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    Home » Beachbody Workouts » LIFT4 Sample Workout: cardio & lifting you will love [VIDEO]

    LIFT4 Sample Workout: cardio & lifting you will love [VIDEO]

    Published: Jun 12, 2018 · Last Modified: Jul 27, 2021 by Caren · This post may contain affiliate links

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    This Lift4 sample workout is 30 minutes of pure HIIT cardio and strength training that can be done anywhere.  The results I got from this program were  truly amazing!  

    Lift 4 sample workout | Cardio HIIT and weight training you can do anywhere (and that you will love to do!). It's only 30 minutes and it's very doable, but I got awesome results from this!

    HIIT & Weight Training For the Ultimate Metabolic Burn

    Weightlifting is something you've heard me go on and on about.  It's critical for helping you shape and tone your body.  If you've got a lot of jiggle you want to get rid of, this is going to help. The best part about this combo of weight lifting and HIIT training together is that it helps combat trouble areas like belly and back fat, not because of spot reduction (because we all know that's not a thing, right?), but because it improves your metabolic efficiency and insulin sensitivity which will help with abdominal and midsection fat accumulation.

    In other words, if you want to lose the belly and fat back you've been accumulating, this is the best way to do it in the least amount of time possible.

    LIFT4 Results: fat loss and muscle toning

    A lot of readers ask me which workout is the best for weight loss - Spinning? Pilates? Weights? Running?

    Truth is, the best workout for long-term results is the one you love the most and will be most consistent with. That said, if you want results fast, a combination of weight lifting and HIIT is going to give you the best bang for your workout buck. This gal is living proof and those results are based on 5 weeks of working out only 4 days per week!  ???

    Related: A Personal Trainer’s Take on Beachbody Programs

    Burn fat weight lifting and HIIT

    Lift4 Sample Workout - (30 minutes

    I will break down the entire workout program below so you know what you're in for, but the best way to describe how amazing it is, is to give you sample workout to try!  This is a 30 minute session that will get your heart and muscles pumping.

    Related: Lift4 + 10K Running Plan

    Here are the details on the LIFT4 Program

    • The Lift4 workout is 8 weeks long and it's only 4 workouts a week. A game-changer for those of you who don't like 6-day per week schedules or that like to add in other workouts to your week.
    • The workouts are only 30 minutes, so it won't take much time and of course, you can do it at home.
    • The program combines Weight-Training with HIIT, so you will need a few sets of weights (I recommend a set of 10 and 20lb weights), a set of resistance bands and a foam roller. I recommend buying them from Amazon as it's cheaper than purchasing them through Beachbody.
    • The nutrition is a non-diet approach that will allow you to say yes way more than no??.  I love that!!

    Related: Save on equipment and supplements for Lift4

    Which Lift4 Option is Right For You?

    The best option is a basic challenge pack which gives you access to not just Lift4, but ALL the workout programs Beachbody offers, like Insanity, P90X, and Turbo Jam. The basic challenge pack also includes superfood smoothies and a nutrition guide that will help you stay on track and lose fat along the way.   You can snag it all right here.

    Lift 4 sample workout | Try this 30 minute HIIT cardio and lifting session anywhere - at home or at the gym. It's so much fun and the results I got from the program are amazing.

    Caren

    Caren is a certified yoga teacher, fitness instructor and ADHD Coach.  As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.

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    Reader Interactions

    Comments

    1. Amy Taylor

      June 18, 2018 at 4:15 pm

      Are you leading a challenge group with this program in July?

      Reply
    2. Amy Taylor

      June 18, 2018 at 5:21 pm

      Are you planning on leading a challenge group in July when it comes out?

      Reply
      • c m

        June 19, 2018 at 5:48 pm

        I am! We're starting July 10 with a prep week if you're interested in joining.

        Reply
    3. Alice Charlton

      October 24, 2018 at 11:19 pm

      Is this program good for someone who has to lose 40 pounds?

      Reply
      • c m

        November 02, 2018 at 9:40 pm

        YES! It's ideal for weight loss of any amount. As I always say, it has a lot to do with nutrition, but this particular fitness program is ideal because there's no fear of overtraining.

        Reply

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    Hi, I'm Caren

    I'm an ADHD coach & wellness expert with a mind that runs faster than a quick-dry nail polish. I have figured out how to master my ADHD brain through fitness, healthy eating and self-care and I get a thrill out of helping other women like me, do the same. You may or may not have ADHD, but somewhere after 40, most of us end up wondering why our jeans are tight and our brains are foggier than summer in San Francisco. If that's you, I'm here to help. Welcome!

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    322 shares