If you’re trying to work out but not seeing the results you want, or you’re short on time but still want to get strong, build endurance, and train consistently, Joel Freeman has the answer. All aboard the 25 Minute Speed Train—your 8-week, step-by-step strength plan to help you make real progress, no matter your starting point. Joel trains you from his home gym, where his efficient workouts and expert cues help you execute every move with perfect form and minimal equipment. No more wasting time, wondering what to do, or giving up in frustration. This is training that keeps you on the right track.
CreatorJoel Freeman
Week 1 Day 1: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge.
Week 1 Day 2: Upper Body
Jun 11, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 3: Core Cardio
Jun 12, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 1 Day 4: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 5: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 1 Day 6: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 1
Jun 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 2 Day 1: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 2: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 3: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 2 Day 4: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 5: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 2 Day 6: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 2
Jun 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 3 Day 1: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 2: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 3: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 3 Day 4: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 5: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 3 Day 6: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 1
Jun 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 4 Day 1: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 2: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 3: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Week 4 Day 4: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 5: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 4 Day 6: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Flexibility & Mobility 2
Jun 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 5 Day 1: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells
Week 5 Day 2: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 5 Day 3: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 5 Day 4: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 5 Day 5: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells
Week 5 Day 6: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 1
Jun 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 6 Day 1: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 6 Day 2: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
Week 6 Day 3: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 6 Day 4: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
Week 6 Day 5: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 6 Day 6: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 2
Jun 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
Week 7 Day 1: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 2: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 3: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells
Week 7 Day 4: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 5: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 7 Day 6: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 1
Jun 10, 2025
This dynamic flexibility and mobility routine will increase joint range of motion and elasticity, while promoting much needed active recovery. Works well for Mobility & Flexibility
Week 8 Day 1: Upper Body
Jun 10, 2025
Build strength and muscular endurance in this upper body workout that focuses on chest, back, shoulders, and triceps. Works well for Strength Equipment needed Dumbbells
Week 8 Day 2: Lower Body
Jun 10, 2025
Define and strengthen your quadriceps, glutes, hamstrings, and calves in this comprehensive 25-minute challenge. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 3: Total Body
Jun 10, 2025
Work your entire body with compound and complex movements, to build strength, stamina, and stability. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 4: Upper Body
Jun 10, 2025
Strengthen your back, shoulders, chest, and biceps in this powerful upper body workout. Works well for Strength Equipment needed Dumbbells, Resistance Loops
Week 8 Day 5: Lower Body
Jun 10, 2025
Create endurance and power in this lower body workout focused on your glutes, hamstrings, and quads. Works well for Strength Equipment needed Dumbbells
Week 8 Day 6: Core Cardio
Jun 10, 2025
Core based cardio to work your abs, obliques, and lower back, while burning a ton of calories. You won’t look at cardio the same. Works well for Cardio, Core Equipment needed Dumbbells
Flexibility & Mobility 2
Jun 10, 2025
A slower dynamic flexibility workout to increase circulation, mobility, and speed muscle recovery. Works well for Mobility & Flexibility
