Free Workouts Beachbody on Demand

Want to get moving but don’t know where to start?

Here are all the FREE workouts you can do on Beachbody On Demand that includes sample workouts from our newest and most popular programs.

Note: A Beachbody On Demand membership is required to access the full program. 

Free Workouts on Beachbody On Demand

Shaun T Exclusive Workouts

Shaun T created two new, 25-minute workouts that feature a compilation of moves from all of Shaun’s workout programs, including Focus T25, Insanity, Shaun Week, Hip Hop Abs, and more.

10 Rounds Sample Workout

Joel Freeman’s shadow boxing program consists of three days of boxing training plus two days of strength-building workouts.

Learn more about 10 Rounds and try the free sample workout.

Barre Blend Sample Workout

Elise Joan’s program is a low-impact, total-body workout that’s a fusion of ballet barre, Pilates, and cardio interval training.

Learn more about Barre Blend and try the free sample workout.

4 Weeks of THE PREP Sample Workout

This program from Amoila Cesar is designed to help you get ready for 6 Weeks of THE WORK or any advanced Beachbody program.

Learn more about 4 Weeks of THE PREP and try the free sample workout.

6 Weeks of THE WORK Sample Workout

Amoila Cesar’s program is based on six primary training elements: strength, hypertrophy, endurance, power, agility, and mobility.

Learn more about 6 Weeks of THE WORK and try the free sample workout.

Morning Meltdown 100 Sample Workout

This program from Jericho McMatthews includes a variety of training methods including HIIT, resistance, active recovery, mobility, and more.

Learn more about Morning Meltdown 100 and try the free sample workout.

21 Day Fix Real-Time Sample Workout

This updated version of 21 Day Fix with Autumn Calabrese is a fresh take on the original workouts plus some new moves.

Learn more about 21 Day Fix Real-Time and try the free sample workout.

21 Day Fix EXTREME Real-Time Sample Workout

Autumn re-shot 21 Day Fix EXTREME, which now features original and real-time EXTREME workouts.

Learn more about 21 Day Fix EXTREME and try the free sample workout.

Transform :20 Sample Workout

With this step program from Shaun T, you can get a total-body workout in 20 minutes.

Learn more about Transform :20 and try the free sample workout.

LIIFT4 Sample Workout

Joel Freeman combines heavy lifting and intense cardio in 32 unique, real-time workouts.

Learn more about LIIFT4 and try the free sample workout.

Clean Week

Clean Week with Megan Davies is a seven-day fitness and nutrition program designed to help you kick-start healthy habits.

Learn more about Clean Week and try the free workouts.

Mes de Mas Sample Workout (Spanish)

This program from Idalis Velazquez features super-efficient workouts, easy meal plans, and healthy recipes that anyone can master.

Learn more about Mes de Mas and try the free sample workout.

Beachbody Kids Workouts

During this unprecedented time, we want to continue helping families stay healthy and sane by offering some fun ways to expend energy together.

There is now a selection of Beachbody Kids Workouts free for all to access with no Beachbody On Demand registration required. We hope you’ll use these workouts to make family fitness fun and a part of your daily routine!

Check out the free kids workouts.

Ready for more? Then sign up for a Beachbody On Demand membership and check out even more of our premium at-home workout programs!

LIIFT 4

Strong and lean in just 4 days a week — Super Trainer Joel Freeman is about to unleash one of the biggest fitness programs of 2018 that will get you building lean muscle and burning a ton of calories.

You’ll pack into just about 30 minutes on average what would normally take an hour and a half at the gym.

It’s called LIIFT4, and it’s an efficient, no-nonsense workout that combines weightlifting and calorie-burning high-intensity interval training (HIIT).

LIIFT4 will become available in the Beachbody On Demand member library on October 1!

The moves are based on classic lifting techniques that let you isolate, stabilize, and focus each rep on the muscle group you’re working.

Every workout ends with a quick core routine for a full-body build and burn that leaves you shredded.

There are no gimmicky moves, no overly complicated routines, and no opportunity for boredom because you’ll do all 32 workouts of the program in real time with Joel and the cast, never doing the same workout twice.

How LIIFT4 Works

Because you’re only working out 4 days a week, Joel makes every second count during each workout; they’re structured to keep you lifting on pace and constantly moving, while timed rest periods allow you to catch your breath before attacking each set.

Joel believes if you train smart you’ll never overtrain. Three recovery days a week give muscles time to repair so you can push harder, lift heavier, and get better results faster.

There are two phases for maximum results: For the first 6 weeks, you’ll build, cut, and define your body, followed by 2 weeks to burn through calories and fat, revealing your ultimate physique.

And since a hardworking body needs fuel, we’ve put together a LIIFT4 Nutrition Guide to make sure you’re getting all the protein, nutrients, and healthy carbs you need for your best results.

Joel also wants to make sure you drink your daily Shakeology. Each superfood nutrition shake has a healthy blend of potent ingredients, including high-quality proteins, probiotics, and essential vitamins and minerals.

To take your workouts and results even further, he’s added the performance-enhancing benefits of Beachbody Performance to your daily routine. This performance-enhancing supplement system can help you get the most out of LIIFT4.

Beachbody Performance gives you more energy to work out and helps you recover faster, so you can hit it again. Motivation has never come easier than with these incredible supplements.

Who Is Joel Freeman?

You know Joel from CORE DE FORCE, the mixed martial arts-inspired workout phenomenon he created with Jericho McMatthews.

This time, he’s flying solo — and he’s pumped to get you motivated with the same workouts he does at home that have given him crazy-good results.

Working over 15 years in the health and fitness industry, Joel has held certifications from the 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.

From running day-to-day operations in gyms in Texas and Washington to directing Group X programming at Gold’s Gym SoCal and becoming an International Fitness Presenter — he’s done it all.

What Equipment Do I Need?

All you need is a set of light, medium, and heavy weights (depending on your fitness level), or you can substitute with resistance bands.

What Intensity Level Is LIIFT4?

The intensity level of LIIFT4 is high. Whether you’re weightlifting or HIIT training, the breaks are short and Joel continually pushes you to do your best.

This is an intermediate to advanced program, but don’t let that scare you. There’s a modifier you can follow for every workout.

How Much Space Do I Need for This Program?

All you need is about a 6×6 space to get this program done.

Tell Me About the LIIFT4 Program and Nutrition Guide

The LIIFT4 Program and Nutrition Guide features simple, back-to-basics nutrition with common-sense guidelines that facilitate muscle building and fat burning.

The BEST part is you can still have a life — the plan includes an optional “cheat day.” There are no gimmicks, no complicated recipes. Just five easy steps designed to deliver serious results.

What Is Included?

You will get a Workout Calendar as well as a Weight Progression Tracker. The program also comes with a nutrition guide to make sure you're eating the right protein, nutrients, and healthy carbs and fats that your body needs. 

SIGN UP NOW TO ACCESS BEACHBODY ON DEMAND!