The Best BODi Workouts – By Category

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With all of the workout programs that BODi, formerly known as Beachbody, has produced, figuring out which programs are the best BODi workouts for you can be a bit overwhelming.

Over the years they have developed hundreds of programs that have all helped people get in amazing shape.

BODi Workouts range from cardio, dance, lifting, HIIT, barre, pilates, yoga, bootcamp, and more.

You’re probably familiar with some of their more popular programs like P90x, Insanity, PiYo, 21 Day Fix, and Muscle Burns Fat.

Now with BODi, you get access to all of the programs under one platform, for as little as $9.99 a month.

With so many workouts at your fingertips, I’ve created this list of the best BODi workouts to help you find one that meets your goals. We’ll look at the following categories:

Many of these programs have become some of BODi’s most successful programs to date. These were chosen not only because they have given people tremendous, even life changing results, but also because I have personally done every one of these programs.

And trust me, they will get you RESULTS!

But First, What is BODi?

beachbody on demand screenshot

BODi, formerly known as Beachbody on Demand, is the premier fitness streaming platform from BODi, formerly known as Beachbody.

BODi has been producing successful workout programs for over 20 years. Originally these were distributed on DVDs.

In 2015 Beachbody on Demand was launched and put all the programs ever made by Beachbody all on one platform for only $9.99 a month.

Since then BODi continues to introduce many new workout programs each year, along with live classes on BODi, a premium feature that can be added on to BOD.

Now with the programs not limited to the space on DVDs, programs are filmed in real time, with no two workouts being the same, even in the longer programs like 80 Day Obsession or Morning Meltdown 100. That’s right, that’s 80 and 100 completely different workouts, so you’re never doing the same workout twice.

So with all of these workouts available on BODi, I thought it would be helpful to identify some of the best BODi workouts in a few categories. No matter what kind of workout you are looking to do, you can be assured that these workouts are effective and will get you the results you are looking for.

Best BODi Workouts for Beginners

21 Day Fix with Autumn Calabrese

21 Day Fix is one of BODi’s staple programs. In the Beachbody Challenge, the majority of the the finalists started their weight loss journey with 21 Day Fix.

There are a few reasons for it being a great program for beginners.

Its only 21 days long. You can do anything for 21 days!

The workouts are only 30 minutes so it’s not overwhelming.

Keeping up with your daily nutrition and food intake is easy with the portion fix containers.

Finally, It gets results! When you do the program, and stick to your portion fix container, you’ll be amazed at the progress you will see in just 21 days. That’s results in less than a months time!

And once you complete 21 Day Fix, you can do it again with 21 Day Fix Real Time or bump up the challenge and go on to 21 Day Fix Extreme.

Try this sample workout and see how you like it:

Best BODi Workouts for Weight Loss

Muscle Burns Fat with Megan Davies

Muscle Burns Fat (MBF) had the most successful launch of a program in BODi History.

I was fortunate to be in the test group for this program during my postpartum weight loss journey after having my son Corban.

This is Megan Davies first program, and she quickly became my personal favorite super trainer. You’re going to love her!

This is also a great program to do with your husband if he has been on the fence about jumping into a program with you. It’s a great blend of weights and cardio and he will be surprised at how much it will kick his butt.

What makes Muscle Burns Fat so great is that it blends muscle building workouts with fat burning cardio and HIIT moves.

This allows you to burn fat with the cardio and HIIT moves, and build muscle which increases your bodies metabolic response to further help your body burn fat.

My postpartum results after having my son as part of the MBF test group.

It’s a 3 week program and the workouts are only 25-30 minutes long, but it’s a little more of an intermediate program due to the challenging exercises and weights involved.

You will need a jump rope, but I recommend the the BOD Ropes that simulate jumping rope if your workout space is not conducive for a jump rope.

There are 6 workouts a week, with a Dynamic Recovery day on Day 7 that your body will thank you for.

The workout schedule starts with Lower Body, then Core Circuit, Upper Body, Core Circuit again, Total Body, “Power Ignite”, and then Dynamic Recovery to end the week.

If you’re interested in doing MBF, you can try this sample workout here:

Once you’ve completed Muscle Burns Fat (MBF), you follow it up with Muscle Burns Fat Advanced (MBFA), which increases the intensity in the final 3 weeks of the program.

Other great programs for weight loss are Job 1 and 21 Day Fix.

Best BODi Workouts for Pregnancy

Pre & Post Natal Barre Blend with Elise Joan

Best Bodi Workouts for Pregnancy

Pre & Post Natal Barre Blend is one of my all-time favorite workouts that BODi has come out with.

I worked out during all of my pregnancies, and science shows that the health benefits to baby and mommy make working out during pregnancy a must.

