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304 North Cardinal St.
Dorchester Center, MA 02124
If you’re trying to work out but aren’t seeing the results you want, or are short on time but still want to get strong, build endurance, and train regularly, Joel Freeman has the answer.
All aboard The 25 Minute Fast Train, your step-by-step 8-week bodybuilding plan to help you make real progress, no matter your starting point.
Joel trains you from his home gym, where his effective workouts and expert advice help you execute every move with perfect form and minimal equipment. No more wasting time, wondering what to do, or giving up out of frustration. It’s training that keeps you on track.
How does the 25-minute fast train work?
Joel produces 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 effectively build strength and endurance. No more guesswork. No time wasted.
All you need are light, medium and heavy dumbbells, as well as resistance loops. Joel leaves no muscle untouched while helping you sculpt a balanced physique while perfecting your form, without overtraining or injury.
No matter where you start from, you can finally make your goals a reality.
Next step: the results!
What makes the 25 minute fast train different?
This is Joel Freeman’s most effective program to date. You will train based on time, not based on a fixed number of repetitions. This allows you to listen to the sensation of movement and ensure you focus on form and quality.
As you progress, so do the workouts, challenging you with longer work intervals and shorter rest periods. It’s a program that adapts and grows with you.
Where other Joel programs like LIIFT4® or LIIFT PLUS™ Incorporate HIIT into many workouts, 25 Minute Speed Train combines strength training and metabolic conditioning to maximize results. (There is a cardio element, but no high-intensity intervals.)
Additionally, LIIFT4 and LIIFT MORE are repetition-based workouts that encourage heavy lifting. With the time-based intervals in 25 Minute Quick Train, 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 real progress, fast.
How are the training sessions going?
Joel created a comprehensive 8-week program featuring 48 unique workouts plus 2 alternating recovery sessions each week.
You will train 7 days a week: 5 strength, 1 basic cardio and 1 flexibility and mobility. Each 25-minute workout targets the upper, lower, core, or entire body, and you’ll hit every muscle group, including the smallest, at least twice per week.
The result? A total body transformation in less time, with a structure that is as durable 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 quads, glutes, hamstrings and calves.
Total body
Compound and complex movements help build strength, endurance and stability.
Basic Cardio
Work your abs, obliques, and lower back while burning a ton of calories.
Flexibility and mobility
Increases range of motion, flexibility and joint mobility while promoting active recovery.
Who is the 25-minute fast train for?
This program was designed for anyone who wants results but has no time to waste. It is an ideal solution for people who like a challenge, are looking for structure and want to train regularly without burning out.
As Joel says: “Time. There seems to be less of it these days, okay? I wanted to give everyone the opportunity to continue training effectively and achieve their health and fitness goals.”
Whether you’ve been bodybuilding for a while or are new to bodybuilding, this program meets you where you are. Joel’s approach is to build lean muscle mass, increase endurance and improve fitness.
How will 25 Minute Speed Train help me achieve my goals?
With Joel’s Targeted Volume Training method, you’ll challenge your muscles with 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 hits specific muscle groups in a proven sequence that helps avoid plateaus and keep your progress steady.
The program is structured to keep you consistent, with real-time coaching from Joel, new workouts almost every day, and a program that grows with you.
Whether your goal is to gain muscle mass, lose fat, or simply stay strong without spending hours at 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 25 Minute Speed Train?
To get the most out of your workout, it’s essential to fuel your body the right way.
For all-in-one daily nutrition with superfoods, Shakeology helps fill major nutritional gaps with protein, adaptogens, probiotics and fiber to support energy, digestion and lean muscle mass.*
A BODi subscription gives you access to 25 minutes Speed Train as well as two healthy eating plans:
Portion Correction is a structured approach to portion control that takes the guesswork out of mealtimes with a simple, color-coded container system. By controlling portions and balancing macronutrients to align with your strength and cardio training, you’ll build lean muscle, increase your endurance, and see fast, lasting results.
Mindset 2B simplifies nutrition with its 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 promotes muscle development, sustained energy and successful long-term fitness.
What supplements are recommended with 25 Minute Speed Train?
To help you complete 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 boost energy, improve concentration, and delay fatigue.*
After your workouts, drink Recover with 20g 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 hit BODi programs LIIFT MORE™, 10 Rounds™ and LIIFT4.®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, pragmatic workouts that deliver optimal results. His clear guidance, direct approach, and strength training expertise have helped countless people transform their bodies and unlock their athletic potential. With 25 Minute Speed Train, he offers his most effective and results-oriented program to date.
How do I get to the 25 minute fast train?
25 Minute Speed Train arrives in the BODi library on June 10th. Stream it for free with your BODi subscriptionor buy it separately for just $119.95 to stream – and even download it on the BODi app.
For more information, please visit FAQ 10572.
