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In this Focus T25 review, we’ll cover what this workout program can help you achieve, how tough the workouts are and why they work.
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Focus T25 Workout Free Download
The Beachbody Focus T25 is the latest hit workout system from Shaun T, the mastermind behind the massively successful home workout ‘Insanity’.
Focus T25 has grown and grown in popularity, but is it right for you?
Check out the table of contents below or scroll further down to get started.
Contents
- What is The Focus T25 Workout?
- Focus T25 Review – What’s Included in the Package?
- Unbiased Focus T25 Review Roundup – Our Findings
What is The Focus T25 Workout?
The concept of the Focus T25 workout program is that you can get better results by doing shorter, more intense workouts. Do you sometimes make the excuse of ‘not having enough time’ to work out? This takes just 25 minutes a day.
It’ll be easier than ever to get your workout in each day with the Focus T25. You’ll also feel good about doing it in just 25 minutes. Focus T25 is designed to help improve your fitness and health – it’s not for high level athletes or anything.
There are 2 core ‘cycles’ as part of the program:
Alpha Phase – These workouts are where you build your cardio fitness foundation for 5 weeks.
Beta Phase – Once you’ve completed Alpha, this takes you to the next level. The focus is on strengthening your core.
The Alpha and Beta make up the core of the program, and it takes 60 days to complete (10 weeks with one rest day each week). There is also a third cycle that isn’t part of the basic Focus T25 package: the Gamma cycle.
Gamma Phase – This optional circuit is all about building your strength, and can be integrated into your Beta routine. It adds a further 4 weeks to the program.
Is the Focus T25 Workout HIIT Based?
Yes – if you are looking for a HIIT (high intensity interval training) workout, the T25 definitely follows HIIT principles. The workouts are short and intense at just 25 minutes, with short rest times in between.
Training in a HIIT style has many benefits. It’s been shown to produce improvements in health in a shorter time than traditional exercise, lowering body fat, heart rate and blood pressure. Your metabolic rate is also higher for hours after exercise is over, more so than jogging or weight training. It also shifts your metabolism to using fats for energy rather than carbs.
Shaun T actually refers to the style of the T25 workouts as ‘Focus Interval Training’ (FIT). This means you will work every muscle group in your body, one after the other. This gets you a full body workout, so there are no imbalances.
Will the Focus T25 Workout be Good for Weight Loss?
Absolutely! Huge numbers of people have posted positive weight loss results online. As mentioned above, Shaun T’s Focus T25 is a form of HIIT (‘high intensity interval training’) exercise, alternating between bursts of intensity and recovery periods during the 25 minutes.
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This means you’ll burn large amounts of calories. Studies have shown HIIT can burn up to 30% more calories than other forms of exercise.
It also stimulates fat loss specifically, including disease-promoting fats that get stored around your organs. Overall, Focus T25 is fantastic for you to lose weight in a healthy way.
Can Focus T25 Help Me Build Muscle?
Focus T25 can certainly build your muscle, but it’s perhaps not as optimized as other programs are for strength training. If you get the optional T25 Gamma phase cycle, that’s focused more on strength training. You can incorporate it into your T25 workout schedule to get better muscle gains.
That said, the resistance band work in T25 will help your strength and is a great place for a beginner to start if you’re interested in muscle growth.
How Many Calories Can I Burn with Focus T25?
Although the workouts are only 25 minutes long, you will still be able to burn a LOT of calories with these high intensity exercises.
Of course it varies for each person and how hard you hit the workouts. There are also a variety of workouts (see the ‘Workout DVDs’ section below), and some are more intense than others. For the cardio workouts, you can expect to burn over 600 calories (not counting ‘after burn’ – your body will continue burning those calories for a few hours after each workout).
Each Friday in the workout calendar you will go through 2 rounds – here you can routinely burn over 1,000 calories. We’ve seen many people claim these kinds of results with T25, so you absolutely can achieve this too.
Is 25 Minutes of Exercise a Day Really Enough?
Shaun T has this to say on why he set up the Focus T25 to have 25-minute exercises:
“Studies have shown that shorter workouts can be as effective, or even better than longer workouts.
The goal is to make every second and every minute of your workout count.”
