If you want to workout but aren’t seeing the results you want, or if you’re short on time but still want to get strong, build endurance, and train consistently, Joel Freeman has the answer.
Hop on the 25-Minute Fast Train – your 8-week, step-by-step strength plan that will help you make real progress, no matter your starting point.
Joel trains you in his home gym, where his efficient workouts and expert tips will help you execute every move with perfect form and minimal equipment. Stop wasting time, wondering what to do, or giving up in frustration. This is a workout that will keep you on the right track.
How does the 25-minute express train work?
Joel delivers total body results in just 25 minutes a day, 7 days a week, for 8 weeks. Targeted volume training combines time under tension, tempo-based intervals and progressive overload to efficiently build strength and endurance. No more guesswork. No wasted time.
All you need are light, medium, and heavy dumbbells and resistance loops. Leaving no muscle untouched, Joel will help you sculpt a balanced body while perfecting your form – without overtraining or injury.
No matter where you start, you can finally make your goals a reality.
Next stop: results!
What makes the 25-minute express train different?
It is Joel Freeman’s most efficient program to date. You train for time and not for fixed numbers of repetitions. This allows you to tune in to how the movement feels and focus on form and quality.
As you progress, the workouts also progress – challenging you with longer work intervals and shorter rest periods. It’s a program that adapts and grows with you.
Where Joel’s other programs like LIIFT4® or LIFTING MORE™ If you incorporate HIIT into many workouts, 25 Minute Speed
Additionally, LIIFT4 and LIIFT MORE are repetition-based workouts that encourage heavy lifting. Due to the time-based intervals on the 25-minute express, you may find that you need to lift lighter. Don’t worry – you’ll still feel the burn and build strength and endurance!
It’s still Joel’s signature style, but it’s designed for people with busy schedules who want to make real progress quickly.
How are the training sessions?
Joel has created a comprehensive 8-week plan that includes 48 unique training sessions as well as two recovery sessions that rotate weekly.
You train 7 days a week: 5 days strength, 1 core cardio and 1 flexibility and mobility. Each 25-minute workout targets upper, lower, core or total body training and you train each muscle group – even the smaller ones – at least twice a week.
The result? A full-body transformation in less time, with a structure that is as sustainable as it is effective.
upper body
Build strength and muscular endurance in your back, shoulders, chest, biceps and triceps.
Lower body
Define and strengthen your quadriceps, glutes, hamstrings and calves.
Full body
Compound and complex movements help build strength, endurance and stability.
Core cardio
Work your abs, obliques and lower back while burning tons of calories.
Flexibility and mobility
Increase mobility, flexibility and joint mobility while promoting active recovery.
Who is the 25-minute express train suitable for?
This program is designed for anyone who wants results but doesn’t have hours to spare. It’s great for people who like challenges, want structure and want to train consistently without burning out.
As Joel puts it: “Time. There seems to be less of it these days, right? 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 for a while or are new to strength training, this program meets you where you are. Joel’s approach is all about building lean muscle, increasing endurance and improving form.
How does the 25-minute express train help me reach my goals?
With Joel’s Targeted Volume Training method, you challenge your muscles at just 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 works specific muscle groups in a proven order that helps avoid plateaus and keep your progress consistent.
The program is structured to keep you consistent, with real-time coaching from Joel, new workouts almost daily, and a schedule that evolves with you.
Whether your goal is to build 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 loops. That’s it!
How does nutrition fit into the 25-minute express train?
To get the most out of your workout, it’s important to fuel your body with the right energy.
For daily all-in-one superfood nutrition, Shakeology Helps fill key nutrient gaps 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 with a simple, color-coded container system. By keeping portions under control and balancing macronutrients in line with your strength and cardio training, you’ll build lean muscle, increase your endurance, and see fast, lasting results.
2B mindset simplifies nutrition with the flexible Plate It method, helping you manage macronutrients while fueling your body 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 supplements are recommended for 25 Minute Speed
To help you get through each set with intensity, drink Energize before each workout. With beta-alanine, low-dose caffeine from green tea and coffee bean extract, and quercetin, it helps increase energy, sharpen focus and delay fatigue.*
After your workout, drink Recover with 20g of high-quality protein, plus BCAAs and pomegranate extract to 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®as well as co-creator of CORE DE FORCE®. As a NASM-certified personal trainer with more than 20 years of experience, he specializes in efficient, straightforward workouts that deliver maximum results. His clear guidance, no-nonsense approach and strength training expertise have helped countless people transform their bodies and achieve their athletic potential. With 25 Minute Speed
How do I access the 25-minute express train?
The 25-minute express train is coming to the BODi Library on June 10thTh. Stream it for free with your BODi subscriptionor purchase it separately for just $119.95 to stream it – and even download it to the BODi app.
For more information, see FAQ 10572.
