4 Days a Week...Lift. HIIT. Rest. Repeat.
Stream LIIFT4 with a BODi Subscription or buy and even download it on the BODi mobile app. No subscription needed.
HSA/FSA eligible—up to 40% off
See if you qualify. Learn more
Why people love LIIFT4
N/A
"I feel so motivated and encouraged after LIIFT4! I have this new appreciation for fitness that I hope will propel me into a healthier lifestyle. Now I believe I can better incorporate fitness into my life without having it completely take over my time."
Littleton, CO
"I loved that it was only 4 short workouts per week and the flexibility to switch them around to fit my schedule. Joel and the team were encouraging, motivating and enthusiastic."
Horseheads, NY
“I feel stronger and can breathe easier. … I can’t emphasize enough how much my Mindset and emotional resilience have improved alongside my physical health. Despite frequent travel for work and the demands of life with young kids, my wife and I are able to keep each other motivated and keep up steady workout routines.”
Results vary based on starting point, effort, and following BODi’s fitness and healthy eating plan.
Totally transform your body in just 4 days a week
Super Trainer Joel Freeman wants to personally show you how to build a strong, defined physique with a combination of classic weightlifting and high-intensity interval training (HIIT). Joel’s straightforward moves burn and define every muscle group in 32 unique workouts, torching fat and maximizing muscle growth. Stick to his no-nonsense approach for the next 8 weeks, and you'll see serious results—and still have time to live your life.
LIIFT4 shredded their bodies in just 4 days
a week, just like it will shred yours.
Shannon B.
Lost 18 lbs. in 8 Weeks
"It's the perfect mix of cardio, weights, and abs. Forget worrying about bulking up—worry about getting stronger, leaner, and healthier. It will happen with LIIFT4."
Kavi K.
Lost 5.8 lbs. in 8 Weeks
“LIIFT4 was the perfect program to help me because of the combination of old-school weightlifting and high-intensity interval training. So I was building muscle, while shredding fat.”
Michelle H.
Lost 8 lbs. in 8 Weeks
"I loved that it was only 4 short workouts per week and I had the flexibility to switch them around to fit my schedule. Joel and the team were encouraging, motivating, and enthusiastic."
Dan K.
Lost 27.6 lbs. in 8 Weeks
“I didn’t think I would get this toned in 4 days, lose 20+ lbs., and reshape my body like I did. I had been going 5 days a week prior and was only maintaining.”
Charity P.
Lost 52 lbs. in 8 Weeks
"I used to barely make it up the stairs. I was suffering from being sick and letting my body control that. But I am taking my life back and I would not be able to do that without LIIFT4.”
Harvey S.
Lost 18.8 lbs. in 8 Weeks
“I'm blown away with the results I've gotten working out just 4 days a week. The amount of time needed for the program pales in comparison to the results you get out of it.”
†Results vary based on starting point and effort and following BODi’s exercise and healthy eating plan. These individuals are independent BODi Partners.
THE WORKOUTS
4 workouts a week get you strong and lean
Joel is your personal trainer, guiding you through workouts that target a specific area in just 30–40 minutes: chest & triceps, back & biceps, shoulders, or legs. You’ll finish every session with a core-defining ab routine.
Weeks 1–6: Build it
Pick up your weights for classic lifting moves that create serious definition by building one major muscle group at a time, with minimal rest.
Weeks 7–8: Shred it
Keep your heart rate up and your calorie burn high with HIIT-heavy workouts that have your metabolism working overtime as your body gets ripped.
Grow stronger with rest
With 3 strategically chosen recovery days a week, Joel gives you enough time to repair your muscles before you go at it again.
Weeks 1–6: Build it
Pick up your weights for classic lifting moves that create serious definition by building one major muscle group at a time, with minimal rest.
Weeks 7–8: Shred it
Keep your heart rate up and your calorie burn high with HIIT-heavy workouts that have your metabolism working overtime as your body gets ripped.
Grow stronger with rest
With 3 strategically chosen recovery days a week, Joel gives you enough time to repair your muscles before you go at it again.
SAMPLE WORKOUT
LIIFT4 Sample Workout
You’ll lift first, then HIIT second in this full-length Sample Workout that features many of the moves you’ll do throughout the 8-week program.
35m
HIIT, Muscle Building, Core
Equipment Needed:
Dumbbells or B-LINES Resistance Bands, Foam Roller
YOU ALSO GET...
A proven plan to fast-track your gains
Workout calendar
See which days are for workouts and when to focus on recovery, and check off your progress as you go.
Nutrition guide
Easy-to-follow meal plans developed by experts help you get the most out of LIIFT4 workouts.
Fitness guide
You’ll follow a simple, commonsense plan that makes reaching your goals a no-brainer.
Equipment needed
Grab a set of dumbbells or B-LINES resistance bands, a foam roller, and an optional core comfort mat.
Workout calendar
See which days are for workouts and when to focus on recovery, and check off your progress as you go.
Nutrition guide
Easy-to-follow meal plans developed by experts help you get the most out of LIIFT4 workouts.
Fitness guide
You’ll follow a simple, commonsense plan that makes reaching your goals a no-brainer.
Equipment needed
Grab a set of dumbbells or resistance bands, a foam roller, and an optional core comfort mat.
THE METHOD
Why LIIFT4 works
You get the best of both worlds when you combine classic weightlifting and fat-blasting HIIT. You’ll lift heavy before emptying your tank on LIIFT 50/50 days, alternate lifting with high-intensity cardio on Interval days, maximize strength and muscle through focused Circuit days, and leave it all on the floor with dedicated HIIT days. Every workout ends with a quick ab routine to fire up and shred your core. It’s expertly designed for maximum efficiency and killer results in just 8 weeks.
MEET
Joel Freeman
Joel Freeman is an NASM certified personal trainer and creator of top programs like LIIFT MORE, 10 Rounds, and LIIFT4. For 20 years, he’s helped people crush their fitness goals and unlock their athletic potential.
HSA/FSA eligible
Save up to 40% on
with your HSA/FSA dollars
We’ve partnered with Dr. B to make BODi programs HSA/FSA eligible. That means it’s more affordable than ever to reach your health & fitness goals—and maintain your results!
Get fit anywhere
Download the BODi app on your favorite device and stream your workouts wherever you are.
Your healthier lifestyle starts here.
By continuing, I agree to the Terms and Conditions and Privacy Policy.
Distributed in the US by Beachbody, LLC, 400 Continental Blvd, Suite 400, El Segundo, CA 90245
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice or treatment. Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement, especially if you are pregnant, breastfeeding, have any medical condition or are taking any medication.
Apple TV is a registered trademarks of Apple Inc. iOS is a registered trademark of Cisco Technology, Inc. Roku is a registered trademark of Roku, Inc. Fire and all related logos are trademarks of Amazon Technologies, Inc. Android, Chromecast, and Google Play are trademarks of Google LLC.
From Business Insider. © 2021 Insider Inc. All rights reserved. Used under license.
© 2025 BODi. All rights reserved. All third party trademarks are the property of their respective owners.