-Shaun T (Creator of the Focus T25)
The goal is to make every second and every minute of your workout count.”
-Shaun T (Creator of the Focus T25)
The theory is that the most dramatic transformations in your body happen within the first 25 minutes of exercise, and people will train harder if they know it’s for a shorter time period.
We looked into the science behind this concept here at Smart Fitness Edge. Here is one of many studies that have shown that working out for half an hour can be just as effective as a full hour. Results like this are apparently what gave Shaun T the inspiration to design the Focus T25 system.
We’ve also found there is a principle known as ‘minimum effective dose’. This refers to the smallest amount of effort you need to produce a desired result. In fact, going beyond this amount can actually be harmful and wasteful. For example, if you were trying to get a sun tan – about 15 minutes in the sun is all you need to start the tanning process. Any more than that and you can burn your skin, erasing all your progress.
This concept applies to exercise too. When you reach a certain point, your body will trigger hormones that either remove body fat, or stimulate muscle growth. Working out for too long however will put stress on your body and can do more harm than good. This is on top of the established research on why high intensity HIIT workouts can bring the same or better results as working out for longer.
Our conclusion: the science is solid. Let’s take a look now at what you get with the Focus T25 system and each 25 minute workout.
Focus T25 Review – What’s Included in the Package?
In the basic Focus T25 package you’ll get:
- A total of 9 DVDs (Alpha and Beta phases)
- Workout calendars
- Quick Start Guide
- Nutrition Plan
- B-Lines Pro Grade Resistance Bands
- 5-Day Fast Track Guide
Focus T25 Download
Let’s go over each item individually.
T25 Workout Program DVDs
Each exercise lasts just 25 minutes. First you will prepare for all the workouts by doing some light stretching, because there won’t be time once things get going. Note that each exercise can be modified (there’s an on screen indication of what you can do). If you struggle with high impact workouts for instance, there are low impact options to tone it down for you.
The workouts don’t require a lot of floor space, and you don’t need any extra equipment like dumbbells, though a mat is recommended. You can use the resistance bands included in the kit when necessary. Now let’s go over each workout:
Alpha Phase Cycle
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First, prepare for all the alpha phase workouts by doing some light stretching, because there won’t be time once it gets started.
Here are the Alpha workouts in the order you will first perform them in week 1:
- Stretch – To prepare your body for the workouts to come.
- Cardio – Here you’ll build up your cardio foundation with calorie burning drills, jumping jacks and lunges.
- Speed 1.0 – Punches, jumps and stretches all timed to a great beat.
- Total Body Circuit – Legs, core and upper body. Push-ups and planks, squats and lunges.
- Ab Intervals – Planks, V-Ups and obliques. Focus on form with slow, controlled movements.
- Lower Focus – All about leg work with squats and calf-raises.
Beta Phase Cycle
The Beta phase workouts are tougher but after the first month you’ll be much better prepared with a higher fitness level.
- Core Cardio – Greater intensity with knee jumps, lunges and air plank jumps.
- Speed 2.0 – Two rounds of jumps, squats and lunges, with a final round from the top.
- Rip’T Circuit – Make use of your resistance bands for full body strengthening exercises.
- Dynamic Core – Ab strengthening routines + more cardio.
- Upper Focus – Planks, burpees, push-ups followed by strengthening with resistance bands or dumbbells.
Workout Calendars
There are separate calendars for month 1 (Alpha), month 2 (Beta) and the optional month 3 (Gamma).
We’ve found a great simple site that you can download the alpha beta gamma PDFs for each month here: T25 Workout Calendars
Quick Start Guide
Shaun T’s Focus T25 Quick Start Guide is your easy reference book and the first place to go when you receive your Focus T25 kit.
You’ll be asked to take your ‘before’ photos and take your measurements and weight the day before you start. There’s a handy chart for you to fill in these stats, and then compare them with your final results when you’ve completed the program.
Nutrition Plan
The nutrition philosophy of the Focus T25 is to be eating 5 times a day, but eating smaller quantities per meal. This meal plan boosts your metabolism and helps regulate your blood sugar levels well.
