{"id":8277,"date":"2024-07-15T15:55:44","date_gmt":"2024-07-15T21:55:44","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8277"},"modified":"2024-10-18T12:31:47","modified_gmt":"2024-10-18T18:31:47","slug":"the-best-bodi-program-for-you","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/07\/15\/the-best-bodi-program-for-you\/","title":{"rendered":"The Best BODi Program for You"},"content":{"rendered":"<p>The best BODi program for you is the one that you will look forward to doing and completing and maybe even completing again and again. Or you may want to do workouts from different programs or try them all with your <a href=\"https:\/\/bchbody.life\/3mkWK6g\" target=\"_blank\" rel=\"noopener\">BODi subscription<\/a>. With the categorized list below, we are here to help you make your choice.<\/p>\n<p style=\"text-align: center;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-8281\" src=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2024\/07\/best-bodi-workout-program-1.jpg\" alt=\"The Best BODi Workout Program for You\" width=\"1232\" height=\"630\" srcset=\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2024\/07\/best-bodi-workout-program-1.jpg 1232w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2024\/07\/best-bodi-workout-program-1-300x153.jpg 300w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2024\/07\/best-bodi-workout-program-1-1024x524.jpg 1024w, https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2024\/07\/best-bodi-workout-program-1-768x393.jpg 768w\" sizes=\"auto, (max-width: 1232px) 100vw, 1232px\" \/><\/p>\n<h2>How to Choose the Best BODi Program for You<\/h2>\n<p><strong><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-workout?referringrepid=1393#beginner\">Beginner<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-workout?referringrepid=1393#beginner-intermediate\">Beginner-Intermediate<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-workout?referringrepid=1393#intermediate\">Intermediate<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-workout?referringrepid=1393#intermediate-advanced\">Intermediate-Advanced<\/a>\u00a0|\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-workout?referringrepid=1393#advanced\">Advanced<\/a><\/strong><\/p>\n<p>Whether you\u2019ve been doing\u00a0<a href=\"https:\/\/www.teambeachbody.com\/bod-offer?ICID=BLOG_BOD&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">BODi<\/a>\u00a0workouts for years or you\u2019re just starting, some guidance can be helpful when picking a BODi workout program.<\/p>\n<div class=\"shakeology_ad clearfix\">\n<p class=\"shakeology_ad__title\">In a hurry? Use our\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/fitness-quiz?ICID=BLOG_PREV_QUIZ&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener noreferrer\">fitness quiz<\/a>\u00a0to find the best workout for you and start it right now with\u00a0<a href=\"https:\/\/bodipreviews.com\/?ICID=BLOG_ARTICLES_BODI_PREVIEWS\" target=\"_blank\" rel=\"noopener noreferrer\">free sample workouts on BODi Previews<\/a>!<\/p>\n<\/div>\n<p>There are a few factors that go into choosing the right program to help you reach your goals:<\/p>\n<ul>\n<li>What\u2019s your current fitness level?<\/li>\n<li>What kind of exercise do you like best?<\/li>\n<li>How much time do you have to work out each day?<\/li>\n<li>Do you have a favorite trainer?<\/li>\n<\/ul>\n<p>To help you pick the best\u00a0program for\u00a0<em>you<\/em>, we break down these details and more for the most popular workout programs on BODi. And since we\u2019re always adding new programs, check back for updates on new workouts you can try!<\/p>\n<p><em>*Optional equipment<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170287699\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/69850251_BLOG-Beachbody-program-level-banners1.jpg\" alt=\"Beachbody Workout Program - Beginner\" width=\"600\" height=\"50\" \/><\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/5-day-beginner-yoga\/start-here?locale=en_US&amp;referralprogramid=5DBY&amp;referringrepid=1393&amp;trainername=DonnaScro%20Samori\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169853\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12100645\/5DYO_logo_RGB_021422.png\" alt=\"5 Day Beginner Yoga Logo | Bodi Workout\" width=\"250\" height=\"119\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/5-day-beginner-yoga\/start-here?locale=en_US&amp;referralprogramid=5DBY&amp;referringrepid=1393&amp;trainername=DonnaScro%20Samori\" target=\"_blank\" rel=\"noopener\">5 Day Beginner Yoga<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Yoga, Low Impact<br \/>\n<b>Time:<\/b>\u00a015-20 minutes\/day for 5 days<br \/>\n<b>Equipment:<\/b>\u00a0Mat, Heart Rate Monitor*, Pillow*, Yoga Block*<br \/>\n<b>Trainer:<\/b>\u00a0Donna Scro Samori<\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/5-day-beginner-yoga?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">5 Day Beginner Yoga<\/a>\u00a0is an approachable introduction to yoga that shows you how to incorporate\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-yoga-affects-the-brain?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">yoga<\/a>\u00a0into your regular fitness routine.<\/p>\n<p>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\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-yoga?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">physical and mental benefits<\/a>\u00a0that yoga offers.<\/p>\n<p>The short practices will leave you feeling confident, invigorated, and in tune with your most important relationship: the one you have with yourself.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/beginner-pilates-with-lisa-hubbard\/start-here?locale=en_US&amp;referralprogramid=PBLH&amp;referringrepid=1393&amp;trainername=LisaHubbard\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169857\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12102933\/OPF_LHUB_logo_horiz_K.png\" alt=\"Beginner Pilates with Lisa Hubbard | BODi Workout\" width=\"339\" height=\"95\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/beginner-pilates-with-lisa-hubbard\/start-here?locale=en_US&amp;referralprogramid=PBLH&amp;referringrepid=1393&amp;trainername=LisaHubbard\" target=\"_blank\" rel=\"noopener\">Beginner Pilates With Lisa Hubbard<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Pilates, Core, Low Impact, Slim &amp; Sculpt, Weight Loss<br \/>\n<b>Time:<\/b>\u00a030-40 minutes\/day for 3 weeks<br \/>\n<b>Equipment:<\/b>\u00a0Mat<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lisa-hubbard?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Lisa Hubbard<\/a><\/span><\/p>\n<p>If you\u2019ve always wanted to try\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-pilates?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Pilates<\/a>\u00a0but don\u2019t know where to start, you\u2019re in luck.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beginner-pilates-lisa-hubbard?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Beginner Pilates with Lisa Hubbard<\/a>\u00a0is a three-week mat Pilates program specially designed for Pilates newbies \u2014 you don\u2019t even need any\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/reformer-pilates?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">special equipment<\/a>\u00a0to get started.<\/p>\n<p>Lisa\u2019s routines are about 30 minutes and fuse Pilates and yoga to engage and align the muscles in your body. She\u2019ll start you off with her signature yet simple floor moves with clear instructions to ensure proper form and alignment.<\/p>\n<p>You\u2019ll 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.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/sound-meditation-scarlett-de-la-torre?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169858\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12103704\/SNDM_Logo_Grey-with-Gradient_080620.png\" alt=\"Sound Meditation Logo | BODi Workout\" width=\"402\" height=\"86\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/sound-meditation\/start-here?locale=en_US&amp;referralprogramid=SM&amp;referringrepid=1393&amp;trainername=Scarlettde%20la%20Torre\" target=\"_blank\" rel=\"noopener\">Sound Meditation<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Meditation<br \/>\n<b>Time:<\/b>\u00a05-60 minutes\/day for 33 meditations<br \/>\n<b>Equipment:<\/b>\u00a0None<br \/>\n<b>Trainer:\u00a0<\/b><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/scarlett-de-la-torre-sound-meditation?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Scarlett de la Torre<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/sound-meditation-scarlett-de-la-torre?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Sound Meditation<\/a>\u00a0is a centuries-old healing tradition that uses sound to help calm your body and mind and promote an overall sense of well-being.<\/p>\n<p>Created and led by international sound meditation facilitator and musician\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/scarlett-de-la-torre-sound-meditation?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Scarlett de la Torre<\/a>, Sound Meditation will help you feel more relaxed and peaceful \u2014 no matter what\u2019s going on in your life.<\/p>\n<p>During each session, you\u2019ll simply sit or lie down and focus on the sounds of the instruments, like singing bowls, harps, chimes, the didgeridoo, and more. Their soothing tones create a \u201csound bath,\u201d where vibrations and frequencies help you feel at ease, rejuvenated, and content.<\/p>\n<p>Perfect for meditation newbies!<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/start-losing-with-jen-widerstrom\/start-here?locale=en_US&amp;referralprogramid=SLJW&amp;referringrepid=1393&amp;trainername=JenWiderstrom\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169859\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12104723\/OPF_JWID_logo_K.png\" alt=\"Start Losing with Jen Widerstrom Logo | BODi Workout\" width=\"359\" height=\"94\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/start-losing-with-jen-widerstrom\/start-here?locale=en_US&amp;referralprogramid=SLJW&amp;referringrepid=1393&amp;trainername=JenWiderstrom\" target=\"_blank\" rel=\"noopener\">Start Losing With Jen Widerstrom<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Weight Loss, Cardio, Low Impact, Slim &amp; Sculpt, Strength<br \/>\n<b>Time:<\/b>\u00a015-35 minutes\/day for 4 weeks<br \/>\n<b>Equipment:<\/b>\u00a0Dumbbells<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jen-widerstrom-beginner-tips?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Jen Widerstrom<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/start-losing-jen-widerstrom?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Start Losing with Jen Widerstrom<\/a>\u00a0consists of eight easy-to-follow, beginner-focused workouts that are 30 minutes each. She\u2019ll start you out with simple moves that she\u2019ll explain step-by-step, so you\u2019ll learn how to perform each exercise with perfect form and minimal risk of injury.<\/p>\n<p>There are four\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/low-impact-cardio-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">low-impact cardio<\/a>\u00a0routines during which you\u2019ll get your sweat on and torch calories, and four light-resistance routines that will help build and strengthen your muscles.<\/p>\n<p>Each week you progress to the next level, and to round out the program, you\u2019ll get three bonus workouts that Jen calls \u201cFast Finishers.\u201d<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-stretch\/start-here?locale=en_US&amp;referralprogramid=XBS&amp;referringrepid=1393&amp;trainername=AndreaRogers\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169860\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12105421\/XTST_Logo_horiz-092220.png\" alt=\"XB Stretch Logo | BODi Workout\" width=\"358\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-stretch\/start-here?locale=en_US&amp;referralprogramid=XBS&amp;referringrepid=1393&amp;trainername=AndreaRogers\" target=\"_blank\" rel=\"noopener\">XB Stretch<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Stretch, Recovery<br \/>\n<b>Time:<\/b>\u00a05-15 minutes\/day for 13 sessions<br \/>\n<b>Equipment:<\/b>\u00a0(Recommended) Pillow, Towel, Sturdy Chair, Yoga Mat<br \/>\n<b>Trainer:\u00a0<\/b><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Andrea Rogers<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/xb-stretch-andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">XB Stretch with Andrea Rogers<\/a>\u00a0is a simple and effective way to feel good and move better every day.\u00a0It\u2019s a series of total-body stretches, while also offering some targeted stretching to address your specific needs or problem areas.<\/p>\n<p>So whether you\u2019re feeling tight in the hips from sitting in your chair all day, carrying stress in your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/9-yoga-poses-to-help-relieve-neck-and-shoulder-pain?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">neck and shoulders<\/a>, or you just need a moment to breathe and reconnect to your body, you\u2019ll find routines in XB Stretch that are right for you.<\/p>\n<p>She provides all the practical and visual guidance you need, demonstrating every move in detail \u2014 right from her living room to yours.<\/p>\n<p>All you need is a sturdy chair or other piece of furniture to lean on for support.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/lets-get-up\/start-here?locale=en_US&amp;referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169985\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14141115\/LETS_GET-UP_Logo_K_110520.png\" alt=\"\" width=\"192\" height=\"207\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/lets-get-up\/start-here?locale=en_US&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">LET\u2019S GET UP<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Dance cardio, bodyweight training<br \/>\n<b>Time:<\/b>\u00a030-35 minutes\/per day, 6 days a week for 30 days<br \/>\n<b>Equipment:<\/b>\u00a0Dumbbells*<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lets-get-up-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">LET\u2019S GET UP!<\/a>\u00a0is 30 to 35 minutes of pure joy, 6 days a week, for 30 days.<\/p>\n<p>The workouts consist of easy-to-follow cardio dance sequences, bodyweight resistance training, and even some INSANITY-based moves set to music.<\/p>\n<p>If you have no dance experience, follow the modifier. And when you\u2019re ready for the spotlight, add your own flair and go full-out with extra style and energy \u2014 you\u2019ll always find someone in the cast who inspires you.<\/p>\n<p>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\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/boost-metabolism?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">metabolism<\/a>, and sculpt your entire body.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/clean-week\/start-here?locale=en_US&amp;referralprogramid=CW&amp;referringrepid=1393&amp;trainername=MeganDavies\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169862\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12111133\/clean-week-logo.png\" alt=\"Clean Week Logo | BODi Workout\" width=\"242\" height=\"100\" \/><\/a><\/p>\n<h2 class=\"p1\"><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/clean-week\/start-here?locale=en_US&amp;referralprogramid=CW&amp;referringrepid=1393&amp;trainername=MeganDavies\" target=\"_blank\" rel=\"noopener\">Clean Week<\/a><\/h2>\n<p class=\"p1\"><span class=\"s1\"><b>Type:<\/b>\u00a0Low-impact<br \/>\n<b>Time:<\/b>\u00a030 minutes\/day for 7 days<br \/>\n<b>Equipment:<\/b>\u00a0Dumbbells or resistance band<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/megan-davies-profile?