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!

Shaun T's CIZE

         

        What is CIZE?

• CIZE brings the dance studio home with dance courses that help you master professionally choreographed routines, step-by-step
  
• An alternative to getting fit for those who dislike the monotony of traditional forms of exercize such as weight work and cardio drills
  
• A totally exhilarating way to scorch calories and burn fat
  
  Who should get CIZE?
  

• Those who want to get in shape, but have fun doing it
  
• Those who want a simple, no-pressure way to learn how to dance
  
• People who have dance experience and want a fun, new way to challenge themselves and learn new moves
  
• People who want to dance like their favorite pop culture icons and listen to today's hottest music
  
• Families who want to get fit and have fun together learning dance moves
  
  What are the unique benefits?
  

• CIZE helps you get fit in 4 weeks as you master professionally choreographed dance routines.
  
• Forget squats, lunges, push-ups, and boring cardio. CIZE is a thrilling and fun alternative to traditional exercise!
  
• Shaun T breaks down the freshest choreography step-by-step, move-by-move so that by the end ANYONE can bust out an impressive dance routine.
  
• You'll CIZE IT UP to the hottest music originally recorded by artists like Ariana Grande, Bruno Mars, Timbaland, Destiny's Child, and more!
  
• You'll be so focused on mastering the moves and having fun that you'll forget you're getting a cardio, core, and strengthening workout the whole time! 
  
  
  
  How does CIZE work?
  CIZE breaks down the moves step-by-step as you go, so you can learn them, repeat them, create a sequence, and bust out a full routine to songs from the CIZE playlist. You won't stop moving to the beat and will get a killer cardio, core and strength workout—all at once!
  
  What’s included?
  

  • 6 dance courses on 3 DVDs to help you learn to dance while you get in incredible shape!
    
  • Get Started Guide that tells you everything you need to know to get started right, how to accurately track your body transformation, earn FREE CIZE socks, and what to do to get your best results.
    
  • EAT UP! Guide with a simple-to-follow meal plan that lets you eat the foods you like in the proper portions to help you achieve maximum health, energy, and weight loss.
    
  • Weekend Survival Guide that gives you the tools to stay on track, even when you're eating out! Learn the DO's and DON'Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
    
  • Beginner Calendar where you can rate your dance skills and track your progress!
    
  • Advanced Calendar shows you which dance workout to do each day to lose weight and get your sexy
    dancer's body faster!
    
  • Plus 1 FREE bonus workout:
    

  • 8 Count Abs: Strong abs and core are at the heart of every great dancer—and sexy body! You'll find this ab-targeting sequence at the end of each disc. Work your abs on the floor, then end the 8 minutes Cizing It Up with an ab sequence choreographed to the song HEADSPRUNG, originally recorded by LL Cool J.
  
  EXCLUSIVE! Order HERE & get the FREE bonus workout, Hold Your Own!
  Want to impress your friends at a wedding, party, or just your next night out? With Hold Your Own, we teach you a few go-to moves that'll make their jaws drop!
  
  Can I stream my CIZE courses?
  Yes! If you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for "Purchased Programs" in Beachbody On Demand to access CIZE.” 
  
  
  

Last month, I had the privilege of getting CIZE certified WITH Shaun T! Here is the dance we learned, how awesome is that?! We straight up looked like professional back-up dancers lol We were the very FIRST group to get certified! It was so much fun! The course was 8 hrs long. I ended up burning 2,400 calories that day. 

Shaun T CIZE by Beachbody

THE END OF EXERCISE IS COMING!!!

Tired of squats, lunges, push-ups, and boring cardio? Then pay attention because you’re about to look forward to working out! Shaun T goes back to his dancing roots and makes losing weight an “experience.” You’ll be LIVIN’ and SWEATIN’ to hot new moves and great music!

And if you think you can’t dance, don’t worry. Shaun breaks down the routines, step-by-step, move-by-move, and builds them into a full dance workout. And at the end, you’ll get to CIZE IT UP to songs from Shaun’s playlist. You’ll be so focused on mastering the moves that for 35–40 minutes you’ll forget you’re actually burning fat and calories, and getting in the best shape of your life.

“Don’t say you can’t dance…because anyone can dance…” —Shaun T

I'M READY TO CIZE IT UP!!!

Ready to blast fat?

If I told you that there was a way to burn more calories, lose more fat, and improve your cardio fitness level while spending less time doing cardio, you’d probably reach for your phone to report me to the consumer fraud hotline, right?

Well, this is one of those rare times when your natural it’s-too-good-to-be-true reaction could be mistaken. If you want to take your fitness and fat loss to the next level—without spending more time in the gym or working out—then high intensity interval training (also known as HIIT) could be exactly what you're looking for.

Before getting into the details, notice that I didn’t say HIIT would be easier, just that it would take less of your time. In fact, the HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.

What It Is and How It Works
HIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:

• HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse after saying the wrong thing.
• HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.
• HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.
• HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.
• To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.

So wanna do some HIIT right in your own home? I have 2 programs I love and are so much fun! They are Shaun T's Insanity and Chalene Johnson's TurboFire. Best part? NO EQUIPMENT!!! Just you and and a tv. Take it on vacation or on your business trip and get a better workout than you would at a gym. And don't fret, you won't be doing this alone! I am here for you for motivation and support to make sure you get the results you want!! Plenty of time to get ready for spring time, don't wait!

Here is a preview for Insanity and for TurboFire.

Hybrid Schedules using P90X, Insanity, TurboFire, One on One, and P90X+

If you ever wanted to do a hybrid of your workout programs, here are some great hybrids! These are easy to print so you can chart your progress as you go. BRING IT!

P90X and Insanity hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/d35f8de1-d294-4585-9b3a-1d7c5b21c37a

P90X and TurboFire hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/a0c1918e-3ada-4252-860a-b8aac5814ebd

P90X and P90X One on One hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/41a0dc5d-8eaa-45f0-befd-cd577c84a8ba

P90X and P90X+ hybrid schedule~ printable worksheets
http://www.teambeachbody.com/home/-/dl_get_file/19fa6291-a8fe-4977-86a6-5c6b59166c69