All of these beginner BODi workout programs are available to stream with your BODi subscription. Whether you have a monthly subscription or an annual subscription, every program below is included.
5 Day Beginner Yoga
Type: Yoga, Low Impact
Time: 15-20 minutes/day for 5 days
Equipment: Mat, Heart Rate Monitor*, Pillow*, Yoga Block*
Trainer: Donna Scro Samori
5 Day Beginner Yoga is an approachable introduction to yoga that shows you how to incorporate yoga into your regular fitness routine.
Donna eases you into this beginner series with basic foundational poses, gentle stretches, and soothing breathwork, all in less than 20 minutes so anyone can get started and experience the physical and mental benefits that yoga offers.
The short practices will leave you feeling confident, invigorated, and in tune with your most important relationship: the one you have with yourself.
Beginner Pilates With Lisa Hubbard
Type: Pilates, Core, Low Impact, Slim & Sculpt, Weight Loss
Time: 30-40 minutes/day for 3 weeks
Equipment: Mat
Trainer: Lisa Hubbard
If you’ve always wanted to try Pilates but don’t know where to start, you’re in luck.
Beginner Pilates with Lisa Hubbard is a three-week mat Pilates program specially designed for Pilates newbies — you don’t even need any special equipment to get started.
Lisa’s routines are about 30 minutes and fuse Pilates and yoga to engage and align the muscles in your body. She’ll start you off with her signature yet simple floor moves with clear instructions to ensure proper form and alignment.
You’ll practice more advanced moves week by week as you increase strength, flexibility, and mobility, while lifting and toning your body in all the right places.
Start Losing With Jen Widerstrom
Type: Weight Loss, Cardio, Low Impact, Slim & Sculpt, Strength
Time: 15-35 minutes/day for 4 weeks
Equipment: Dumbbells
Trainer: Jen Widerstrom
Start Losing with Jen Widerstrom consists of eight easy-to-follow, beginner-focused workouts that are 30 minutes each. She’ll start you out with simple moves that she’ll explain step-by-step, so you’ll learn how to perform each exercise with perfect form and minimal risk of injury.
There are four low-impact cardio routines during which you’ll get your sweat on and torch calories, and four light-resistance routines that will help build and strengthen your muscles.
Each week you progress to the next level, and to round out the program, you’ll get three bonus workouts that Jen calls “Fast Finishers.”
XB Stretch
Type: Stretch, Recovery
Time: 5-15 minutes/day for 13 sessions
Equipment: (Recommended) Pillow, Towel, Sturdy Chair, Yoga Mat
Trainer: Andrea Rogers
XB Stretch with Andrea Rogers is a simple and effective way to feel good and move better every day. It’s a series of total-body stretches, while also offering some targeted stretching to address your specific needs or problem areas.
So whether you’re feeling tight in the hips from sitting in your chair all day, carrying stress in your neck and shoulders, or you just need a moment to breathe and reconnect to your body, you’ll find routines in XB Stretch that are right for you.
She provides all the practical and visual guidance you need, demonstrating every move in detail — right from her living room to yours.
All you need is a sturdy chair or other piece of furniture to lean on for support.
LET’S GET UP
Type: Dance cardio, bodyweight training
Time: 30-35 minutes/per day, 6 days a week for 30 days
Equipment: Dumbbells*
Trainer: Shaun T
LET’S GET UP! is 30 to 35 minutes of pure joy, 6 days a week, for 30 days.
The workouts consist of easy-to-follow cardio dance sequences, bodyweight resistance training, and even some INSANITY-based moves set to music.
If you have no dance experience, follow the modifier. And when you’re ready for the spotlight, add your own flair and go full-out with extra style and energy — you’ll always find someone in the cast who inspires you.
Make no mistake, the burn is real in this program. The dance moves will leave you dripping in sweat, and Shaun even adds two dumbbell resistance workouts per week to torch fat, raise your metabolism, and sculpt your entire body.
Clean Week
Type: Low-impact
Time: 30 minutes/day for 7 days
Equipment: Dumbbells or resistance band
Trainer: Megan Davies
Clean Week will introduce you to the basics of fitness and nutrition to help kick-start healthy habits. The workouts cover everything from cardio to strength to flexibility, and the easy-to-follow meal plan includes recipes and meal prep tips to make healthy, balanced eating easy.
This is perfect for someone who wants to start getting fit but isn’t sure where to start or what kind of exercise is right for them.
YOUv2
Type: Dance, cardio
Time: 30 minutes/day for 4 weeks
Equipment: None
Trainer: Leandro Carvalho
Want to build healthier habits but don’t know where to start? YOUv2 is great for people who are looking to be more active but are beginners to fitness.
For four weeks, five days a week, Leandro will lead you through cardio-dance routines set to your favorite hits from the ’80s and ’90s.
And the nutrition plan is just as easy to follow. It’s not a strict diet, but instead, it encourages small changes to gradually help you eat healthier.