You’ll then determine how many calories you should be eating by answering a few simple questions. It’s based on gender, weight and how active you are. Simplicity is key in this nutrition guide meal plan – we’re not going to be precisely counting calories, but we’ll be giving our body healthy fuel.
Shaun T has provided 25 recipes in the nutrition plan. Each only requires 5 ingredients and takes 5 minutes to prepare. You’ll want to start your day with a protein-rich breakfast, and have carb-rich meals a few hours before your T25 workouts. You’re allowed to customize the meals depending on your goals. If you want to gain more muscle weight for example, you’ll choose to eat more protein-rich meals. To lose weight, shift that towards a few more carb based meals.
Resistance Bands
What exercise equipment do you need for the Focus T25 fitness program? Actually the resistance bands included in the kit are all you need. You can choose to use dumbbells instead of a resistance band if you have some and prefer them, but it’s not necessary. There’s no other special equipment necessary with a number of body weight exercises, but a workout mat is highly recommended by the program. We agree a yoga mat is a great investment for anybody keen on their fitness.
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Another optional item you could get is a chin-up bar, but this is just for the optional Gamma cycle, which focuses on strength training. The resistance bands included are 48 inch B-Lines, which are positively reviewed and great for working multiple muscle groups.
5-Day Fast Track Guide
This plan is if you want super fast results and it takes just 5 days. Of course the regular workouts last just 25 minutes each and that’s pretty fast for most people. If you truly want to speed up your results though, it’s important you follow this guide precisely. You’ll need to eat what it recommends and do the workouts to the best of your ability.
The Focus T25 5-Day Fast Track will have you eating 1,100 calories a day. It will help you lose weight fast but there may be times when you feel a bit hungry. Just remember not to push your body too far.
Unbiased Focus T25 Review Roundup – Our Findings
The way this Focus T25 review is done at Smart Fitness Edge is to analyse hundreds of Focus T25 reviews from real people (who are not paid to give their opinion in any way).
Many reviewers were happy to share their results, and a large number of people report losing weight if they stuck with the program all the way through. A lot of these success stories declared themselves as beginners or overweight before the program started. A big theme was an appreciation of the 25 minute format, though they warned not to be fooled by this because the workouts are still tough.
“If you want to shape up but don’t have hours a day, this is an excellent choice.”
A lot of people don’t really enjoy working out, but the short 25 minutes a day format helped make the decision each day to get started that much easier. That led to them sticking to the program throughout its course.
Focus T25 Review – Faults or Concerns
We’ve seen some complaints of faulty discs – this is unfortunately an issue that can happen in manufacturing, where you get the odd defective disc. Another complaint was people saying the workouts involved too much jumping, but they conceded that you can make low impact modifications to suit your needs. We found many people enjoy the 25-minute workouts and how they burn a lot of calories.
“Great for moms who don’t have much time on their hands like me.”
It worked well for people of all levels. Some people did well with T25 as their first workout, and some moved onto it after doing rounds of the Insanity workout and still found it a great cardio workout. People found some of the fitness program hard going, but many enjoyed progressing from modified workouts up to the real deal over time and seeing the benefits of being consistent.
Overall, while some find it challenging, there is a lot of positivity around the Focus T25 and from the sheer number of people saying they’ve lost weight and enjoyed doing so, it brings results.
- Insanity Max 30 Review – Crush Your Personal Max - May 30, 2020
- The Game Changers Documentary Review – Is the Future Plant-Based? - October 21, 2019
- The Best Home Exercise Equipment for Weight Loss - August 5, 2019
Best if You Haven’t Been Exercising Lately | Best if You Have A Good Fitness Foundation |
Buy Focus T25 on Amazon | Buy Insanity Max 30 on Amazon |
Focus T25 at Beachbody | Insanity Max 30 at Beachbody |
When looking at these two programs, T25 vs Insanity Max 30, you will see a lot of similarities and might think these two programs are more or less the same.
- They both last 25-30 minutes per workout
- T25 is a 70 day program, and Insanity Max 30 lasts for 60 days
- T25 is five workouts per week, Insanity Max 30 is six workouts per week
- They basically have the same number of different workouts
But once you get into the programs, you get a very different tone from Shaun T. Depending on your fitness level and goals, one program will be better suited for you. They’re both great programs and both will cut inches from your waistline, blast fat, and improve muscle definition.
