Are you training but not getting the results you want? Are you short on time but still want to build muscle, improve your endurance and exercise regularly? Joel Freeman has the solution.
Start with 25 Minute Speed
Joel trains in his home gym, where his effective workouts and expert advice will help you execute every move with perfect form and minimal equipment. No more wasted time, insecurity, frustration and abandonment. This training program will keep you on track.
How does the 25-minute express train work?
With Joel you can achieve full-body results in just 25 minutes a day, 7 days a week, for 8 weeks. Through targeted volume training, it combines time under tension, tempo-based intervals and progressive overload to effectively build strength and endurance. You don’t need to ask any further questions. No more wasting time.
All you need are light, medium, and heavy dumbbells and elastic resistance bands. Joel doesn’t neglect any muscle, helping you sculpt a balanced body while perfecting your posture without overtraining or injury.
Whatever your starting point, you can finally make your goals a reality.
On the way to results!
How is the 25-minute express train different?
This is Joel Freeman’s most effective program to date. The training takes place over a longer period of time and not on a fixed number of repetitions. This method allows you to focus on the sensations that the movement creates and concentrate on posture and good execution.
The training sessions grow with you and challenge you with longer training intervals and shorter rest periods. This program adapts to your needs and grows with you.
While Joel’s other programs, like LIIFT4® I experience more™If you want to incorporate HIIT into many workouts, 25 Minute Speed
Additionally, the LIIFT4 and LIIFT MORE workouts are repetition-based and encourage heavy lifting. The 25-minute express time-based intervals may require you to lift lighter weights. Don’t worry, you’ll still feel the burn and build muscle and endurance!
It’s still Joel’s signature style, but is aimed at people who have busy schedules and want to make real progress quickly.
How are the training sessions?
Joel has created a comprehensive 8-week program that includes 48 unique training sessions as well as two recovery sessions that rotate weekly.
You train 7 days a week: 5 strength training sessions, 1 cardio and abdominal training session and 1 mobility and flexibility training. Each 25-minute session targets your upper and lower abdomen, abs or entire body and you train each muscle group, including the smallest, at least twice a week.
The result? A full body transformation in less time with a structure that is as durable as it is effective.
upper body
Develop your muscles and muscular endurance in your back, shoulders, chest, biceps and triceps.
Lower body
Define and strengthen your quadriceps, glutes, hamstrings and calves.
Whole body
Compound and complex movements build strength, endurance and stability.
Cardio and abs
Work your abs, obliques and lower back while burning tons of calories.
Mobility and flexibility
Increases the range of motion of your joints, your flexibility and your mobility while promoting active recovery.
Who is the 25-minute express train suitable for?
This program is designed for anyone who wants to achieve results and doesn’t want to waste time. It’s ideal for people who like challenges, want structure and want to exercise regularly without burning out.
As Joel says, “Time. Seems like there’s less of it these days, right? But I wanted to give everyone the opportunity to still 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 muscle mass, increase endurance and improve posture.
How does the 25-minute express train help me reach my goals?
With Joel’s targeted volume training method, you challenge your muscles at the right intensity every day and use the right techniques like time under tension and progressive overload to build muscle, endurance and definition.
Each 25-minute session targets specific muscle groups and follows a proven sequence that helps avoid plateaus and maintain consistent progress.
The program is structured to remain consistent, with real-time coaching from Joel, new workouts almost daily, and a schedule that evolves with you.
Whether your goal is to gain muscle mass, lose fat, or simply stay muscular without spending hours in the gym, this program will give you everything you need in less time than you thought possible.
What equipment do I need?
All you need are light, medium, and heavy dumbbells and elastic resistance bands. That’s all!
What role does nutrition play in the 25 Minute Speed
To get the most out of your workout, it’s important to fuel your body with the right energy.
For a daily supply of superfoods, Shakeology is the all-in-one solution that helps make up for major nutrient deficiencies with protein, adaptogens, probiotics and fiber to support energy, digestion and muscle mass.*
With a BODi subscription you have access to the 25-minute fast train as well as two healthy eating plans:
Portion fix is a structured approach to portion control that takes the guesswork out of eating using a system of simple, color-coded containers. By controlling portions and balancing macronutrients according to your strength and cardio training, you’ll build lean muscle, increase your endurance, and see fast, lasting results.
2B mindset simplifies nutrition with its flexible Make It Big! Method that helps you manage macronutrients while fueling your body for strength and cardio workouts. By prioritizing vegetables, balanced proteins, and smart carbs, this approach promotes muscle building, consistent energy, and long-term fitness success.
What supplements are recommended for the 25-minute fast train?
To ensure you get through every set with intensity, drink Energize before every workout. With beta-alanine, low-dose caffeine from green tea and coffee bean extracts, and quercetin, it helps increase energy, sharpen focus and delay fatigue.*
Drink Recover after training. It contains 20g of high-quality protein plus AACR and pomegranate extract to improve muscle recovery, promote muscle growth and relieve exercise-related muscle soreness so you come back stronger every day.*
Who is Joel Freeman?
Joel is the creator of the successful BODi programs LIIFT MORE™10 rounds™ you are not lying4®as well as co-creator of CORE DE FORCE®. As a NASM-certified personal trainer with over 20 years of experience, he specializes in effective, straightforward workouts that deliver maximum results. His clear guidance, direct approach and bodybuilding expertise have helped countless people transform their bodies and achieve their athletic potential. With 25 Minute Speed
How do I get to the 25-minute express train?
25 Minute Speed
For more information, Consult the FAQ page.
