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LIIFT4 Review – What You Need to Know About Joel Freeman

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Beachbody’s Super Trainer Joel Freeman created LIIFT4 to combine weight lifting and HIIT workouts to help you get maximum results in 8 weeks. If you’re looking for a new fitness program, the LIIFT4 program offers serious results without gimmicky moves or crash dieting. The best part? It can be done at any fitness level and repeated multiple rounds.

Joel Freeman with the words LIIFT4 - LIFT. HIIT. REST. REPEAT.

What is LIIFT4?

Beachbody’s super trainer, Joel Freeman, created LIIFT4 to combine the benefits of strength training and high intensity interval training (HIIT). The workouts are super effective in building muscle and burning fat! If you’re looking for a comprehensive at home workout 4 days a week – this is a great workout program!

What does LIIFT4 stand for?

It stands for “Lift, HIIT, Rest, Repeat” because you’ll Lift weights followed by cardio (high intensity interval training) each workout. You also get 3 rest days throughout the week before you Repeat it again the next week. The two I’s come from the shortened version of high intensity interval training – HIIT.

Why We Love It

We’ve completed the program multiple times since it launched, and we keep coming back to it! The moves are simple to understand, but they are always a challenge! It’s also really nice that you don’t have to repeat a workout (until you go back through it like we have!)

We love that the program is just 4 days a week, 30-40 minutes a day too! We actually saw better results with this program than any other program we’ve tried!!

Joel is also amazing. He doesn’t work out in the workouts, but he acts as a personal trainer checking for proper form and pushing you to push harder during the cardio segments.

He’s also a leader in the fitness industry and has held certifications at American Fitness Association of America (AFAA) and the American Council on Exercise (ACE), and he’s currently a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist. So we know he knows what he’s talking about! We recently had Joel on The Kim and Kalee Show Podcast talking all things fitness!

Below is my own LIIFT4 before and after photo! 

You can also view more LIFT4 Before and After Photos.

2B Mindset LIIFT4 Before and After Photo
8 Weeks Before & After

Who will love this program?

  • Women looking to tone up and see muscle definition.
  • Men looking to build mass and get ripped.
  • Intermediate to advanced exercisers who enjoy weight training
  • Someone who gets bored doing the same routines (new workouts every time!)
  • Anyone looking to get in a tough workout in just 30 minutes

Does LIIFT4 build muscle?

LIIFT4 is an effective workout for building muscle and burning fat because it focuses on hypertrophy training to increase lean muscle mass and high intensity interval training to shed the fat quickly.

Will I lose weight with LIIFT4?

I lost around 8 pounds with LIIFT4 by following the workout calendar and adding in a cardio workout one day a week. My energy has increased, as well as, my strength in my upper body and legs!

How long are the LIIFT4 workouts?

They range from 30-40 minutes. You can see how long each workout is, plus the full schedule here!

Does LIIFT4 have cardio?

LIIFT4 incorporates high intensity interval training (HIIT) cardio workouts 3 to 4 times a week. HIIT training has been shown to burn more fat than traditional cardio making it a very effective way to train. You can also add in cardio on any rest day.

LIIFT4 Review Workout with Reps and Calorie Burn

How many calories are burned in LIIFT4?

During the 50/50 workouts, I burned around 250 calories. On the Circuit days (with no cardio), I burned around 190 calories on average. There are full HIIT workouts scattered throughout the program. On those days I burned over 300 calories.

The liift4 Calendar

The LIIFT4 Calendar offers new unique workouts every single day! You’ll do weight training 3-4 days a week followed by intense cardio. As you advance through the program Joel mixes up the moves and encourages you to reach for heavier weights.

The great thing about this exercise program is it offers great results for the entire body without complicated routines! You can add in a favorite cardio workout 1-2x a week if you wanted to mix in other Beachbody workouts.

liift4 workout schedule

This is just a screenshot of the workout calendar. You’ll receive a clearer, larger one on Beachbody on Demand. 

The LIIFT4 Workouts

Within the schedule, there are 4 unique types of workouts. They are:

1. 50/50 – Half the workout is lifting and the other half is HIIT training followed by core work.

For example, you’ll do a quick 2-minute warmup, focus on 2 moves like rows and bicep curls and repeat those 2 moves 3 times. Then, you’ll do 3 HIIT moves in intervals of 60, 45, and 30 seconds. You’ll repeat the HIIT moves 3 times as well. Then, you’ll finish with abs and a cool down.

2. Circuit – Your whole workout will be lifting weights.

You’ll do 2 rounds of 4 exercises and have a burnout at the end along with core work. 

3. LIIFT Intervals – This is where you’ll do 2 strength moves followed by a 30 second HIIT move.

Strength Intervals are always on Shoulder day.

 4. HIIT Workouts — HIIT means just that — all cardio!

Get ready for every other leg day to blast your lower body with plyo moves (modifier provided).

Below is the LIIFT4 Workout Breakdown

Weeks 1-6: Build Phase

  • Monday: Chest & Triceps (50/50 on Weeks 1, 3, and 5)
  • Tuesday: Back & Biceps (50/50 on Weeks 2, 4, and 6)
  • Wednesday: Rest
  • Thursday: Shoulders (LIIFT Intervals)
  • Friday: Legs (50/50 on Weeks 1, 3, and 5)

Weeks 7-8 Shred Phase

  • Monday: Chest & Back (Circuit)
  • Tuesday: Legs (50/50)
  • Wednesday: Rest
  • Thursday: Arms (Circuit)
  • Friday: Total Body HIIT (HIIT)

What do you do on LIIFT4 rest days?

