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!
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! 
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Related: A Personal Trainer’s Take on Beachbody Programs
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
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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.
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.
Amy Taylor
Are you leading a challenge group with this program in July?
Amy Taylor
Are you planning on leading a challenge group in July when it comes out?
c m
I am! We're starting July 10 with a prep week if you're interested in joining.
Alice Charlton
Is this program good for someone who has to lose 40 pounds?
c m
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.