed to keep you consistent, with real-time coaching from Joel, new workouts almost every day, and a schedule that evolves as you grow.

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 bands. That’s it!

How does nutrition fit into the 25-minute speed train?

To get the most out of your training, it’s essential to fuel your body the right way.

For comprehensive daily superfood nutrition, Vibration science Helps fill key nutritional gaps with protein, adaptogens, probiotics, and fiber to support energy, digestion, and lean muscle.*

A BODi subscription gives you access to a 25-minute express train plus two healthy eating plans:

Repair part It is an organized approach to portion control that takes the guesswork out of eating using a simple, color-coded container system. By watching portions 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 the flexible Plate It method, helping you manage macronutrients while fueling your body with the energy needed for strength and cardio training. By prioritizing vegetables, balanced proteins, and smart carbohydrates, this approach supports muscle building, sustained energy, and long-term fitness success.

What are the recommended supplements with Speed ​​Train 25 Minutes?

To help you perform each set with intensity, drink an energy drink before each workout. With beta-alanine and low caffeine from green tea extract, coffee bean and quercetin, it helps boost energy, increase focus and delay fatigue.*

After workouts, drink 20 grams 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 the successful BODi programs LIIFT MORE™, 10 Rounds™ and LIIFT4^®In addition to being one of the founders of CORE DE FORCE^®. As a NASM Certified Personal Trainer with over 20 years of experience, he specializes in simple, effective workouts that deliver maximum results. His clear cues, direct approach, and strength training expertise have helped countless people transform their bodies and unleash their athletic potential. With the 25-Minute Speed ​​Train, he offers his most time-effective, results-based program to date.

How can I get to the 25-minute high speed train?

The 25-minute high-speed train arrives at the BODi Library on June 10^y. Stream it for free with your BODi subscription, or purchase separately for just $119.95 to stream it – and even download it on the BODi app.

For more information, please visit 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.