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Megan Davies<\/a><\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/clean-week-megan-davies?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Clean Week<\/a>\u00a0will introduce you to the basics of fitness and nutrition to help kick-start healthy habits. The workouts cover everything from\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-often-should-you-do-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength<\/a>\u00a0to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mobility-range-of-motion-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">flexibility<\/a>, and the easy-to-follow meal plan includes recipes and meal prep tips to make healthy, balanced eating easy.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">This is perfect for someone who wants to start getting fit but isn\u2019t sure where to start or what kind of exercise is right for them.<\/span><\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/youv2\/start-here?locale=en_US&amp;referralprogramid=YV2&amp;referringrepid=1393&amp;trainername=LeandroCarvalho\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169863\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12111550\/youv2-logo.png\" alt=\"You v2 Logo | BODi Workout\" width=\"288\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/youv2\/start-here?locale=en_US&amp;referralprogramid=YV2&amp;referringrepid=1393&amp;trainername=LeandroCarvalho\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">YOUv2<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Dance, cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030 minutes\/day for 4 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/trainers\/leandro-carvalho?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Leandro Carvalho<\/a><\/p>\n<p>Want to build healthier habits but don\u2019t know where to start?\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/youv2?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">YOUv2<\/a>\u00a0is great for people who are looking to be more active but are\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jen-widerstrom-beginner-tips?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">beginners to fitness<\/a>.<\/p>\n<p>For four weeks, five days a week, Leandro will lead you through cardio-dance routines set to your favorite hits from the \u201980s and \u201990s.<\/p>\n<p>And the nutrition plan is just as easy to follow. It\u2019s not a strict diet, but instead, it encourages small changes to gradually help you eat healthier.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/country-heat\/start-here?locale=en_US&amp;referralprogramid=CH&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169864\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12112135\/Country-heat-logo.png\" alt=\"Country Heat Logo | BODi Workout\" width=\"152\" height=\"140\" \/><\/a><\/p>\n<h2><b data-redactor-tag=\"b\"><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/country-heat\/start-here?locale=en_US&amp;referralprogramid=CH&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\" target=\"_blank\" rel=\"noopener\">Country Heat<\/a><\/b><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:\u00a0<\/strong>Dance, cardio<strong data-redactor-tag=\"strong\"><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 30 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p>With simple,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/low-impact-workout?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">low-impact moves<\/a>, Autumn Calabrese leads you through a fun dance routine to help you burn calories and work up a sweat.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/country-heat-autumn-calabrese?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Country Heat<\/a>\u00a0includes six different dance workouts set to classic country songs that you\u2019ll do six days a week. Each workout has a \u201cbreakdown\u201d video, where Autumn walks you through each move slowly to help you pick up the steps quickly.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/3-week-yoga-retreat\/start-here?locale=en_US&amp;referralprogramid=3YR&amp;referringrepid=1393&amp;trainername=VytasBaskauskas%20-%20EliseJoan%20-%20TedMcDonald%20-%20FaithHunter\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169865\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12112519\/3-week-yoga-retreat-logo.png\" alt=\"3 Week Yoga Retreat | BODi Workout\" width=\"180\" height=\"149\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/3-week-yoga-retreat\/start-here?locale=en_US&amp;referralprogramid=3YR&amp;referringrepid=1393&amp;trainername=VytasBaskauskas%20-%20EliseJoan%20-%20TedMcDonald%20-%20FaithHunter\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">3 Week Yoga Retreat<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Yoga<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a010-30 minutes\/day for 21 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Yoga mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?p=65609&amp;post_type=guest-author&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Vytas Baskauskas<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?p=67385&amp;post_type=guest-author&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Elise Joan<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?p=67115&amp;post_type=guest-author&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Ted McDonald<\/a>, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?p=64439&amp;post_type=guest-author&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Faith Hunter<\/a><\/p>\n<p>If you\u2019re new to yoga or just want to hone your skills,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/3-week-yoga-retreat?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">3 Week Yoga Retreat<\/a>\u00a0will guide you through three weeks of basic yoga classes to help you gain a solid foundation \u2014 literally.<\/p>\n<p>You\u2019ll do a new class for 21 straight days, with the goal of improving your flexibility, increasing your balance, and relieving stress.<\/p>\n<p>There\u2019s also a Beginner Basics section that breaks down core yoga techniques, like breathing, balance, and the proper way to do basic moves like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-do-downward-dog?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">downward dog<\/a>\u00a0and child\u2019s pose.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blocks\/for-beginners-only?locale=en_US&amp;referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169866\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12114612\/FBO_Logo_Super-Block_K.png\" alt=\"For Beginners Only Super Block | BODi Workout\" width=\"250\" height=\"142\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/blocks\/for-beginners-only?locale=en_US&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">For Beginners Only Super Block<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Low Impact, Cardio, Slim &amp; Sculpt, Weight Loss, Core<strong><br \/>\nTime:<\/strong>\u00a030 minutes\/for 15 workouts<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells, Resistance Loops, Mat*<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lacee-green-beachbody?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Lacee Green<\/a><\/p>\n<p>If you need to learn exercise fundamentals and want to fast-track your progress,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blocks\/for-beginners-only?locale=en_US&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">For Beginners Only Super Block<\/a>\u00a0is for you!<\/p>\n<p>Super Trainer Lacee Green walks you through the basics with precision and patience but always keeps it fun and positive as she guides your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/core-exercises-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">core<\/a>, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mobility-range-of-motion-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">mobility<\/a>\u00a0workouts.<\/p>\n<p>Feel empowered with moves you can master, supported by a trainer who shows you anything is possible. By the end, you\u2019ll be ready for another round or excited to take on a different program.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/a-little-obsessed\/start-here?locale=en_US&amp;referralprogramid=ALO&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169867\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12120432\/ALO_Logo_K.png\" alt=\"A Little Obsessed Logo | BODi Workout\" width=\"218\" height=\"146\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/a-little-obsessed\/start-here?locale=en_US&amp;referralprogramid=ALO&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\" target=\"_blank\" rel=\"noopener\">A Little Obsessed<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Slim &amp; Sculpt, Cardio<strong><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 80 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Resistance Loops, Strength Slides, Dumbbells, Core Comfort Mat*<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/a-little-obsessed-autumn-calabrese?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">A Little Obsessed<\/a>\u00a0is a five-day program that will prepare you for Autumn Calabrese\u2019s workout program\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">80 Day Obsession<\/a>\u00a0that targets the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/abs-and-butt-workout?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">abs and the glutes<\/a>. Think of it as a crash course to prepare you for what\u2019s to come.<\/p>\n<p>While 80 Day Obsession will require the kind of obsessive time each day to really sculpt and built that backside and flatten and tone those abs, each A Little Obsessed workout is less extreme and under 30 minutes to let you learn the moves and prepare you for the more challenging 45- to 60-minute workouts in the full program.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-2\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170287700\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/69850251_BLOG-Beachbody-program-level-banners2.jpg\" alt=\"Beachbody Workout Program - Beginner Intermediate\" width=\"600\" height=\"50\" \/><\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169870\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12125155\/MBF_Logo_021920_RGB-282-802.png\" alt=\"Muscle Burns Fat Logo | BODi Workout\" width=\"219\" height=\"100\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbf\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">#mbf Muscle Burns Fat<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Strength training, cardio<strong><br \/>\nTime:<\/strong>\u00a025-35 minutes\/day for 3 weeks<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells, BOD Rope<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/megan-davies-profile?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Megan Davies<\/a><\/p>\n<p>Muscle Burns Fat, or #mbf, harnesses the fat-burning power of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance training<\/a>\u00a0to help you get a seriously toned physique. This three-week\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-program?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength-training<\/a>\u00a0and cardio program is a simple, effective way to get a lean, strong body.<\/p>\n<p>Megan Davies created two versions of this program to be completed back to back, so crush #mbf and then start\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbfa\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">#mbfa Muscle Burns Fat Advanced<\/a>\u00a0to throttle up the intensity and results.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/4-weeks-for-every-body\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169854\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12101239\/4EB_Logo_White-Bkgrnd_RGB_110521.png\" alt=\"4 Weeks for Everybody Logo | BODi Workout\" width=\"223\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/4-weeks-for-every-body\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">4 Weeks for Every Body<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Low impact, strength<br \/>\n<b>Time:<\/b>\u00a030 minutes\/per day, 4 days a week for 4 weeks<br \/>\n<b>Equipment:<\/b>\u00a0Dumbbells, Core Ball<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-4-week-gut-protocol-4-weeks-for-every-body?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">4 Weeks for Every Body<\/a>\u00a0is the fitness companion to Autumn\u2019s 4 Week Gut Protocol \u2014 a low-impact program that makes consistency and results achievable for every body.<\/p>\n<p>The focus is on eccentric (lengthening) exercise that leverages the benefits of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/time-under-tension?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">time under tension<\/a>\u00a0to maximize results. Every minute is designed to complement the results you can achieve with The 4 Week Gut Protocol.<\/p>\n<p>4 Weeks for Every Body is for anyone who\u2019s looking for a manageable way to get results \u2014 a simple, incredibly effective fitness program that\u2019s easy on the joints.<\/p>\n<p>The 16 workouts make it easy to maintain consistency with no-frills, no-impact exercises that help your overall strength,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mobility-range-of-motion-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">mobility<\/a>, and vitality.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/barre-blend\/overview?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169871\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12130637\/BarreBlend_K_060223.png\" alt=\"Barre Blend Logo | BODi Workout\" width=\"216\" height=\"96\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/barre-blend\/overview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Barre Blend<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Low-impact\/cardio\/slim and tone<strong><br \/>\nTime:<\/strong>\u00a030-40 minutes\/day for 8 weeks<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells, Resistance Loops<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/barre-blend-elise-joan?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Elise Joan<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/barre-blend-premiere?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Barre Blend<\/a>\u00a0is a low-impact, total-body workout program from barre expert, professional dancer, and\u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/3-week-yoga-retreat-base-kit-YGRBase?ICID=BLOG_3W_YGR&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">3 Week Yoga Retreat<\/a>\u00a0co-creator Elise Joan.<\/p>\n<p>Elise has created the perfect fusion of ballet barre, Pilates, and cardio\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/interval-training-best-way-see-quick-results?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">interval training<\/a>, designed to help you burn fat and create a lean, toned physique.<\/p>\n<p>The full-body workouts include high-rep, small-range movements and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/isometric-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">isometric holds<\/a>, as well as\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-compound-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">compound exercises<\/a>, targeted core work, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dynamic-vs-static-stretching-warm-up-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">dynamic stretches<\/a>.<\/p>\n<p>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.