T25 Digital Download
Insanity Max 30 vs Focus T25: Which Program is Right For You?
In either program, you will lose weight. Both Focus T25 vs Insanity Max 30 will get your heart rate up and covered in sweat. The main difference you’ll notice in the workouts themselves is that Insanity Max 30 pushes you harder (both in the workouts and through Shaun T’s style).
Insanity Max 30 workouts ask that you push yourself at each move as long as you can bear it — there are no reps and you perform each move until you reach your limit. The idea is that you will be able to do more moves and last longer each week. Shaun T takes more of a drill sergeant role to his coaching in Insanity Max 30, almost yelling at you to hold out a little while longer and keep focused.
In T25, Shaun T wants you to focus on good form (and not just go 100 m.p.h.). He still does a great job at motivating you, but he is nicer about it in T25. T25 also does a better job at showcasing modifier movements, which are great for those early workouts while your body is still getting used to the program. T25 workouts are usually ask that you do as many reps as you can in 30 or 60 seconds — again stressing form more than volume.
You Should Try Insanity Max 30 if…
- You have a good foundation in fitness
- You can handle an intense workout
- You want to look more toned
You Should Try Focus T25 if…
- You don’t exercise regularly and need modifier movements
- You respond better to positive reinforcement
- You want to add muscle
Buy T25 on Amazon or Beachbody.com| Buy Insanity Max 30 on Amazon
So What Will I be Doing in Focus T25 and Insanity Max 30?
Now that you understand how the intensity differs in the workouts, you can understand how the programs are structured. T25 starts by focusing heavily on cardio in the “Alpha phase.†There are five workouts you do each for the first five weeks, and a sixth ab workout you do each week. There is more lower body workouts that will improve endurance, begin to shape your glutes and thighs, and drop fat fast (you’ll likely lose the most weight in these first five weeks).
After five weeks, you begin the “Beta phase.†Here, you have the option to add resistance (if you have weights or bands at home). While still including plenty of cardio, you will do more body resistance work that will build strength in your arms and shoulders, and begin to see more inches shed around the midsection as you build your core muscles.
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Insanity Max 30 doesn’t shift the same way as T25. Instead of one phase being different than the other, the second month is structured very similarly to the first month. Each week, you will do two cardio-heavy workouts and two strength-heavy workouts. On the fifth day, there is your “Friday Fight.†The Friday Fight is kind of your progress checker, as you will try to improve on how long you can do exercises before you fatigue. As Shaun T says, “it’s a battle between your body and your mind.â€
In month two of Insanity Max 30, you still do two cardio and two strength workouts, but they use more complex movements, use longer intervals, and is a much bigger challenge.
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Insanity Max 30 workouts…
- Similar workouts in month one and two
- Gradually get longer as you move from month one to two
- Are as much of a mental workout as they are physical workout
Focus T25 Workout Download
T25 workouts…
- Begin focusing on cardio, and end with strength building
- Last for 25 minutes throughout the whole program
- Give you option to add resistance in the Beta phase
Focus T25 vs Insanity Max 30: Final Verdict
Both programs give you similar workout calendars and nutrition plans. Both have deluxe kits that give you a few more core workouts, some food prep storage containers, and some extra equipment that go along with the workouts. You can expect two months of great workouts and you will lose weight with either program. As mentioned earlier, the biggest thing to know is what kind of workout you prefer and where your fitness level is beginning the program.
Since T25 has tons of great modifier workouts with each exercise, it is the best program if you are new to the at home workouts programs. If you have good endurance and want to see if you can accomplish something a little more challenging, Insanity Max 30 is your best bet!
If you can’t decide, check out Beachbody On Demand and have full access to Focus T25, Insanity Max:30 and all other Beachbody programs for only $8.25 a month (and 14 days free)!
Best if You Haven’t Been Exercising Lately | Best if You Have A Good Fitness Foundation |
Buy T25 on Amazon | Buy Insanity Max 30 on Amazon |
Focus T25 at Beachbody | Insanity Max 30 at Beachbody |
Focus T25 free. download full Fitness Program
Here is the introductory Focus T25 video from BeachBody: