If you’re trying to work out but not seeing the results you want, or you’re short on time but still want to get strong, build endurance, and train consistently, Joel Freeman has the answer. All aboard the 25 Minute Speed Train—your 8-week, step-by-step strength plan to help you make real progress, no matter your starting point. Joel trains you from his home gym, where his efficient workouts and expert cues help you execute every move with perfect form and minimal equipment. No more wasting time, wondering what to do, or giving up in frustration. This is training that keeps you on the right track.
Using Targeted Volume Training, Joel delivers full-body results in just 25 minutes a day, 7 days a week. His step-by-step protocol combines time under tension, tempo-based intervals, and progressive overload to build strength and endurance efficiently. No more guesswork. No wasted time.
All you need are light, medium, and heavy dumbbells, plus resistance loops. Joel leaves no muscle untouched while helping you sculpt a balanced physique as you perfect your form—without overtraining or injury.
No matter where you’re starting from, you can finally make your goals a reality.
Next stop: results!
What makes 25 Minute Speed Train different?
With Targeted Volume Training you’ll train for time, not fixed rep counts. This lets you go at your own pace while keeping proper form. As you progress, the workouts do too—challenging you with longer work intervals, increased time under tension, and more compound movements.
This full-body approach helps prevent muscle imbalances, supports sustainable strength gains, and gives you a challenge you can repeat and level up every time. After your first 8 weeks, run through it again and watch yourself crush more reps with heavier weights!
What are the workouts like?
Joel created a comprehensive 8-week schedule that includes 48 unique workouts plus 2 recovery sessions that alternate every week. You’ll train 7 days a week: 5 strength, 1 core cardio, and 1 flexibility and mobility. Each 25-minute workout targets upper, lower, core, or full body, and you’ll hit every muscle group—including the smaller ones—at least twice per week. The result? A total-body transformation in less time, with a structure that’s 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.
Total Body
Compound and complex movements help build strength, stamina, and stability.
Core Cardio
Work your abs, obliques, and lower back while burning a ton of calories.
Flexibility & Mobility
Increase joint range of motion, flexibility, and mobility while promoting active recovery.
Who is Joel Freeman?
Joel is the creator of hit BODi programs LIIFT MORE™, 10 Rounds™, and LIIFT4®, as well as co-creator of CORE DE FORCE®. As an NASM certified personal trainer with more than 20 years of experience, he specializes in efficient, no-nonsense workouts that deliver maximum results. His clear cueing, straightforward approach, and expertise in strength training have helped countless people transform their bodies and unlock their athletic potential. With 25 Minute Speed Train, he’s offering his most time-efficient, results-driven program yet.
When is 25 Minute Speed Train available?
25 Minute Speed Train will drop into the BODi library on June 10. Stream it free with your BODi Subscription, or purchase separately for just $119.95 to stream it — and even download it onto the BODi app.
For more information, please visit FAQ 10572.