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169873\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12132608\/21DayFix_4C_M.png\" alt=\"21 day fix logo | BODi Workout\" width=\"158\" height=\"126\" \/><\/p>\n<h2><b data-redactor-tag=\"b\"><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/21-day-fix?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">21 Day Fix<\/a><\/b><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a010-30 minutes\/day for 21 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or resistance band and exercise mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">21 Day Fix<\/a>\u00a0is Autumn Calabrese\u2019s hit program designed to jumpstart your fitness. It includes 13 workouts where you\u2019ll work out seven days a week for 3 weeks, doing everything from\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cardiorespiratory-endurance-definition?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>\u00a0to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-often-should-you-do-yoga?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">yoga<\/a>.<\/p>\n<p>21 Day Fix provides beginners with an introduction to different kinds of exercise and those at more intermediate fitness levels with new challenges.<\/p>\n<p>Most beginners start this program by following the modifier in the videos, then progress to doing the full moves as they become more familiar.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169875\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12133730\/PiYo_LOGO_7648_4C_M.png\" alt=\"PiYO Logo | BODi Workout\" width=\"245\" height=\"87\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/piyo?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">PiYo<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Low impact<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a013-45 minutes\/day for 60 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Yoga Mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0Chalene Johnson<\/p>\n<p>Great for both beginners and those with a solid fitness base,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/piyo-faq?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">PiYo<\/a>\u00a0combines the best of yoga and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pilates-for-weight-loss?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Pilates<\/a>\u00a0in a single program, with some extra cardio and strengthening exercises thrown into the mix.<\/p>\n<p>The workouts are set to a fast pace so your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-track-heart-rate?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">heart rate<\/a>\u00a0stays elevated, helping you burn fat while you sculpt your muscles \u2014 no jumping or weights required.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169876\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12134805\/brazil-butt-lift-logo.png\" alt=\"Brazil Butt Lift Logo | BODi Workout\" width=\"198\" height=\"113\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/brazil-butt-lift?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">Brazil Butt Lift<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a010-50 minutes\/day for 60 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Exercise Band<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/leandro-carvalho?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Leandro Carvalho<\/a><\/p>\n<p>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.<\/p>\n<p>And this isn\u2019t just a program for women \u2014 strengthening your hips and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/butt-anatomy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">glutes<\/a>\u00a0can improve the way you move which can reduce the chance of injury, and that\u2019s something from which everyone can benefit.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-pilates\/start-here?locale=en_US&amp;referralprogramid=XBP&amp;referringrepid=1393&amp;trainername=AndreaRogers\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169879\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12144302\/XTPI_Horizontal-Logo_K.png\" alt=\"XB Pilates Logo | BODi Workout\" width=\"345\" height=\"98\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-pilates\/start-here?locale=en_US&amp;referralprogramid=XBP&amp;referringrepid=1393&amp;trainername=AndreaRogers\" target=\"_blank\" rel=\"noopener\">XB Pilates<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Pilates, Barre, Low Impact, Slim &amp; Sculpt, Weight Loss<strong><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 21 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Recommended: Dumbbells, Resistance Bands, Sliders, Mats<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Andrea Rogers<\/a><\/p>\n<p>Led by Super Trainer Andrea Rogers,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/xb-pilates-andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">XB Pilates<\/a>\u00a0combines a traditional mat Pilates practice with dynamic dance and cardio elements so you can build strength while burning fat.<\/p>\n<p>Each workout is 30 minutes or less and includes\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cardiorespiratory-endurance-definition?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>, targeted abs and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/butt-anatomy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">booty<\/a>\u00a0exercises, and total-body strength and mobility work. It\u2019s a fusion of everything you need to develop a tight, lean body.<\/p>\n<p>For the duration of the entire workout, Andrea keeps things moving \u2014 her routines are rhythmic and her nonstop energy is infectious.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169880\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12145116\/7DJS_Logo_K.png\" alt=\"7 Day Jumpstart | BODi Workout\" width=\"333\" height=\"100\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/7-day-jumpstart\/start-here?locale=en_US&amp;referralprogramid=7DJ&amp;referringrepid=1393&amp;trainername=JustinFlexen%20-%20MiriamAlicea%20-%20DavannaLaw%20-%20ChristinaLaGrega%20-%20DyanTsiumis%20-%20ShaunTubbs%20-%20JesseBarton\" target=\"_blank\" rel=\"noopener\">7 Day Jumpstart<\/a><\/h2>\n<p><strong>Type:\u00a0Cardio, Low Impact, Bootcamp<\/strong><strong><br \/>\nTime:<\/strong>\u00a020-60 minutes\/day for 7 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Bike, Heart Rate Monitor, Dumbbells, Foam Roller, Mat*<br \/>\n<strong>Trainer:\u00a0<\/strong>Justin Flexen, Miriam Alicea, Davanna Law, Dyan Tsiumis, Christina Lagrega, Shaun Tubbs, Jesse Barton<\/p>\n<p>Whether you\u2019re a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cycling-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">new bike owner<\/a>\u00a0or getting back in the groove after a hiatus, you\u2019ll love 7 Day Jumpstart, featuring seven different trainers and class types.<\/p>\n<p>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.<\/p>\n<p>You\u2019ll learn about\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/calories-burned-by-heart-rate?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">heart rate zones<\/a>\u00a0and their benefits while exploring different ride types, from rhythm rides to climbs, while also incorporating\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">recovery<\/a>\u00a0work off the bike for a balanced total body experience.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169881\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12150137\/XTBR_Logo_Gradient-K_RGB_092921.png\" alt=\"Xtend Barre Logo | BODi Workout\" width=\"253\" height=\"100\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xtend-barre\/workouts?locale=en_US&amp;referralprogramid=XTB&amp;referringrepid=1393&amp;trainername=AndreaRogers\" target=\"_blank\" rel=\"noopener\">Xtend Barre<\/a><\/h2>\n<p><strong>Type:\u00a0Barre, cardio, low impact<\/strong><strong><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 30 days<br \/>\n<strong>Equipment:<b>\u00a0<\/b>Sturdy Chair or Ballet Barre, Resistance Loops*, Dumbbells*, Mat*<\/strong><br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/andrea-rogers?referringrepid=1393\">Andrea Rogers<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/everything-xtend-barre?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Xtend Barre<\/a>\u00a0is a 30 minute-a-day mix of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pilates-for-weight-loss?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Pilates<\/a>, and ballet fundamentals that you can do at home \u2014 no barre or barre experience required!<\/p>\n<p>Using only a chair, you can start to sculpt a stronger, leaner body and burn major calories in just 30 days.<\/p>\n<p>Traditional barre workouts focus on small,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/isometric-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">isometric<\/a>\u00a0movements, but Andrea Rogers kicks up the intensity by including dynamic cardio and full range of motion movements. You\u2019ll feel the burn and you might even shake a little \u2014 a totally normal sign that your body is working.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169882\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12153218\/yoga52-logo.png\" alt=\"Yoga52 Logo | BODi Workout\" width=\"304\" height=\"85\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/yoga52\/workouts?locale=en_US&amp;referralprogramid=Y52&amp;referringrepid=1393&amp;trainername=OdetteHughes%20-%20BrentLaffoon%20-%20DavidRegelin%20-%20MarieGrujicic%20-%20MickiDuran\" target=\"_blank\" rel=\"noopener\">Yoga52<\/a><\/h2>\n<p><strong>Type:\u00a0Yoga, Recovery, Mobility &amp; Flexibility<\/strong><strong><br \/>\nTime:<\/strong>\u00a030-60 minutes\/day for 30 days<br \/>\n<strong>Equipment:<b>\u00a0Yoga Mat, Yoga Block*<\/b><\/strong><br \/>\n<strong>Trainer:\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga52-trainers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Odette Hughes, Brent Laffoon, Micki Duran, David Regelin, and Marie Grujicic<\/a><\/strong><\/p>\n<p>This comprehensive program meets you at your skill level, whether you\u2019re a seasoned yogi or a brand new practitioner. Separated into three difficulty levels,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga52-weekly-yoga-workout-programs?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Yoga52<\/a>\u00a0lets you take a deep dive into yoga in your own home and on your schedule.<\/p>\n<p>Our team of instructors first designed each class with easy-to-follow verbal cues for the at-home yogi \u2014 and then took it one step further by testing the prompts on everyday people who don\u2019t normally practice yoga.<\/p>\n<p>The result? Nobody felt lost, and everybody felt confident on the mat.<\/p>\n<p>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\u2019s leading\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/yoga52-trainers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">yoga instructors<\/a>.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-sweat-and-sculpt\/start-here?locale=en_US&amp;referralprogramid=XBSS&amp;referringrepid=1393&amp;trainername=AndreaRogers\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169883\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12161634\/XTSS_Logo_K_111621.png\" alt=\"XB Sweat + Sculpt Logo | BODi Workout\" width=\"331\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-sweat-and-sculpt\/start-here?locale=en_US&amp;referralprogramid=XBSS&amp;referringrepid=1393&amp;trainername=AndreaRogers\" target=\"_blank\" rel=\"noopener\">XB Sweat + Sculpt<\/a><\/h2>\n<p><strong>Type:\u00a0Cardio, Dance, Slim &amp; Sculpt, Weight Loss<\/strong><strong><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 3 weeks<br \/>\n<strong>Equipment:<b>\u00a0<\/b>Recommended \u2013 Ankle Weights, Resistance Loops<\/strong><br \/>\n<strong>Trainer:\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Andrea Rogers<\/a><\/strong><\/p>\n<p>Bring joy to your fitness with fresh cardio-dance moves and powerful sculpting sequences. Created by Andrea Rogers,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-xb-sweat-sculpt-andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">XB Sweat + Sculpt<\/a>\u00a0is perfect for you if you\u2019re looking to explore new movements and express yourself while working out.<\/p>\n<p>Andrea\u2019s Sweat workouts alternate between intervals of follow-along cardio-dance and sculpting sequences to help torch calories and carve lean muscle.<\/p>\n<p>Her Sculpt workouts dial back the speed, focusing on slower, more controlled movements to help you strengthen and tone from head to toe.<\/p>\n<p>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\u2019re just getting started, or you simply want to sculpt and define your entire body while building strength.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xtend-barre-express\/workouts?locale=en_US&amp;referralprogramid=XBE&amp;referringrepid=1393&amp;trainername=AndreaRogers\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169884 \" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12162301\/Xtend-Barre-express-logo.png\" alt=\"Xtend Barre Express Logo | BODi Workout\" width=\"243\" height=\"101\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xtend-barre-express\/workouts?locale=en_US&amp;referralprogramid=XBE&amp;referringrepid=1393&amp;trainername=AndreaRogers\" target=\"_blank\" rel=\"noopener\">Xtend Barre Express<\/a><\/h2>\n<p><strong>Type:\u00a0Barre, Pilates, Strength, Slim &amp; Sculpt, Weight Loss<\/strong><strong><br \/>\nTime:<\/strong>\u00a015 minutes\/day for 21 days<br \/>\n<strong>Equipment:<b>\u00a0Sturdy Chair or Ballet Barre, Dumbbells (Light)*, Mat*, Resistance Loops*, Squishy Ball*<\/b><\/strong><br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/andrea-rogers?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Andrea Rogers<\/a><\/p>\n<p>A condensed version of Xtend Barre by Andrea Rogers,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/xtend-barre-express?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Xtend Barre Express<\/a>\u00a0workouts blend\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>, Pilates, and ballet fundamentals to help you sculpt a lean, strong physique, now in less time.<\/p>\n<p>Andrea\u2019s created eight workouts, 15 minutes each 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.<\/p>\n<p>No matter how busy your schedule is, Andrea makes it easier than ever to squeeze in a killer workout without having to sacrifice on variety!<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/strong-solid-with-lita-lewis\/workouts?locale=en_US&amp;referralprogramid=SSLL&amp;referringrepid=1393&amp;trainername=LitaLewis\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169964\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14104517\/how-to-choose-bodi-program-600-lita-lewis.jpg\" alt=\"\" width=\"378\" height=\"113\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/strong-solid-with-lita-lewis\/workouts?locale=en_US&amp;referralprogramid=SSLL&amp;referringrepid=1393&amp;trainername=LitaLewis\" target=\"_blank\" rel=\"noopener\">Strong + Solid With Lita Lewis<\/a><\/h2>\n<p><strong>Type:\u00a0Strength, Muscle Building, Cardio, Weight Loss, HIIT<\/strong><strong><br \/>\nTime:<\/strong>\u00a030-45 minutes\/day for 4 weeks<br \/>\n<strong>Equipment:<b>\u00a0Dumbbells, light and moderate<\/b><\/strong><br \/>\n<strong>Trainer:\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/lita-lewis-bodi?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Lita Lewis<\/a><\/strong><\/p>\n<p>Lita believes fitness is not about being skinny or how you look, and she\u2019s worked tirelessly to break and transform outdated views on fitness.\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strong-and-solid-lita-lewis?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Strong + Solid<\/a>\u00a0was created to empower women (and men) of all shapes and sizes to embrace their bodies AND their curves to be strong inside and out.<\/p>\n<p>Lita\u2019s four-week program includes 10 workouts that combine\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance<\/a>, cardio, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-running-workout-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT training<\/a>\u00a0to 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\u2019ll never get bored.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170287701\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/69850251_BLOG-Beachbody-program-level-banners3.jpg\" alt=\"Beachbody Workout Program - Intermediate\" width=\"600\" height=\"50\" \/><\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/shift-shop\/workouts?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169886\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12163644\/Shift-Shop-Logo.png\" alt=\"Shift Shop Logo | BODi Workout\" width=\"152\" height=\"132\" \/><\/a><\/p>\n<h2 class=\"p1\"><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/shift-shop\/workouts?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">SHIFT SHOP<\/a><\/h2>\n<p><strong>Type:<\/strong>\u00a0Cardio, strength\/muscle-building<br \/>\n<strong>Time:<\/strong>\u00a025-50 minutes\/day for 21 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells or resistance band, agility markers,\u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/-\/shopping\/PTSandbag?ICID=BLOG_PTSNDBAG&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">PT sandbag<\/a>\u00a0(optional)<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/chris-downing?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Chris Downing<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/shift-shop?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shift Shop<\/a>\u00a0is a three-week program that utilizes a unique ramp-up method to help you reach a new level of fitness. The workouts alternate between\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, and increase in length and intensity each week, from 25 minutes up to 45 minutes.<\/p>\n<p>The workouts are only half of the challenge, though; an equally rigorous\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/the-shift-shop-nutrition-plan-explained?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">nutrition plan<\/a>\u00a0adds to the program\u2019s difficulty, helping you refine your diet to maximize muscle growth and fat burning.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/cize?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169887\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12164259\/cize_K_M.png\" alt=\"CIZE Logo | BODi Workout\" width=\"277\" height=\"93\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/cize?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">CIZE<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Dance, cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030-50 minutes\/day for 4 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/announcing-cize-the-new-fitness-program-from-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">CIZE<\/a>\u00a0is a choreography-based BODi workout program that will teach you a different dance routine set to pop and hip-hop music each week. In each routine,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/trainers\/shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a>\u00a0breaks down the dance moves step by step and builds them into a full routine.<\/p>\n<p>Choose from the beginner, advanced, or hybrid workout calendar, and try the \u201cNext Level\u201d workouts for an additional challenge.<\/p>\n<p>Depending on the calendar you choose, you\u2019ll be dancing either six or seven days each week.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/job-1\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169888\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12164659\/Job1_Logo_K.jpg\" alt=\"Job1 Logo | BODi Workout\" width=\"224\" height=\"78\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/job-1\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">JOB 1<\/a><\/h2>\n<p><span class=\"s1\"><b>Type:<\/b>\u00a0Cardio, HIIT, strength<br \/>\n<b>Time:<\/b>\u00a020 minutes\/per day, 5 days a week for 4 weeks<br \/>\n<b>Equipment:<\/b>\u00a0Resistance loops, dumbbells, stationary bike*<br \/>\n<b>Trainer:<\/b>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jennifer-jacobs-beachbody?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Jennifer Jacobs<\/a><\/span><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/job-1-jennifer-jacobs?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Job 1<\/a>\u00a0is a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jordan-morello-interview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">functional training<\/a>\u00a0program that helps you prioritize your health and fitness habits \u2014 no matter how much you have going on in your life.<\/p>\n<p>You\u2019ll hit multiple muscle groups every single day for a total-body sweat.\u00a0You\u2019ll devote three days to\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>. Each strength workout features a different structure to help you make progress and build strength without adding bulk.<\/p>\n<p>You\u2019ll also have one day of endurance cardio and one day of HIIT to help build your stamina, improve your energy, and dial in the fat burn.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/645\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169889\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165459\/645_Logo_RGB.png\" sizes=\"auto, (max-width: 178px) 100vw, 178px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165459\/645_Logo_RGB.png 1881w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165459\/645_Logo_RGB-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165459\/645_Logo_RGB-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165459\/645_Logo_RGB-340x170.png 340w\" alt=\"645 Logo | BODi Workout\" width=\"178\" height=\"90\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/645\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">645<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, mobility, athletic training<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a045 minutes\/day, 6 days a week for 13 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Power Loops, Dumbbells<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/amoila-cesar-beachbody-trainer?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Amoila Cesar<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/645-amoila-cesar?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">645<\/a>\u00a0is 13 weeks of functional\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance training<\/a>, calorie-blasting cardio, and restorative mobility workouts that target your entire body and leave you feeling invigorated and energized.<\/p>\n<p>It\u2019s total-body strength training, sweat-drenching cardio, and mobility moves that will help you reach your peak. You\u2019ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/amoila-cesar-beachbody-trainer?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Amoila Cesar<\/a>\u00a0has trained pro athletes to get in the best shape of their lives. There\u2019s one game-changing secret he always shares with them: \u201cGetting dramatic, visible results takes more than just the weights in your hands,\u201d he says. \u201cIt takes\u00a0<em>commitment<\/em>.\u201d<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/9-week-control-freak\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169890\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165703\/9WC-Logo-CMYK.jpg\" alt=\"9 Week Control Freak Logo | BODi Workout\" width=\"207\" height=\"165\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/9-week-control-freak\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">9 Week Control Freak<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, bootcamp, slim &amp; sculpt<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a018-30 minutes\/day, 5 days a week for 9 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Control Track, core ball, dumbbells, step<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/9-week-control-freak?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">9 Week Control Freak<\/a>\u00a0is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.<\/p>\n<p>Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires. Strength complexes shift muscle building into overdrive by increasing\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/time-under-tension?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">time under tension<\/a>.<\/p>\n<p>By not allowing you to put down your weights or let go of your\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-resistance-bands?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance bands<\/a>\u00a0until you\u2019ve completed every rep of every exercise, Autumn\u2019s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.<\/p>\n<p>Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/30-day-breakaway\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169891\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/12165910\/30B_Logo_Stacked_Silhouette_021920.png\" alt=\"30 Day Breakaway Logo | BODi Workout\" width=\"189\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/30-day-breakaway\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">30 Day Breakaway<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Running, Strength Training, Cardio, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a020-45 minutes\/day for four weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Running Shoes, Foam Roller, Resistance Loops, Dumbbells<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-idalis-velazquez?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Idalis Velazquez<\/a><\/p>\n<p>BODi\u2019s first running program combines\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/is-running-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">running<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance training<\/a>\u00a0to help you burn fat as you tone your body.<\/p>\n<p>It features a super-effective mix of running and lifting up to five days a week, around 40 minutes a day, starting with three walks or runs a week that progressively builds up to five until Day 30 when you complete a 5K!<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/10-rounds\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169893\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13095150\/10-rounds-logo.png\" sizes=\"auto, (max-width: 201px) 100vw, 201px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13095150\/10-rounds-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13095150\/10-rounds-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13095150\/10-rounds-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13095150\/10-rounds-logo-340x170.png 340w\" alt=\"10 Rounds Logo | BODi Workout\" width=\"201\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/10-rounds\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">10 Rounds<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio, strength\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030-40 minutes\/day for six weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/joel-freeman-beachbody?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Joel Freeman<\/a><\/p>\n<p>Joel leads you through three days of boxing training and two days of strength-building workouts with weights that will help you get a true, full-body transformation.<\/p>\n<p>You won\u2019t be hitting a heavy bag or sparring partner to learn and refine your striking techniques. Instead, you\u2019ll be doing it the way boxers spend the bulk of their training time \u2014 shadowboxing.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/22-minute-hard-corps?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169977\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14134949\/how-to-choose-bodi-program-600-22-minute-hard-corps.png\" alt=\"22 minute hard corps\" width=\"221\" height=\"184\" \/><\/a><\/p>\n<h2><b data-redactor-tag=\"b\"><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/22-minute-hard-corps?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">22 Minute Hard Corps<\/a><\/b><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio, strength\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a022 minutes\/day for 8 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or\u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/-\/shopping\/PTSandbag?ICID=BLOG_PTSNDBAG&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">PT sandbag<\/a>\u00a0and pull-up bar<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/30-facts-about-tony-horton?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Tony Horton<\/a><\/p>\n<p>With three cardio workouts, three resistance workouts, and two core workouts, these 22-minute videos will help you work your entire body in minimal time.<\/p>\n<p>Inspired by the methods of boot camp fitness programs, 22 Minute Hard Corps uses a military-style cadence to work your entire body with basic, uncomplicated moves.<\/p>\n<p>2 Minute Hard Corps is perfect for someone who is short on time but still wants to incorporate both\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance training<\/a>\u00a0into their schedule.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/focus-t25?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169895\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13101244\/FOCUS_T25_BLACK_M.jpg\" alt=\"Focus T25 Logo | BODi Workout\" width=\"292\" height=\"99\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/focus-t25?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">FOCUS\u00a0T25<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a025 minutes\/day for 10 weeks<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or resistance band and exercise mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p>As an intermediate BODi workout program, FOCUS T25 great for people with a seasoned fitness base, but those who find the moves too hard can still follow the modifier.<\/p>\n<p>The main program is broken down into two stages: Alpha and Beta. They\u2019re each five weeks long, with Beta providing similar, but more intense, workouts as well as the introduction of weights.<\/p>\n<p>This is a cardio-heavy program that demands a decent amount of jumping, so those with\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ask-expert-best-workout-bad-knees?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">bad knees<\/a>\u00a0should consider following the modifier.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/liift4\/overview?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169976\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14134942\/how-to-choose-bodi-program-600-liift-4.png\" alt=\"liift4\" width=\"333\" height=\"68\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/liift4\/overview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">LIIFT4<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Muscle-building<strong><br \/>\nTime:<\/strong>\u00a030-40 minutes\/4 days a week for 60 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells or Resistance Loops<br \/>\n<strong>Trainer:\u00a0<\/strong>Joel Freeman<\/p>\n<p><a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/b\/fitness\/liift4?ICID=BLOG_LT4&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">LIIFT4<\/a>\u00a0is an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-hiit-workouts?referringrepid=1393\">HIIT<\/a>).