Country Heat
Type: Dance, cardio
Time: 30 minutes/day for 30 days
Equipment: None
Trainer: Autumn Calabrese
With simple, low-impact moves, Autumn Calabrese leads you through a fun dance routine to help you burn calories and work up a sweat.
Country Heat includes six different dance workouts set to classic country songs that you’ll do six days a week. Each workout has a “breakdown” video, where Autumn walks you through each move slowly to help you pick up the steps quickly.
3 Week Yoga Retreat
Type: Yoga
Time: 10-30 minutes/day for 21 days
Equipment: Yoga mat
Trainers: Vytas Baskauskas, Elise Joan, Ted McDonald, and Faith Hunter
If you’re new to yoga or just want to hone your skills, 3 Week Yoga Retreat will guide you through three weeks of basic yoga classes to help you gain a solid foundation — literally.
You’ll do a new class for 21 straight days, with the goal of improving your flexibility, increasing your balance, and relieving stress.
There’s also a Beginner Basics section that breaks down core yoga techniques, like breathing, balance, and the proper way to do basic moves like downward dog and child’s pose.
For Beginners Only Super Block
Type: Low Impact, Cardio, Slim & Sculpt, Weight Loss, Core
Time: 30 minutes/for 15 workouts
Equipment: Dumbbells, Resistance Loops, Mat*
Trainer: Lacee Green
If you need to learn exercise fundamentals and want to fast-track your progress, For Beginners Only Super Block is for you!
Super Trainer Lacee Green walks you through the basics with precision and patience but always keeps it fun and positive as she guides your cardio, strength, core, and mobility workouts.
Feel empowered with moves you can master, supported by a trainer who shows you anything is possible. By the end, you’ll be ready for another round or excited to take on a different program.
Beginner-Intermediate Programs
#mbf Muscle Burns Fat
Type: Strength training, cardio
Time: 25-35 minutes/day for 3 weeks
Equipment: Dumbbells, BOD Rope
Trainer: Megan Davies
Muscle Burns Fat, or #mbf, harnesses the fat-burning power of resistance training to help you get a seriously toned physique. This three-week strength-training and cardio program is a simple, effective way to get a lean, strong body.
Megan Davies created two versions of this program to be completed back to back, so crush #mbf and then start #mbfa Muscle Burns Fat Advanced to throttle up the intensity and results.
4 Weeks for Every Body
Type: Low impact, strength
Time: 30 minutes/per day, 4 days a week for 4 weeks
Equipment: Dumbbells, Core Ball
Trainer: Autumn Calabrese
4 Weeks for Every Body is the fitness companion to Autumn’s 4 Week Gut Protocol — a low-impact program that makes consistency and results achievable for every body.
The focus is on eccentric (lengthening) exercise that leverages the benefits of time under tension to maximize results. Every minute is designed to complement the results you can achieve with The 4 Week Gut Protocol.
4 Weeks for Every Body is for anyone who’s looking for a manageable way to get results — a simple, incredibly effective fitness program that’s easy on the joints.
The 16 workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength, mobility, and vitality.
Barre Blend
Type: Low-impact/cardio/slim and tone
Time: 30-40 minutes/day for 8 weeks
Equipment: Dumbbells, Resistance Loops
Trainer: Elise Joan
Barre Blend is a low-impact, total-body workout program from barre expert, professional dancer, and 3 Week Yoga Retreat co-creator Elise Joan.
Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.
The full-body workouts include high-rep, small-range movements and isometric holds, as well as compound exercises, targeted core work, and dynamic stretches.
For the best results possible, Elise adds cardio interval training to each workout to keep your heart rate up and help you burn maximum calories and fat.
21 Day Fix
Type: Cardio
Time: 10-30 minutes/day for 21 days
Equipment: Dumbbells or resistance band and exercise mat
Trainer: Autumn Calabrese
21 Day Fix is Autumn Calabrese’s hit program designed to jumpstart your fitness. It includes 13 workouts where you’ll work out seven days a week for 3 weeks, doing everything from cardio to strength training to yoga.
21 Day Fix provides beginners with an introduction to different kinds of exercise and those at more intermediate fitness levels with new challenges.
Most beginners start this program by following the modifier in the videos, then progress to doing the full moves as they become more familiar.
PiYo
Type: Low impact
Time: 13-45 minutes/day for 60 days
Equipment: Yoga Mat
Trainer: Chalene Johnson
Great for both beginners and those with a solid fitness base, PiYo combines the best of yoga and Pilates in a single program, with some extra cardio and strengthening exercises thrown into the mix.
The workouts are set to a fast pace so your heart rate stays elevated, helping you burn fat while you sculpt your muscles — no jumping or weights required.
Brazil Butt Lift
Type: Cardio
Time: 10-50 minutes/day for 60 days
Equipment: Exercise Band
Trainer: Leandro Carvalho
Focused on reshaping your booty without bulking up your thighs, Brazil Butt Lift will help lift, firm, and round your butt with strategic, targeted sculpting routines.