From my own experience, I can tell my babies had more muscle tone and less flabby baby fat on their bodies, and my own body remained healthy during pregnancy and bounced back faster postpartum.

So when Elise Joan came out with Pre and Post Natal Barre Blend, I was super excited.

The program is designed to help you have a healthy and strong pregnancy, prepare you for labor, and support postpartum recovery.

Elise shares with you her wealth of knowledge and is a certified Pre/Postnatal Performance Training Specialist through PROnatal Fitness.

All of the moves in the program are safe and effective for pregnant women when performed as directed with your doctor’s approval.

The program is divided into three trimesters plus a fourth “trimester” — the postnatal part of the program that focuses on core restoration to help you regain strength.

The program has 20 workouts that are low-impact. Each workout is about 30 minutes and you will do about 4-5 a week. There is a modifier for beginners or women experiencing limitations, but also an intensifier for the mommas needing a greater challenge.

It also incorporates a unique workout method called LIIFT, labor-intensive interval training, which encompasses alternating periods of work and rest, to help condition your body for the rigors of labor.

If you don’t have a barre, you can use the back of a chair or the kitchen countertop.

Are you pregnant and thinking about trying Barre Blend? Well with your doctors approval to workout, check out this sample workout below:

Best BODi Workouts for Muscle Gain

LIIFT More with Joel Freeman

LIIFT More is the follow up to Joel Freeman’s popular Liift 4.

This is my husbands favorite program because it is mostly weight lifting and very little cardio.

As you can imagine, the program’s focus is on lifting weight to build muscle, so you will need to have access to dumbbells and an adjustable bench for this workout. I’d recommend this bench on Amazon due to its price and functionality.

The program is 5 days a week for about 40 minutes per workout. The entire program length is 8 weeks.

The muscle groups that you work are the same week to week, but the structure of the workouts change between quad sets and super sets.

You do every exercise for 12 reps, so it’s easy to keep track of and your weights don’t have to be heavy since Joel’s focus is on volume training.

And trust me, by the 4th exercise on a quad set of 12 reps, your muscles will be toast!

Checkout this sample workout from LIIFT More:

Other great programs for building muscle are 645, Liift 4.

Best BODi Workouts Without Weights

Insanity Max:30 with Shaun T

Best Beachbody Workouts Without Weights

You’ve probably heard of Shaun T from his Insanity workout program. Insanity Max:30 brings the intensity of Insanity into a 30 minute, jam-packed program.

Combining Cardio and Tabata bodyweight intervals, you won’t even realize you didn’t pick up a weight. By the time you get done with these workouts you will be pouring sweat and burning the same amount of calories you might normally in an hour long workout.

Every workout you record your max out time. Your Max out time is the first time you stop or fail during the workout.

The goal is that the next time you do that workout, you try to beat that time and go for longer! It’s a great way to push yourself and see the progress you are making in the workouts.

Each workout last about 30 minutes and the program is 8 weeks, broken up in two 4 week schedules.

There’s also some 10-15 minute bonus ab workouts if you want to really focus on strengthening your core.

A few other great workouts without weights are PiYo and Core De Force.

Best BODi Workouts Under 30 Minutes

Focus T25 with Shaun T (25 Minute workout)

The first BODi workout I ever did was T25. It’s a killer 25 minute workout that just about anyone can do.

It uses minimal weights and will have your heart rate elevated for the entire workout. It’s easy to think that a 25 minute workout can’t be all that hard, but you will be surprised with how exhausted you can get in 25 minutes.

The workouts are 5 days a week with a rest day and stretch recovery workout day.

The program lasts for 14 weeks and is broken up in 3 cycles: Alpha, Beta, and Gamma.

Alpha is the first 5 week cycle and the focus is building a foundation. The workouts tend to target the lower body. The 5 rotating workout are Cardio, Speed 1.0, Total Body Circuit, Ab Intervals, Lower Focus

Beta ups the challenge for the second 5 week cycle. The focus here is The Core, so more of the workouts will be focusing on the mid section. The 5 rotating workouts include Core Cardio, Speed 2.0, Rip’t Circuit, Dynamic Core, and Upper Focus.

Gamma puts it all together for the final 4 week cycle. The focus here is Strength, and there are two options to choose from. One incorporates the strength workouts from the Alpha and Beta cycles, while the other gives you all new workouts that include Speed 3.0, Rip’t Up, Extreme Circuit, and The Pyramid.

Other great workouts under 30 minutes are Job 1 and Insanity Max 30

Best BODi Cardio Workout

Transform 20 with Shaun T

If you miss the leg burn of the stair stepper at the gym, you are going to love Transform 20.

Transform 20 incorporates a step platform that will elevate your heart rate and give you that cardio workout you have been looking for.

No weights are needed for this workout, because your bodyweight will be more than enough to make you feel the burn.