<\/p>\n<p>The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you\u2019re working. Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.<\/p>\n<p>Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/morning-meltdown-100\/overview?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169897\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104206\/Morning-Meltdown-100-logo.png\" sizes=\"auto, (max-width: 235px) 100vw, 235px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104206\/Morning-Meltdown-100-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104206\/Morning-Meltdown-100-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104206\/Morning-Meltdown-100-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104206\/Morning-Meltdown-100-logo-340x170.png 340w\" alt=\"Morning Meltdown 100 | BODi Workout\" width=\"235\" height=\"117\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/morning-meltdown-100\/overview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Morning Meltdown 100<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Cardio, HIIT, strength, core, MMA training<strong><br \/>\nTime:<\/strong>\u00a020-30 minutes\/day for 100 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells, yoga mat<br \/>\n<strong>Trainer:<\/strong>\u00a0Jericho McMatthews<\/p>\n<p>Every morning, Jericho will lead you through a 20- to 30-minute workout that can\u00a0help you rev up your metabolism, burn fat all day, and build your best body ever.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/morning-meltdown-100?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Morning Meltdown 100<\/a>\u00a0has tons of variety to help keep your body progressing. The workouts are short enough to easily fit into your day and the schedule is flexible, so you can stay on track even when life gets in the way.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/workout-playlist-jericho-mcmatthews-pop?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Music plays a huge role<\/a>\u00a0in the program. For the first time in BODi history, each workout is set to a heart-pumping BPM (that\u2019s beats per minute) playlist mixed by a live DJ.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/80-day-obsession?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169898\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13104530\/80_Day_Obsession_K.png\" alt=\"80 Day Obsession Logo | BODi Workout\" width=\"191\" height=\"127\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><strong>80 Day Obsession<\/strong><\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Cardio\/muscle-building<strong><br \/>\nTime:<\/strong>\u00a030-60 minutes\/day for 80 days<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells, Resistance Loops, Strength Slides<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ask-autumn-food-fitness?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">80 Day Obsession<\/a>\u00a0will help you build a strong, lean body, including a firm butt and sculpted abs. Six different workout themes (booty, legs, cardio, etc.) are repeated every week, but Autumn changes how you do them each time, so no two workouts are ever the same.<\/p>\n<p>To optimize your results, you\u2019ll need to follow the Timed-Nutrition\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/post-workout-meals-80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Eating Plan<\/a>, which uses\u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/beachbody-portion-control-7-piece-container-kit-BBPortionControlContainer?ICID=BLOG_PFC&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Portion-Control Containers<\/a>\u00a0to make healthy eating easy.<\/p>\n<p>If you don\u2019t feel ready for this program, try\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/a-little-obsessed?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">A Little Obsessed<\/a>, a five-day precursor with slightly easier workouts that will help prepare you for the longer, more intense 80 Day Obsession program.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/hiit-your-goals\/start-here?locale=en_US&amp;referralprogramid=HYG&amp;referringrepid=1393&amp;trainername=JesseBarton%20-%20JustinFlexen\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169899\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13105639\/HTYG_logo_K_112921.png\" alt=\"HIIT Your Goals | BODi Workout\" width=\"244\" height=\"118\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/hiit-your-goals\/start-here?locale=en_US&amp;referralprogramid=HYG&amp;referringrepid=1393&amp;trainername=JesseBarton%20-%20JustinFlexen\" target=\"_blank\" rel=\"noopener\">HIIT Your Goals<\/a><\/h2>\n<p><strong>Type:\u00a0Bootcamp, Strength, Cardio, HIIT, Weight Loss, Bodyweight Training<\/strong><strong><br \/>\nTime:<\/strong>\u00a020-45 minutes\/day for 3 weeks<br \/>\n<strong>Equipment:<\/strong>\u00a0Bike, Heart Rate Monitor, Dumbbells, Mat*<br \/>\n<strong>Trainer:<\/strong>\u00a0Jesse Barton, Justin Flexen<\/p>\n<p>With\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-your-goals-cycling?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT Your Goals<\/a>, you can count on hyper-effective\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-intensity-interval-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT training<\/a>\u00a0\u2014 on and off the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/myx-home-studio-by-beachbody?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">BODi Bike<\/a>\u00a0\u2014 for a fun, challenging way to get stronger, feel better, and see total-body results.<\/p>\n<p>For three weeks, Jesse Barton and Justin Flexen alternate between high-intensity bike rides and floor work to showcase the combined cross-training benefits of both. Add dumbbells to the mix, and you\u2019ve got a formula for fitness success.<\/p>\n<p>Whatever your starting point, and no matter the time of year, HIIT Your Goals is a great way to get laser-focused, and know at the end of three weeks that you\u2019ll be leaner, stronger, and healthier.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/get-strong-with-kelsey-heenan\/start-here?locale=en_US&amp;referralprogramid=GS&amp;referringrepid=1393&amp;trainername=KelseyHeenan\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169966\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14105504\/get-strong-logo.png\" alt=\"\" width=\"359\" height=\"113\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/get-strong-with-kelsey-heenan\/start-here?locale=en_US&amp;referralprogramid=GS&amp;referringrepid=1393&amp;trainername=KelseyHeenan\" target=\"_blank\" rel=\"noopener\">Get Strong With Kelsey Heenan<\/a><\/h2>\n<p><strong>Type:\u00a0Strength, Muscle Building, Core, Cardio<\/strong><strong><br \/>\nTime:<\/strong>\u00a030 minutes\/day for 4 weeks<br \/>\n<strong>Equipment:<\/strong>\u00a0Dumbbells (Light, Medium, Heavy), Mat*<br \/>\n<strong>Trainer:\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/meet-kelsey-heenan?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Kelsey Heenan<\/a><\/strong><\/p>\n<p>Each week during\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/get-strong-with-kelsey-heenan?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Get Strong with Kelsey Heenan<\/a>, you\u2019ll do five, 30-minute workouts that focus on resistance training, high-intensity cardio, core work, and mobility to help you build the lean, strong, athletic body you\u2019ve always wanted.<\/p>\n<p>Kelsey Heenan is an MBSC-certified functional strength coach and a Precision Nutrition certified nutrition coach who has helped thousands of clients, including celebrities, professional athletes, and Olympians, reach their goals.<\/p>\n<p>Kelsey\u2019s knowledge and expertise is metabolic\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>\u00a0and every workout is designed to be as efficient as possible. Expect to focus on weights and feel the burn, but the results will be worth it.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/abs-booty-burn-with-jordan-morello\/start-here?locale=en_US&amp;referralprogramid=ABBJ&amp;referringrepid=1393&amp;trainername=JordanMorello\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169905\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13121817\/Abs-Booty-Burn-logo.png\" sizes=\"auto, (max-width: 311px) 100vw, 311px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13121817\/Abs-Booty-Burn-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13121817\/Abs-Booty-Burn-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13121817\/Abs-Booty-Burn-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13121817\/Abs-Booty-Burn-logo-340x170.png 340w\" alt=\"Abs + Booty Burn with Jordan Morello Logo | Bodi Workout\" width=\"311\" height=\"155\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/abs-booty-burn-with-jordan-morello\/start-here?locale=en_US&amp;referralprogramid=ABBJ&amp;referringrepid=1393&amp;trainername=JordanMorello\" target=\"_blank\" rel=\"noopener\">Abs + Booty Burn With Jordan Morello<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio, Strength, Muscle Building<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a030 minutes\/day for 4 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Recommended \u2013 Dumbbells, Mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/jordan-morello-interview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Jordan Morello<\/a><\/strong><\/p>\n<p>Part HIIT and part strength training,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/abs-booty-burn-jordan-morello?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Abs + Booty Burn with Jordan Morello<\/a>\u00a0focuses on the abs and booty but really delivers total-body results.<\/p>\n<p>The program includes six abs, booty, and total-body circuit-style workouts you\u2019ll do over 30 days.\u00a0With plenty of fat-burning cardio mixed in for good measure, each workout is about 25 minutes long and requires only a set of dumbbells.<\/p>\n<p>Jordan\u2019s all about keeping your body challenged and your mind focused on the goal \u2014 but also having fun \u2014 so while he may push your limits at first, he\u2019ll help you stay motivated to keep coming back, so you keep on making progress day after day.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169909\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13122934\/FAF_Logo_Stacked_PMS_020422.png\" alt=\"Fire and Flow Logo | BODi Workout\" width=\"320\" height=\"91\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/fire-and-flow\/workouts?locale=en_US&amp;referralprogramid=FAF&amp;referringrepid=1393&amp;trainername=JerichoMcMatthews%20-%20EliseJoan\" target=\"_blank\" rel=\"noopener\">Fire and Flow<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Slim &amp; Sculpt, Cardio, Core, Mobility &amp; Flexibility, Strength<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a025-30 minutes\/day for 4 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Resistance Loops, Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Jericho McMatthews and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/?p=67385&amp;post_type=guest-author&amp;referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Elise Joan<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/fire-and-flow-jericho-mcmatthews-elise-joan?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">FIRE AND FLOW<\/a>\u00a0is a 4-week program designed to bring more balance and joy into your life while helping you get in great shape.<\/p>\n<p>For just 25 to 30 minutes a day, six days a week, you\u2019ll alternate between Jericho\u2019s intense FIRE workouts and Elise\u2019s stress-reducing FLOW sessions.<\/p>\n<p>Each week, Jericho will dial up three FIRE routines that emphasize\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/metabolic-conditioning?referringrepid=1393\">metabolic conditioning<\/a>\u00a0and strength training. The full-body workouts are both powerful and inclusive, training your body to be active and helping you reach new levels.<\/p>\n<p>On alternating days, Elise will lead you through three weekly FLOW workouts, which emphasize\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">active recovery<\/a>, mobility, stability, and core strength while providing the mindfulness that helps you release tension in your body and relax your mind.<\/p>\n<p>By the end of the program, Jericho and Elise will help train your body to be active, as well as help train your mind to embrace new opportunities, release anxiety, and quiet the self-judgment.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/just-move-your-body\/workouts?locale=en_US&amp;referralprogramid=JBYB&amp;referringrepid=1393&amp;trainername=CarmelRodriguez%20-%20ScottMathison%20-%20JulianDaigre%20-%20RyanTremaine%20Klarenbach\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169910\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13125539\/just-bring-your-body-logo.png\" sizes=\"auto, (max-width: 243px) 100vw, 243px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13125539\/just-bring-your-body-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13125539\/just-bring-your-body-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13125539\/just-bring-your-body-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13125539\/just-bring-your-body-logo-340x170.png 340w\" alt=\"Just Bring Your Body Logo | BODi Workout\" width=\"243\" height=\"121\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/just-move-your-body\/workouts?locale=en_US&amp;referralprogramid=JBYB&amp;referringrepid=1393&amp;trainername=CarmelRodriguez%20-%20ScottMathison%20-%20JulianDaigre%20-%20RyanTremaine%20Klarenbach\" target=\"_blank\" rel=\"noopener\">Just Bring Your Body<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Bodyweight Training, Athletic Training, Strength, Cardio, Core, HIIT, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a030 minutes\/day for 60 days<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Ryan Klarenbach, Julian Daigre, Scott Mathison, and Carmel Rodriguez<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/just-bring-your-body?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Just Bring Your Body<\/a>\u00a0brings together four elite trainers to create bodyweight workouts that\u2019ll have you feeling fitter in your workouts and everyday life. Five days a week, you\u2019ll do 30-minute workouts that incorporate a mix of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>, and core work, building muscle as you burn calories, improve mobility, and carve your abs.<\/p>\n<p>The trainers will offer modifications and adjustments throughout the program so you can start wherever you need and keep progressing with each workout.\u00a0In these 60 days, you\u2019ll learn new ways to move and tap into the unlocked potential in your mind and body.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/600-seconds\/workouts?locale=en_US&amp;referralprogramid=600S&amp;referringrepid=1393&amp;trainername=DevinWiggins\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169911\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13131007\/600S_Logo_K.jpg\" alt=\"600 Secs Logo | BODi Workout\" width=\"214\" height=\"89\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/600-secs-10-minute-workouts?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">600 Secs<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, HIIT, Bodyweight Training, Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a010 minutes\/session for 42 workouts<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Recommended: Dumbbells, Resistance Bands, Yoga Mat, Foam Roller<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Devin Wiggins<\/p>\n<p>If you think you don\u2019t have time to workout, think again. In\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/600-secs-10-minute-workouts?