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LIIFT4 combines heavy lifting and intense cardio to transform your

body in 4 days a week. And with 32 unique, real-time workouts, you’ll
never get bored, because you’ll never do the same one twice.

Play Sample Workout

Start Here Workouts Episodes Program Materials

Program Overview

32 30-40
Workouts Mins/Day Intermediate

Program Includes

Strength Training  |  HIIT  |  Circuit Training

Equipment Needed

Dumbbells, Foam Roller, Core Comfort Mat*

LIIFT4 Sample Workout
* Optional
30m  |  Strength Training

Get Started

LIIFT4 Sample Workout Introduction to LIIFT4 Intro to LIIFT4 Nutrition How to LIIFT4
30m | Cardio 2m 2m 7m

Featured Guides

LIIFT4 Program & Nutrition Guide

Everything you need to get started with LIIFT4.

LIIFT4 Workout Calendar

Consult this easy-to-follow eight-week schedule daily to see which workout to do—or whether to focus on
recovery instead.

LIIFT4 Weight Progression Tracker

Use this worksheet to record how much weight you lift in each set of every exercise. Tracking your progress
will help you stay focused on your goals—and regularly reaching for heavier weights.

LIIFT4 Vegan Nutrition Plan

This eating guide cuts animal products from the food lists while maintaining healthy protein levels. Follow the
instructions to find your eating plan, and then use the sample menu and food lists to start transforming your
body from the inside out.

Is LIIFT4 Right For Me?

LIFT. HIIT. REST. REPEAT. Just 4 days a week. Build muscle and burn fat in 8
weeks with 30–40 minute workouts. LIIFT4 mixes weight training and high-
intensity (HIIT) cardio for a complete body transformation.

What Are the Workouts Like?

For 4 days a week over the next 8 weeks, you’ll build and burn every muscle
group. Since each 30–40 minute workout is filmed in real time, you’ll never do
the same routine twice.

VIEW WORKOUTS

Tools & Equipment

You’ll get the LIIFT4 Program & Nutrition Guide, a Calendar, and a Weight
Progression Tracker. Essential equipment includes 2 levels of Resistance Bands
as an alternative to weights.

VIEW PROGRAM MATERIALS

Nutrition Programs Take Your Results

Even Further
Beachbody’s nutrition programs have helped millions of people get control
over food. Ultimate Portion Fix®, created by Autumn Calabrese, takes the
guesswork out of eating the right portions while enjoying your favorite foods.
With 2B Mindset®, created by Ilana Muhlstein, MS, RDN, you can overcome
emotional and mindless eating while enjoying satisfying meals––no measuring
or counting required! For sustainable weight loss, choose the program that
best fits your lifestyle and goals.

NUTRITION CENTER

Meet Joel

Creator of 10 Rounds™, LIIFT4® and co-creator of CORE DE FORCE®, Joel

Freeman has been working over 15 years in the health and fitness industry,
and is currently a National Academy of Sports Medicine (NASM) Certified
Personal Trainer and Behavior Change Specialist.

Laura C. lost 10 pounds

doing LIIFT4

I’ve always wanted lean and toned legs, arms, and

abs. I could never accomplish that until LIIFT4.
- Laura C.

BEFORE AFTER

Laura is a Beachbody employee. Results achieved after completing LIIFT4 using Beachbody Performance
supplements.

LIIFT4 Related Content

Lift, HIIT, Rest, Repeat With LIIFT4! Everything You Need to Know About HIIT 6 Most Important Tips for Building Muscle
Workouts

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VIP EARLY ACCESS

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The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a US audience. Regulations in your country may vary.

*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.

+Results vary depending on starting point and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one Beachbody
product or extended the program to achieve their maximum results.

Consult your physician and follow all safety instructions before beginning any exercise program or nutrition plan, or using any supplement or meal replacement product, especially if you are pregnant, breastfeeding, have
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