The crazy thing is, this workout is only 20 minutes! But it’s nonstop and it is still the best cardio workout on BODi.

The program is 36 workouts total, 6 workouts a week, for 6 weeks. It is broken up into three 2 week periods called Commit, Climb, and Conquer.

There are also bonus workouts if you want to add an extra 10 minutes on, and even a few bonus workouts with weights if you really want to build muscle

If you’re looking to get in the best cardio shape of your life, Transform 20 is the program for you. Even Shaun T looks like he is in the best shape of his life compared to his other programs.

Best BODi HIIT Workout

Morning Meltdown 100 with Jericho Matthews

Morning Meltdown 100

If you ever took a Body Pump class at the gym, Morning Meltdown 100 with Jericho McMatthews is for you!

Jericho is a former Les Mills instructor and brings her wealth of knowledge into the Morning Meltdown 100.

The challenge of this program is completing 100 workouts. It doesn’t matter how you get there (although there are calendars to help you in 60 or 100 days).

The variety of workouts will give you the total body workout to transform your entire body. Workouts like LIT Cardio, Fight Club, Core Inferno, Total Body Badass, Freestyle Flow, Cardio Meltdown – whew! I’m tired just thinking about all of those workouts.

Jericho always brings her high energy and ups the intensity level into her workouts. She will push you to a level you never thought you could go.

If you are committed to getting results, then commit to 100 workouts and you will be amazed at the outcome.

Try out this sample workout for Morning Meltdown 100 below:

Some other great HIIT workouts are Focus T25 and Insanity Max 30

Best BODi Running Workout

30 Day Breakaway with Idalis Velazquez

30 Day Breakaway

30 Day Breakaway is the first running workout from BODi.

The goal of the program is to get you trained to run a 5k by the end of the program. And not just survive it, but do well with it!

If you love running but have trouble blending it in to your workout routine, 30 Day Breakaway is the perfect blend of fitness training and running.

And I’m sure you might already be thinking, “Well I can’t do this program, because I don’t own a treadmill.”

Well guess what? You don’t need a treadmill.

Only BODi could come up with a way to do a guided running workout that actually takes you out of the house and away from the screen.

As the name says, it is a 30 day program with day 30 being the day you run a 5k. You’ll run about 3 to 4 times a week and strength train 4-5 times a week as well.

Most days you will do the strength workout first, then the run. The strength portions are 20-30 minutes long, and the running portion is about 20 minutes long.

The running portion consist of the option to do it with video or just audio. So if you want to take your run outside, you can have Idalis in your ear coaching you through the workout. But if you have a treadmill, you can follow along as Idalis runs alongside you in real-time. It’s pretty cool!

At the end of your 30 days, you’ll be fitter, faster, and ready to crush your 5k!

Interested in seeing how it works? Try out the sample workouts below!

Best BODi Low Impact Workout

4 Weeks for Everybody and the 4 Week Gut Protocol with Autumn Calabrese

4 Week Gut Protocol

4 Weeks for Every Body combines a low impact workout program with the 4 Week Gut Protocol to help you not only see the physical transformation, but feel the changes as you focus on your gut health.

It all starts with the 4 Week Gut Protocol. It’s purpose is to teach you how much your gut health impacts your overall health. It’s a comprehensive nutrition program that shows you how the food you eat can impact your gut health.

You will learn about foods that can impact your digestive health and give you the tools to overcome the discomfort.

4 weeks for Every Body is actually considered a “no-impact” workout that goes along with the 4 Week Gut Protocol. Research shows that low-impact workouts can positively affect your gut health.

The program is packed with great information that will really open up your eyes to what the foods are actually doing to your body.

The workouts are all under 30 minutes and you will do 4 a week for 4 weeks.

A few other great low-impact workouts are Barre Blend and Let’s Get Up!

Best BODi Dance Workout

Let’s Get Up! – Shaun T

Shaun T is back with his newest dance program Let’s Get Up!

Let’s Get Up is all about having fun, letting loose. It’s all about positivity and feeling good.

You don’t have to be a dancer to enjoy this workout

It’s 30 minutes a day, 6 days a week for 30 days. You will do 4 days of dancing and 2 days of resistance training, with all of it to the beat of the music.

All the workouts are real-time, so no two workouts will be the exact same.

Every workout has a few moments of Insanity, where Shaun T leads you through a few of moves from one of his most popular programs called Insanity.

Check out the sample workout here:

Some other great dance workout are Cize and Country Heat.


No matter which workout program you choose, if you work hard, eat clean, and stick with it, you will succeed.

I put together a 25 day calendar where you can sample all of these workouts. That way you can you try them all and then decide which one you liked the most and want to try completing the full program.

Beachbody workouts

Caroline Foster



October 26, 2022

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