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">600 Secs<\/a>, trainer Devin Wiggins wastes no time, packing more intensity into 10 minutes than most people do in an hour at the gym.<\/p>\n<p>The 600 Secs program features over 40 more results-focused workouts \u2014 for abs,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-make-your-butt-look-bigger?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">booty<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-leg-workouts-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">legs<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-arm-workouts-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">arms<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-core-exercises-for-abs?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">core<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/difference-in-rest-days-and-active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">recovery<\/a>\u00a0\u2014 that you can combine and stack together to reach any goal.<\/p>\n<p>No matter your schedule, no matter how demanding your life gets, with 600 Secs, you can fit a great workout into your day.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/fast-results-with-joey-thurman\/start-here?locale=en_US&amp;referralprogramid=FFJT&amp;referringrepid=1393&amp;trainername=JoeyThurman\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169912\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13132053\/JTHU_logo_K.png\" alt=\"Fast Results with Joey Thurman Logo | BODi Workout\" width=\"309\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/fast-results-with-joey-thurman\/start-here?locale=en_US&amp;referralprogramid=FFJT&amp;referringrepid=1393&amp;trainername=JoeyThurman\" target=\"_blank\" rel=\"noopener\">Fast Results With Joey Thurman<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, Bodyweight Training, Cardio, Core<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a015-20 minutes\/day for 3 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Recommended \u2013 Resistance Loops, Mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Joey Thurman<\/p>\n<p>Joey designed\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/fast-results-joey-thurman?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Fast Results<\/a>\u00a0to help you get tight, toned abs and a total-body workout in 20 minutes or less using nothing but a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-resistance-bands?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance loop<\/a>.<\/p>\n<p>Joey\u2019s program includes five 15-minute workouts that target your abs from every angle and activate your deeper core muscles to build more\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/functional-training-benefits?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">functional strength<\/a>.<\/p>\n<p>Try his program if you\u2019re short on time and want to see visible results in as little as three short weeks!<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169914\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13133414\/rough-around-the-edges-logo.png\" sizes=\"auto, (max-width: 259px) 100vw, 259px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13133414\/rough-around-the-edges-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13133414\/rough-around-the-edges-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13133414\/rough-around-the-edges-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13133414\/rough-around-the-edges-logo-340x170.png 340w\" alt=\"Rough Around the Edges Logo | BODi Workout\" width=\"259\" height=\"129\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/rough-around-the-edges\/start-here?locale=en_US&amp;referralprogramid=RATE&amp;referringrepid=1393&amp;trainername=AmyJohnston%20-%20AnishaGibbs%20-%20CaitlinDechelle%20-%20Corinnevan%20Ryck%20deGroot%20-%20MichelleJubilee%20-%20TheklaHutyrova\" target=\"_blank\" rel=\"noopener\">Rough Around the Edges<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0HIIT, MMA Training, Muscle Building, Strength, Cardio, Core<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a030-40 minutes\/day for 30 workouts<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Anisha Gibbs, Amy Johnston, Michelle Jubilee, Caitlin Dechelle, Thekla Hutyrova, Corrine van Ryck deGroot<\/p>\n<p>If you want to get in really amazing shape \u2014 and you like MMA-inspired workouts \u2014 then BODi\u2019s\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/rough-around-the-edges-workout-program?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Rough Around The Edges<\/a>\u00a0is the perfect choice for you.<\/p>\n<p>Rough Around The Edges is an intense, results-driven series of workouts led by a team of professional stuntwomen and inspired by the moves they use to train for roles.<\/p>\n<p>These athletes have spent years tuning their bodies to perform at the highest possible level, and now they\u2019re bringing their skills to help you become the best possible version of yourself you can be. Each trainer brings her own strength, style, personality, and, of course, expertise to the workout.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/bodyweight-bootcamp-with-val-gutu\/workouts?locale=en_US&amp;referralprogramid=VGBB&amp;referringrepid=1393&amp;trainername=ValGutu\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169978\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14134956\/how-to-choose-bodi-program-600-val-gutu.png\" alt=\"bodyweight bootcamp\" width=\"480\" height=\"144\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/bodyweight-bootcamp-with-val-gutu\/workouts?locale=en_US&amp;referralprogramid=VGBB&amp;referringrepid=1393&amp;trainername=ValGutu\" target=\"_blank\" rel=\"noopener\">Bodyweight Bootcamp With Val Gutu<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Bodyweight Training, Bootcamp, Strength, Cardio, Core<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a025 minutes\/day for 4 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Val Gutu<\/p>\n<p>For those of you who prefer your workouts short, simple, and effective, military-style \u201cbootcamp\u201d training is a fitness favorite.<\/p>\n<p>By combining strength and cardio \u2014 sometimes in the same workout \u2014 and requiring minimal (if any) equipment, bootcamp workouts, like\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bodyweight-bootcamp-val-gutu?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Bodyweight Bootcamp with Val Gutu<\/a>, can put almost anyone on the fast track to their fitness goals.<\/p>\n<p>Val\u2019s four-week program is made up of 10 workouts that are 25 minutes each. There are four high-energy functional\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-running-workout-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>\u00a0classes designed to maximize your calorie burn, three\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-body-weight-exercises-build-muscle?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">bodyweight-strength<\/a>\u00a0routines for building lean muscle, and three sessions focused on strengthening the abs, core, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/posterior-chain?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">posterior chain<\/a>.<\/p>\n<p>These bodyweight-only routines, directly inspired by Val\u2019s military training, are designed to work your entire body in just 25 minutes a day.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/chop-wood-carry-water\/4-day-workouts?locale=en_US&amp;referralprogramid=CWCW&amp;referringrepid=1393&amp;trainername=AmoilaCesar\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169916\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13134650\/CWCW_Logo_Wide_K_041723.png\" alt=\"Chop Wood Carry Water Logo | BODi Workout\" width=\"324\" height=\"100\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/chop-wood-carry-water\/4-day-workouts?locale=en_US&amp;referralprogramid=CWCW&amp;referringrepid=1393&amp;trainername=AmoilaCesar\" target=\"_blank\" rel=\"noopener\">Chop Wood Carry Water<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Athletic Training, Mobility &amp; Flexibility, Strength, Muscle Building, Slim &amp; Sculpt, Weight Loss, Recovery<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a025-40 minutes\/day for 4-5 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0<b>\u00a0<\/b>Dumbbells (Light, Medium, Heavy), Foam Roller*, Towel*, Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Amoila Cesar<\/p>\n<p>Amoila will take you on a\u00a0 journey with this mix of functional strength training and primal movements.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/primal-movements?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Primal movements<\/a>\u00a0are ground-based,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/list-of-bodyweight-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">bodyweight movements<\/a>, in which you flow from one position to another, opening your body and using stabilizing muscles to improve\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-increase-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">flexibility<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mobility-range-of-motion-flexibility?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">mobility<\/a>, and stability as you go.<\/p>\n<p>The primal movements are repeated in each workout and build up to a final Primal Movement Flow, before you repeat the 20-workout cycle.\u00a0Spread throughout the program are lifting days, with sequences targeting either specific muscle groups or total body.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/chop-wood-carry-water-amoila-cesar?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">CHOP WOOD CARRY WATER<\/a>\u00a0will help you build strength, improve agility and mobility, and ultimately change the way your body moves and feels.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/sure-thing\/workouts?locale=en_US&amp;referralprogramid=ST&amp;referringrepid=1393&amp;trainername=MeganDavies\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169917\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13135247\/SUR_Logo_Vertical_RGB-K_071222.png\" alt=\"Sure Thing Logo | BODi Workout\" width=\"194\" height=\"147\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/sure-thing\/workouts?locale=en_US&amp;referralprogramid=ST&amp;referringrepid=1393&amp;trainername=MeganDavies\" target=\"_blank\" rel=\"noopener\">Sure Thing<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, Muscle Building, Slim &amp; Sculpt, Athletic Training, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a030-45 minutes\/day for 8 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells (Light, Medium, Heavy), Strength Slides<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Megan Davies<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-sure-thing-megan-davies?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Sure Thing<\/a>\u00a0is the 8-week program that gives you everything you need to feel healthy, strong, and confident right from day one.<\/p>\n<p>Super Trainer Megan Davies shares her proven methods for gaining strength and stamina while her motivational training style helps you build a sustainable and positive relationship with fitness.<\/p>\n<p>In five workouts a week for eight weeks, Megan will use a science-based approach called TYPE TRAINING\u2122 that alternates between endurance and power-based strength training to keep you challenged but never overworked.<\/p>\n<p>Sure Thing includes simple and straightforward nutrition guidance to take the guesswork out of what to eat and help keep you on track \u2014 effective workouts, strategic supplements, and simple nutrition.<\/p>\n<p>There\u2019s never been a program more ready to help you lock in the lifestyle change you need.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170287702\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/69850251_BLOG-Beachbody-program-level-banners4.jpg\" alt=\"Beachbody Workout Program - Intermediate Advanced\" width=\"600\" height=\"50\" \/><\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169918\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140337\/LIM_Logo_RGB_120721.png\" sizes=\"auto, (max-width: 241px) 100vw, 241px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140337\/LIM_Logo_RGB_120721.png 1849w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140337\/LIM_Logo_RGB_120721-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140337\/LIM_Logo_RGB_120721-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140337\/LIM_Logo_RGB_120721-340x170.png 340w\" alt=\"LIIFT MORE Logo | BODi Workout\" width=\"241\" height=\"120\" \/><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/liift-more\/start-here?locale=en_US&amp;referralprogramid=LFTM&amp;referringrepid=1393&amp;trainername=JoelFreeman\" target=\"_blank\" rel=\"noopener\">LIIFT MORE<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, Muscle Building, HIIT, Cardio, Core, Mobility &amp; Flexibility, Recovery<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a035-45 minutes\/day for 8 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Adjustable Bench, Power Loops*<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Joel Freeman<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-liift-more-joel-freeman?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">LIIFT MORE<\/a>\u00a0is everything you love about the megahit LIIFT4, but this time with a stronger focus on more muscle, more days of lifting, and more moves for even bigger results.<\/p>\n<p>It pumps up the volume of strength training, mixes in calorie-burning\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-running-workout-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>, and ends every workout with core moves to help you build muscle, lose weight, and get that shredded body in just eight weeks.<\/p>\n<p>To get the most variety and maximize the effectiveness of each move, you\u2019ll need dumbbells and an adjustable bench \u2014 a real game-changer for your home gym that can help you see more results in less time.<\/p>\n<p>But the simplicity of LIIFT4 is still at this program\u2019s core \u2014 no-nonsense moves, perfectly paced, paired with the perfect combo of classic\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-resistance-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">resistance training<\/a>\u00a0and HIIT to help get results for everyone, whether this is your first go at\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength training<\/a>\u00a0or you\u2019re a seasoned lifter.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/dig-deeper\/start-here?locale=en_US&amp;referralprogramid=DD&amp;referringrepid=1393&amp;trainername=ShaunT\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169919\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13140950\/DDPR_Stacked_Logo_K.png\" alt=\"Dig Deeper Logo | BODi Workout\" width=\"231\" height=\"92\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/dig-deeper\/start-here?locale=en_US&amp;referralprogramid=DD&amp;referringrepid=1393&amp;trainername=ShaunT\" target=\"_blank\" rel=\"noopener\">Dig Deeper<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength, Muscle Building, Athletic Training, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a025-50 minutes\/day for 12 weeks<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Adjustable Bench<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bodi-dig-deeper-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">DIG DEEPER<\/a>\u00a0is an intense weightlifting program for all levels, designed to build strength, confidence, and unbelievable physical results with a total-body recomposition.