And this isn’t just a program for women — strengthening your hips and glutes can improve the way you move which can reduce the chance of injury, and that’s something from which everyone can benefit.
XB Pilates
Type: Pilates, Barre, Low Impact, Slim & Sculpt, Weight Loss
Time: 30 minutes/day for 21 days
Equipment: Recommended: Dumbbells, Resistance Bands, Sliders, Mats
Trainer: Andrea Rogers
Led by Super Trainer Andrea Rogers, XB Pilates combines a traditional mat Pilates practice with dynamic dance and cardio elements so you can build strength while burning fat.
Each workout is 30 minutes or less and includes cardio, targeted abs and booty exercises, and total-body strength and mobility work. It’s a fusion of everything you need to develop a tight, lean body.
For the duration of the entire workout, Andrea keeps things moving — her routines are rhythmic and her nonstop energy is infectious.
7 Day Jumpstart
Type: Cycling, Cardio, Low Impact, Bootcamp
Time: 20-60 minutes/day for 7 days
Equipment: Bike, Heart Rate Monitor, Dumbbells, Foam Roller, Mat*
Trainer: Justin Flexen, Miriam Alicea, Davanna Law, Dyan Tsiumis, Christina Lagrega, Shaun Tubbs, Jesse Barton
Whether you’re a new bike owner or getting back in the groove after a hiatus, you’ll love 7 Day Jumpstart, featuring seven different trainers and class types.
Each workout is unique and features a different trainer who will motivate you with a unique focus and workout style, teaching you how to use your bike for cardio, strength, and recovery.
You’ll learn about heart rate zones and their benefits while exploring different ride types, from rhythm rides to climbs, while also incorporating strength and recovery work off the bike for a balanced total body experience.
Xtend Barre
Type: Barre, cardio, low impact
Time: 30 minutes/day for 30 days
Equipment: Sturdy Chair or Ballet Barre, Resistance Loops*, Dumbbells*, Mat*
Trainer: Andrea Rogers
Xtend Barre is a 30-minute-a-day mix of cardio, Pilates, and ballet fundamentals that you can do at home — no barre or barre experience required!
Traditional barre workouts focus on small, isometric movements, but Andrea Rogers kicks up the intensity by including dynamic cardio and full range of motion movements. You’ll feel the burn and you might even shake a little — a totally normal sign that your body is working.
If you’re looking for a quicker version, Xtend Barre Express features eight 15-minute workouts all with a different focus to burn fat, sculpt your abs and legs, lift your booty and transform your entire body faster than you ever thought possible.
Yoga52
Type: Yoga, Recovery, Mobility & Flexibility
Time: 30-60 minutes/day for 30 days
Equipment: Yoga Mat, Yoga Block*
Trainer: Odette Hughes, Brent Laffoon, Micki Duran, David Regelin, and Marie Grujicic
This comprehensive program meets you at your skill level, whether you’re a seasoned yogi or a brand new practitioner. Separated into three difficulty levels, Yoga52 lets you take a deep dive into yoga in your own home and on your schedule.
Our team of instructors first designed each class with easy-to-follow verbal cues for the at-home yogi — and then took it one step further by testing the prompts on everyday people who don’t normally practice yoga.
The result? Nobody felt lost, and everybody felt confident on the mat.
Just roll out your mat and start transforming your body and mind the way only yoga can, as you practice alongside some of the world’s leading yoga instructors.
XB Sweat + Sculpt
Type: Cardio, Dance, Slim & Sculpt, Weight Loss
Time: 30 minutes/day for 3 weeks
Equipment: Recommended – Ankle Weights, Resistance Loops
Trainer: Andrea Rogers
Bring joy to your fitness with fresh cardio-dance moves and powerful sculpting sequences. Created by Andrea Rogers, XB Sweat + Sculpt is perfect for you if you’re looking to explore new movements and express yourself while working out.
Andrea’s Sweat workouts alternate between intervals of follow-along cardio-dance and sculpting sequences to help torch calories and carve lean muscle.
Her Sculpt workouts dial back the speed, focusing on slower, more controlled movements to help you strengthen and tone from head to toe.
The choreography is easy to follow and each workout is just 30 minutes, so you can jump right in whether you love to dance, you’re just getting started, or you simply want to sculpt and define your entire body while building strength.
Strong + Solid With Lita Lewis
Type: Strength, Muscle Building, Cardio, Weight Loss, HIIT
Time: 30-45 minutes/day for 4 weeks
Equipment: Dumbbells, light and moderate
Trainer: Lita Lewis
Lita believes fitness is not about being skinny or how you look, and she’s worked tirelessly to break and transform outdated views on fitness. Strong + Solid was created to empower women (and men) of all shapes and sizes to embrace their bodies AND their curves to be strong inside and out.
Lita’s four-week program includes 10 workouts that combine resistance, cardio, and HIIT training to help build strong legs, a sculpted booty, and a tight core. The workouts are challenging, so expect to work hard and get sweaty, but every day is different so you’ll never get bored.