On your rest days, you can complete of Joel’s recovery workouts, go for a walk, or enjoy one of your favorite cardio workouts from another program. You can also take the day completely off from working out. You should still follow the LIIFT4 eating plan on your rest days.


See Exact Workout Times Per Day

weight progression tracker

One way to continue to challenge yourself and see results is to track your weight selection for every exercise. We highly recommend printing a sheet and tracking your progress!

Is there a modifier in LIIFT4?

There is a modifier in every LIIFT4 workout. He or she shows how to make the HIIT (high intensity interval training) exercises low impact and ab moves less challenging. There isn’t a modifier shown using resistance bands.

Is LIIFT4 for a beginner?

Yes, LIIFT4 is a great workout for beginners looking to lift weights and challenge themselves. The workouts focus on proper form and offer modifications throughout the cardio and core work sections each day. You can also choose lighter weights as a beginner.

Should I do B4 LIIFT4?

If you’re a beginner, you could try B4 LIIFT4. It’s included on Beachbody on Demand and gives you a shorter workout to see if you’d like the full program.

What equipment do I need for LIIFT4?

Along with the workouts, nutrition guide, calendar, and a weight progression tracker, you’ll need multiple sets of dumbbells or a set of adjustable dumbbells for the workouts. You may also like a foam roller and a mat.

What weights should I use for LIIFT4?

You’ll need a set of light, medium, and heavy weights. I used 8, 10, 12, 15, 20, and 25 pound weights with LIIFT4. I love adjustable Selecttechs because they don’t take up space and are cheaper than traditional dumbbells.

Can you do LIIFT4 with resistance bands?

Resistance bands can be used instead of dumbbells for LIIFT4; however, it isn’t as effective. You really need dumbbells to get the full benefits of LIIFT4. No one shows you how to use the exercise bands in the workouts either.

meal plan and nutrition guide tips-

The LIIFT4 Meal Plan

In order to get the best results and see weight loss, we recommend following one of Beachbody’s nutrition programs — Ultimate Portion Fix or 2B Mindset.

If you’re not sure which plan you want to use, you can check out our LIIFT4 Meal Plan Sample. There is also a LIIFT4 Nutrition Guide included in the digital materials that can help you find a plan that works with your lifestyle.

We also have a 9-week eating meal plan that is super simple! We hate complicated recipes and wanted to offer something super easy for people to use!

Along with the meal plan, there is an emphasis on the Beachbody Performance SupplementsEnergize and Recover.

Joel LIIFT4 Cheat Day Halo Top

The LIIFT4 Eating Plan also includes a cheat day!

Once a week, you can indulge yourself in your favorite foods or have a drink! Get our tips & tricks to a cheat day without hurting your results!

You can view our sample LIIFT4 meal plan here!

Read all about the supplements

LIIFT4 Deluxe Challenge Pack

How much does LIIFT4 cost?

LIIFT4 is included with a Beachbody on Demand membership. A 3-month membership (14-day free trial) is $59.85 and is billed on day 15.  An annual membership is $99. You can also choose to add on the recommended workout supplements, Energize & Recover, or Shakeology with an annual membership for around $160.

Our favorite option is the Deluxe Challenge LIIFT Pack

It includes:

  • Beachbody on Demand + VIP Access
  • Shakeology
  • Pre- & Post Workout Supplements
  • 2 Shaker cups
  • Resistance Bands
  • Meal Plan
  • Workout Calendar

You could also choose just to do the workouts + Shakeology or the workouts + Energize and Recover.

If you’re not looking for any supplements, we’d recommend a Beachbody on Demand membership.

This allows you to stream the program, have access to 100s of other workouts, and also print the calendar, tracker, and meal plan.


No, this program is exclusively on to Beachbody on Demand. LIIFT4 came out on October 1, 2018 and was available through VIP Early Access on Beachbody on Demand. Now it’s available for all BOD members!

If you haven’t tried streaming with it yet, it’s really awesome and easy to use. You get access to hundreds of workouts, can download a week’s worth of workouts, and even stream to your TV with the right device. You can start a free trial now!

Kim, Kalee, and Joel Freeman

If you’re considering Beachbody Coaching, we’d love to chat! You can also learn more about how to become a coach or how coaches make money here!

Should I do LIIFT4 or….?

You may be wondering if LIIFT4 is the best program for you compared to 80 Day Obsession, 6 Weeks of Work, MBF, or P90X.

The cool thing about Beachbody on Demand is that you can always try a program to see if you like it before committing to it. You can also complete one program and move onto a new one! We love LIIFT4 because of the flexible schedule and simple and effective moves.

If you’re looking for more cardio or compound moves, MBF or 6 Weeks of the Work may be a better fit under an hour.

If you prefer an hour long workout, 80 Day Obsession or P90X may be better! If you’re still debating try each sample workout out on Beachbody on Demand or check out our Beachbody program comparison!

To Recap:

LIIFT4 is an effective total-body workout program focusing on strength training and HIIT to build lean muscle and scorch fat. The 30-40 minute workouts can easily fit into most people’s schedule at 4x a week! 

Get Your Deluxe Challenge LIIFT Pack, workouts + Shakeology or the workouts + Energize and Recover, or Beachbody on Demand membership Today

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