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/body-recomposition?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Body recomposition<\/a>\u00a0reshapes your body by shedding fat and building muscle to reveal a leaner, more muscular body.<\/p>\n<p>Over 12 weeks, Shaun takes you through three month-long collections of workouts using a variety of proven lifting techniques that will leave you toned and sculpted.\u00a0You will lift heavy, gradually bumping up your intensity, and target every muscle group to help you reach your peak physical and mental strength.<\/p>\n<p>Build the body you\u2019ve always wanted, become mentally unstoppable, and discover what it\u2019s like to be in control of your results with DIG DEEPER.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbf20\/workouts?locale=en_US&amp;referralprogramid=MBF20&amp;referringrepid=1393&amp;trainername=\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169920\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13141637\/MBF20_Logo_K.png\" alt=\"#MBF20 Muscle Burns Fat Logo | BODi Workout\" width=\"273\" height=\"93\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbf20\/workouts?locale=en_US&amp;referralprogramid=MBF20&amp;referringrepid=1393&amp;trainername=\" target=\"_blank\" rel=\"noopener\">#mbf20 Muscle Burns Fat<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Weight Loss, Strength Training, Muscle Building, Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a020 minutes\/workout for 5 workouts<\/strong><br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells (Light, Medium, Heavy), BOD Rope<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Megan Davies<\/p>\n<p>#mbf20 Muscle Burns Fat combines strength-training and cardio workouts to help you get lean and strong, reveal your abs, and tighten everything for a total-body transformation.<\/p>\n<p>Super Trainer Megan Davies condenses her blockbuster\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength<\/a>\u00a0program to help you torch fat, build muscle, and sculpt a seriously sculpted physique.<\/p>\n<p>You\u2019ll have fun and work hard, with Megan and the cast giving you all the encouragement you need to get you across the finish line.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/body-beast?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169922\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13142657\/BodyBeast_Logo_4C_K_M.png\" alt=\"Body Beast Logo | BODi Workout\" width=\"244\" height=\"95\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/body-beast?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">Body Beast<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong><b data-redactor-tag=\"b\">\u00a0<\/b>Strength\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a011-56 minutes\/day for 90 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, bench or stability ball, pull-up bar and\/or resistance band, EZ curl bar<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/beachbody-trainer-sagi-kalev?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Sagi Kalev<\/a><\/p>\n<p>All skill levels can follow along and benefit from\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/body-beast-faq?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Body Beast<\/a>\u00a0\u2014 you don\u2019t need any prior weightlifting knowledge, and if you\u2019re more advanced, this program will still challenge you and deliver results.<\/p>\n<p>There are two 90-day workout schedules to choose from\u2014one that focuses on gaining muscle mass, and the other that focuses on getting lean and ripped.<\/p>\n<p>Body Beast offers workouts six days a week, with rest days on alternating days of the week.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/the-masters-hammer-and-chisel?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169923\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143149\/Hammer-and-chisel-logo.png\" sizes=\"auto, (max-width: 299px) 100vw, 299px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143149\/Hammer-and-chisel-logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143149\/Hammer-and-chisel-logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143149\/Hammer-and-chisel-logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143149\/Hammer-and-chisel-logo-340x170.png 340w\" alt=\"The Master's Hammer and Chisel Logo | BODi Workout\" width=\"299\" height=\"149\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/the-masters-hammer-and-chisel?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">The Master\u2019s Hammer and Chisel<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030-40 minutes\/day for 60 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or resistance bands, bench or stability ball, chin-up bar<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a>\u00a0and Sagi Kalev<\/p>\n<p>This resistance training program is led by\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/21-day-fix?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">21 Day Fix<\/a>\u00a0creator\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/trainers\/autumn-calabrese?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/body-beast?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Body Beast<\/a>\u00a0creator\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/trainers\/sagi-kalev?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Sagi Kalev<\/a>.<\/p>\n<p>Six days a week for eight weeks, you\u2019ll alternate between the muscle-building Hammer workouts and sculpting, cardio-based Chisel workouts. This will help you build muscle and strength while simultaneously toning your physique.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/announcing-the-masters-hammer-and-chisel?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">The Master\u2019s Hammer and Chisel<\/a>\u00a0focuses on improving endurance, power, agility, strength, balance, and range of motion. It will be a challenge for anyone in the intermediate level, and it can help you progress to a more advanced level once completed.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/turbo-fire?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169925\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13143818\/TurboFire_Logo_4C_L.png\" alt=\"TurboFire Logo | BODi Workout\" width=\"421\" height=\"79\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/turbo-fire?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">TurboFire<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a010-55 minutes\/day for 90 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0Chalene Johnson<\/p>\n<p>Follow along six days a week for 12 weeks as\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/trainers\/chalene-johnson?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Chalene<\/a>\u00a0leads you through 11 different high-intensity interval training (HIIT) workouts shot in a group class setting and set to upbeat music.<\/p>\n<p>After you finish the main program, there are additional workouts for an added challenge. There\u2019s an element of choreography to the workouts (because they are so fast-paced), which is why we included the \u201cFirestarter Class\u201d to break down and explain all the moves.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/turbofire-faq?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">TurboFire<\/a>\u00a0is a step up from Chalene\u2019s first BODi workout program,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/turbo-jam?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Turbo Jam<\/a>, and is more well-rounded to yield better results.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/transform-20\/overview?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169926\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13144138\/Transform20_logo_Horizontal_389_v2.png\" alt=\"Transform :20 Logo | BODi Workout\" width=\"660\" height=\"72\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/transform-20\/overview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Transform :20<\/a><\/h2>\n<p><strong>Type:<\/strong>\u00a0Cardio\/muscle-building<br \/>\n<strong>Time:<\/strong>\u00a020 minutes\/day for six weeks<br \/>\n<strong>Equipment:<\/strong>\u00a0Step<br \/>\n<strong>Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p>BODi and Shaun T have created a step program that\u2019s nothing like old-school step aerobics. Less dance and more functional,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/shaun-t-transform-20?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Transform :20<\/a>\u00a0will help you sculpt your glutes, chisel your abs, strengthen and define your upper body, and burn fat all over.<\/p>\n<p>Shaun T also created weekly behind-the-scenes videos featuring him and the cast as they discuss their own challenges, with the goal of motivating everyone to stay committed and strong.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-10170287703\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/69850251_BLOG-Beachbody-program-level-banners5.jpg\" alt=\"69850251_BLOG-Beachbody-program-level-banners5\" width=\"600\" height=\"50\" \/><\/p>\n<p>&nbsp;<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x\/start-here?locale=en_US&amp;referralprogramid=P90X&amp;referringrepid=1393&amp;trainername=TonyHorton\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169928\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13150718\/P90X_3DLogo_4C_M.png\" alt=\"P90X Logo | BODi Workout\" width=\"368\" height=\"55\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x\/start-here?locale=en_US&amp;referralprogramid=P90X&amp;referringrepid=1393&amp;trainername=TonyHorton\" target=\"_blank\" rel=\"noopener\">P90X<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Core, Cardio, Recovery, Muscle Building, Strength, Yoga, Athletic Training<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a045-60 minutes\/day for 90 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or Resistance Bands, Pull-up Bar, Sturdy Chair*, Stability Ball*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/30-facts-about-tony-horton?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Tony Horton<\/a><\/p>\n<p>In just 90 days, Tony Horton will get you in the best shape of your life.<\/p>\n<p>Through a mix of resistance and bodyweight training, P90X has gone down in infamy as one of the most effective and efficient programs available.<\/p>\n<p>Not only do you get the original 12 workouts that started it all, the program now comes with the P90x Plus and P90x Pro Teams workouts so you can push even further!<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x2\/start-here?locale=en_US&amp;referralprogramid=X2&amp;referringrepid=1393&amp;trainername=TonyHorton\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169927\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13145636\/P90X2_3DLogo_RGB_S.png\" alt=\"P90x2 Logo | BODi Workout\" width=\"458\" height=\"55\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x2\/start-here?locale=en_US&amp;referralprogramid=X2&amp;referringrepid=1393&amp;trainername=TonyHorton\" target=\"_blank\" rel=\"noopener\">P90X2<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Core, Cardio, Recovery, Muscle Building, Strength, Yoga, Athletic Training<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a050-60 minutes\/day for 90 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or Resistance Bands, Pull-up Bar, Sturdy Chair*, Stability Ball*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/30-facts-about-tony-horton?referringrepid=1393\">Tony Horton<\/a><\/p>\n<p>Tony Horton returns with another 90 days of hard work!<\/p>\n<p>This time, workouts are centered around instability. By working on an unstable platform, such as a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/exercise-ball-workouts?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">stability bal<\/a>l, P90X2 forces your body to balance itself and fire more muscles while doing so.<\/p>\n<p>Through this new methodology, P90X2 focuses more on athletic performance and balancing your physique, rather than simply improving\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-muscle-hypertrophy?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">hypertrophy<\/a>.<\/p>\n<div class=\"height-spacer height-spacer-1\"><\/div>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x3?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169979\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14135637\/P90X3_3DLogo_Descriptor_4C_L.png\" alt=\"\" width=\"460\" height=\"78\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x3?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">P90X3<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Strength\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030 minutes\/day for 90 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells or resistance bands and pull-up bar<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/30-facts-about-tony-horton?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Tony Horton<\/a><\/p>\n<p>The efficient, 30-minute workouts in\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/p90x3-faqs?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">P90X3<\/a>\u00a0will help you gain muscle and slim down with a variety of moves to keep you challenged over the full 90 days.<\/p>\n<p>You\u2019ll do everything from mix martial arts-inspired workouts to Pilates to upper- and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/inner-thigh-workout-exercises?referringrepid=1393\">lower-body strength<\/a>\u00a0training, so you\u2019ll never be bored.<\/p>\n<p>This program will have you working out six days a week, with an optional\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">active recovery<\/a>\u00a0workout on the seventh day.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbfa\/start-here?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169931\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13153427\/MBFA_Logo_021920_RGB-282-232.png\" alt=\"#mbfa Muscle Burns Fat Logo | BODi Workout\" width=\"234\" height=\"87\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/mbfa\/start-here?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">#mbfa Muscle Burns Fat Advanced<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Weight Loss, Strength Training, Muscle Building, Cardio<br \/>\n<strong>Time:\u00a0<\/strong>25-40 minutes\/day for 3 weeks<br \/>\n<strong>Equipment:\u00a0<\/strong>Light, Medium &amp; Heavy Weights, BOD Rope<br \/>\n<strong>Trainer:<\/strong>\u00a0Megan Davies<\/p>\n<p>In the advanced version of this three-week program, Megan Davies dials up the intensity and moves from\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mbf-muscle-burns-fat?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">#mbf Muscle Burns Fat<\/a>.<\/p>\n<p>The combination of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/strength-training-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">strength-training<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>\u00a0workouts will help you get lean and strong, reveal your abs, and tighten everything for a total-body transformation.<\/p>\n<p>With longer 25- to 40-minute workouts that build on the moves you learned in #mbf, #mbfa also includes Megan Minutes, which are 1-minute challenges using heavy weights and low-rep burnouts.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/6-weeks-of-the-work\/overview?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169982\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14140059\/how-to-choose-bodi-program-600-6-weeks-of-the-work.png\" alt=\"\" width=\"289\" height=\"114\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/6-weeks-of-the-work\/overview?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">6 Weeks of THE WORK<\/a><\/h2>\n<p><strong>Type:\u00a0<\/strong>Cardio\/muscle-building<br \/>\n<strong>Time:\u00a0<\/strong>45 minutes\/day for six weeks<br \/>\n<strong>Equipment:\u00a0<\/strong>Dumbbells, resistance loops, strength slides (and booties), optional Chin-Up bar, Chin-Up Max<br \/>\n<strong>Trainer:<\/strong>\u00a0Amoila Cesar<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/6-weeks-of-the-work?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">6 Weeks of the Work<\/a>\u00a0is hardcore functional training designed to help you build the kind of real-world strength and stamina that goes beyond the gym and translates to everyday life.<\/p>\n<p>Over six intense weeks, Amoila takes you through 36 unforgiving workouts to help you gain muscle, and torch fat.\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/best-compound-exercises?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Compound lifts<\/a>, agility drills, cardio exercises, and other training methods will keep you challenged and help you get in peak physical condition quickly.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/core-de-force?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169933\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13153925\/COREdeFORCE_K.png\" alt=\"Core de Force Logo | BODi Workout\" width=\"214\" height=\"127\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/core-de-force?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">CORE DE FORCE<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio<br \/>\n<strong data-redactor-tag=\"strong\">Time:\u00a0<\/strong>15-45 minutes\/day for 30 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0None<br \/>\n<strong data-redactor-tag=\"strong\">Trainers:<\/strong>\u00a0Joel Freeman and Jericho McMatthews<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/coming-soon-core-de-force?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">CORE DE FORCE<\/a>\u00a0is a mixed martial arts-inspired program that will work your entire body without using any equipment. Each workout is composed of multiple three-minute \u201crounds\u201d designed to test your cardio skills, build strength, and increase power.<\/p>\n<p>Six days a week, this BODi workout program is great for intermediate or advanced levels, but beginners can follow the modifier for a less-intense workout.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/21-day-fix-extreme?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169934\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13154447\/21DayFixExtreme_4C_M.png\" alt=\"21 Day Fix Extreme Logo | BODi Workout\" width=\"159\" height=\"147\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/21-day-fix-extreme?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">21 Day Fix Extreme<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio\/muscle-building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a010-30 minutes\/day for 21 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, resistance band, and exercise mat<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p>If you\u2019ve completed the original\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/21-day-fix?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">21 Day Fix<\/a>\u00a0program, or are looking for a new extreme program after\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/p90x3?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">P90X3<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/the-masters-hammer-and-chisel?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">The Master\u2019s Hammer and Chisel<\/a>, or\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/focus-t25?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">FOCUS T25<\/a>, this program is a great next step.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-extreme-is-now-available?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">21 Day Fix Extreme<\/a>\u00a0boasts more challenging workouts than 21 Day Fix, but the same container-based nutrition plan with. The three-week program includes 11 workouts for seven days a week, with a variety of exercises like cardio, strength training, yoga, and more.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/insanity\/start-here?locale=en_US&amp;referralprogramid=SAN&amp;referringrepid=1393&amp;trainername=ShaunT\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169939\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13163233\/Insanity_Logo_4C-Blk_M.jpg\" alt=\"Insanity Logo | BODi Workout\" width=\"277\" height=\"103\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/insanity\/start-here?locale=en_US&amp;referralprogramid=SAN&amp;referringrepid=1393&amp;trainername=ShaunT\" target=\"_blank\" rel=\"noopener\">INSANITY<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio, Bodyweight Training, Core, Recovery, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a015-60 minutes\/day for 60 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p>One of Shaun T\u2019s most popular programs, INSANITY is designed to push your limits and force your body to adapt.<\/p>\n<p>By providing\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-cardio?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio<\/a>,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bodyweight-vs-weight-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">bodyweight<\/a>, and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-recovery?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">recovery training<\/a>, Shaun T guides you through the process of surpassing your limits, finding new ones, and surpassing those as well.<\/p>\n<p>Most interval workouts are moderate cardio-based exercises with short, high-intensity intervals. But in MAX Interval Training, your moderate-intensity exercise gets replaced with maximum-intensity exercise, and your short intervals of intensity get replaced with a short period of rest.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/insanity-max30?referringrepid=1393\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169983\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/14140347\/how-to-choose-bodi-program-600-insanitymax30.png\" alt=\"\" width=\"278\" height=\"148\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/insanity-max30?referringrepid=1393\" target=\"_blank\" rel=\"noopener\"><b data-redactor-tag=\"b\">INSANITY: MAX 30<\/b><\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Cardio, Bodyweight Training, Core, Recovery, Weight Loss, Recovery<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030 minutes\/day for 60 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/19-things-you-dont-know-about-shaun-t?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Shaun T<\/a><\/p>\n<p>The goal of\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/insanity-max30-now-available?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">INSANITY: MAX 30<\/a>\u00a0is to push yourself as hard as you can for as long as you can \u2014 and then just a bit longer the next day.<\/p>\n<p>This program is just as intense as the original\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/insanity?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">INSANITY<\/a>\u00a0workouts, but has been condensed into shorter, 30-minute spans, and also offers a modifier who demonstrates the easier, lower-impact version of every move.<\/p>\n<p>If you\u2019ve just finished\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/programs\/focus-t25?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">FOCUS T25<\/a>, and want to stick with Shaun T through shorter workouts, this is a great program to choose.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/tough-mudder-t-minus-30\/start-here?locale=en_US&amp;referralprogramid=TMTM&amp;referringrepid=1393&amp;trainername=HunterMcIntyre\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169936\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13155532\/TM30_Logo_4C_NoTag_042319.png\" alt=\"Tough Mudder T-Minus 30 Logo | BODi Workout\" width=\"185\" height=\"178\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/tough-mudder-t-minus-30\/start-here?locale=en_US&amp;referralprogramid=TMTM&amp;referringrepid=1393&amp;trainername=HunterMcIntyre\" target=\"_blank\" rel=\"noopener\">Tough Mudder T-Minus 3<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Athletic Training, Strength, Cardio, Core, HIIT<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030 minutes\/day for 30 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0Hunter McIntyre<\/p>\n<p>Whether you\u2019ve already signed up to take on a Tough Mudder or you just want to get into Tough Mudder-shape \u2014 strong, lean, and incredibly fit \u2014 you\u2019ve come to the right place because\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/tough-mudder-t-minus-30?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">T-MINUS 30<\/a>\u00a0was designed just for you.<\/p>\n<p>Tough Mudder Champion Hunter McIntyre has taken everything he\u2019s learned while training and created specialized routines designed to help you cross the finish line. Every move is inspired by the course, but it\u2019s his crazy personality and cast that will make you feel like you\u2019re training like a team.<\/p>\n<p>The primary workouts in Tough Mudder T-MINUS 30 focus on building total-body strength,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/cardiorespiratory-endurance-definition?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">cardio endurance<\/a>, and functional mobility, pushing you a little further each week to help make sure you\u2019re in peak condition after 30 days.<\/p>\n<p>While the workouts are advanced, every workout has a modifier so even beginners can get incredible results!<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/a-little-more-obsessed\/start-here?locale=en_US&amp;referralprogramid=ALMO&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169937\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13160039\/AMO_Logo_K_bkrd_300dpi.png\" alt=\"A Little More Obsessed Logo | BODi Workout\" width=\"235\" height=\"158\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/a-little-more-obsessed\/start-here?locale=en_US&amp;referralprogramid=ALMO&amp;referringrepid=1393&amp;trainername=AutumnCalabrese\" target=\"_blank\" rel=\"noopener\">A Little More Obsessed<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Slim &amp; Sculpt, Cardio, Muscle Building<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a045\u00a0minutes\/day for 80 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Dumbbells, Resistance Loops, Strength Slides, Core Comfort Mat*, BOD Rope*, Push-up Stands*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-hub-meet-autumn?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Autumn Calabrese<\/a><\/p>\n<p>With\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/a-little-more-obsessed?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">A Little More Obsessed<\/a>, Autumn takes your obsession further than ever before!<\/p>\n<p>With a little more intensity in a little less time, Autumn adds new moves and a new cardio flow routine to her megahit,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">80 Day Obsession<\/a>.<\/p>\n<p>As with its previous installment, for optimal results, you\u2019ll want to follow the Timed-Nutrition\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/post-workout-meals-80-day-obsession?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Eating Plan<\/a>, using\u00a0<a href=\"https:\/\/www.teambeachbody.com\/shop\/us\/d\/beachbody-portion-control-7-piece-container-kit-BBPortionControlContainer?ICID=BLOG_PFC&amp;referringrepid=1393&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">Portion-Control Containers<\/a>\u00a0to keep things simple.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/bomb-body-with-sophia-rose\/workouts?locale=en_US&amp;referralprogramid=BBSR&amp;referringrepid=1393&amp;trainername=SophiaRose\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-169938\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13162438\/Bomb-Body-Logo.png\" sizes=\"auto, (max-width: 255px) 100vw, 255px\" srcset=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13162438\/Bomb-Body-Logo.png 1586w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13162438\/Bomb-Body-Logo-715x358.png 715w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13162438\/Bomb-Body-Logo-394x197.png 394w, https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/13162438\/Bomb-Body-Logo-340x170.png 340w\" alt=\"Bomb Body with Sophia Rose Logo | BODi Workout\" width=\"255\" height=\"127\" \/><\/a><\/p>\n<h2><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/bomb-body-with-sophia-rose\/workouts?locale=en_US&amp;referralprogramid=BBSR&amp;referringrepid=1393&amp;trainername=SophiaRose\" target=\"_blank\" rel=\"noopener\">Bomb Body With Sophia Rose<\/a><\/h2>\n<p><strong data-redactor-tag=\"strong\">Type:<\/strong>\u00a0Bodyweight Training, Cardio, HIIT, Strength, Weight Loss<br \/>\n<strong data-redactor-tag=\"strong\">Time:<\/strong>\u00a030 minutes\/day for 30 days<br \/>\n<strong data-redactor-tag=\"strong\">Equipment:<\/strong>\u00a0Mat*<br \/>\n<strong data-redactor-tag=\"strong\">Trainer:<\/strong>\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/meet-sophia-rose?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Sophia Rose<\/a><\/p>\n<p>Whether she\u2019s doing her core-crushing,\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/circuit-training?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">circuit-style<\/a>\u00a0primal movement routines, or showing off her explosive\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/hiit-running-workout-for-beginners?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">HIIT<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/plyometrics?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">plyo<\/a>\u00a0moves, Sophia Rose puts the pedal to the floor with the determination of a fighter and the grace of a dancer.<\/p>\n<p>With\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/bomb-bodyweight-blast-sophia-rose?referringrepid=1393\" target=\"_blank\" rel=\"noopener\">Bomb Body<\/a>, Sophia Rose will coach you through 30 days of workouts \u2014 30 minutes each \u2014 designed to burn fat, supercharge your confidence, and sculpt your very own badass body \u2014 right at home. Even better than how good the moves will make you look is the way they\u2019ll make you feel \u2014 strong, confident, and in tune with your body.<\/p>\n<div style=\"margin-top: 0px; margin-bottom: 0px;\" class=\"sharethis-inline-share-buttons\" ><\/div>","protected":false},"excerpt":{"rendered":"<p>The best BODi program for you is the one that you will look forward to doing and completing and maybe even completing again and again. Or you may want to do workouts from different programs or try them all with your BODi subscription. With the categorized list below, we are here to help you make [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[916,919],"tags":[2208,2209,2204,2205,2206,2207],"class_list":{"0":"post-8277","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-find-workout-program","7":"category-programs-to-lose-weight","8":"tag-best-bodi-workout-program","9":"tag-best-bodi-workout-programs","10":"tag-bodi-program","11":"tag-bodi-programs","12":"tag-bodi-workout-program","13":"tag-bodi-workout-programs","14":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Best BODi Program for You - Fitness, Health &amp; 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