What Is the T25 Workout?
Focus T25 is an online or DVD workout series from Shaun T, the trainer who created the Insanity video workout series.
It’s a high-intensity, full-body workout that uses cardio and resistance training and shows results much faster than moderate-intensity exercise. It’s made for busy people: You do it for 25 minutes each day for 10 weeks.
How T25 Works
The Focus T25 is a 10-week program broken into three phases: Alpha, Beta, and Gamma, an optional program you can purchase separately. For four days each week, you do a 25-minute workout. On day five, you do two workouts. On day six, you rest. And on day seven, you focus on stretching.
Focus T25 week 1 calendar
| Monday | Alpha cardio |
| Tuesday | Speed 1.0 |
| Wednesday | Total body circuit |
| Thursday | Ab intervals |
| Friday | Lower focus |
| Saturday | Rest |
| Sunday | Stretch |
T25 Alpha schedule
The first phase of the Focus T25 program is Alpha and includes five workouts:
- Cardio
- Speed 1.0
- Total body circuit
- Ab intervals
- Lower focus
From here, you go into phase two of Focus T25 — Beta.
T25 Beta schedule
This phase is more challenging than Alpha, and focuses on your upper body, core, and legs. It includes another set of five 25-minute workouts:
- Core cardio
- Speed 2.0
- Rip't circuit
- Dynamic core
- Upper focus
The goal here is to work one area at a time until you fatigue that body part. Then you move on to another area.
T25 Gamma schedule
Gamma, the third phase of T25, is optional. It’s more intense than the other two phases of the program. Gamma includes four DVDs, which focus on building strength through four, 25-minute workouts:
- The Pyramid
- Rip’t Up
- Speed 3.0
- Extreme Circuit
The program also features a recommended diet to help you lose weight faster.
T25 Workout Intensity Level: Very High
Focus T25 training is not for the faint of heart. It’s an intense, high-impact workout that keeps you working hard for the full 25 minutes. You work every major muscle group, one after another. There are no breaks. Even experienced exercisers may find themselves out of breath after a few minutes.
T25 Workout Target Areas
Curious about which areas you’ll be working out the most? Luckily, Focus T25 is a full-body workout.
Core. Yes. The cardio segments burn fat throughout the body and include some core exercises. There is also an entire Ab Intervals DVD devoted to strengthening the abdominal muscles.
Arms. Yes. Although many of the routines in the Alpha phase focus on the lower body, you do get an arm workout from exercises such as burpees and planks, where you have to support your full body weight on your hands.
Legs. Yes. The workouts include a fast-paced mix of squats, jumps, kicks, lunges, and jumping jacks, which work your legs from every angle.
Glutes. Yes. Lunges, deadlifts, and squats all work those back-end muscles.
Back. Yes. The Ab Intervals DVD in the Alpha phase includes exercises for the back. The Upper Focus DVD in the Beta phase works the back, too.
What Type of Exercise Is T25?
The Focus T25 workout includes several types of exercises.
Flexibility. Yes. Each workout features a stretch before and after the main fitness program. There is also a separate stretching video that you do once a week.
Aerobic. Yes. This is an intense, high-impact, high-energy cardio workout that will really make you sweat!
Strength. Yes. Although the workouts don’t include hand weights, you use your own body weight to build strength.
Sport. No. This is a workout routine.
Low-impact. Yes. Although the main program is high-impact, a low-impact version of each exercise is also available.
What Else to Know About the T25 Workout
Cost. The Focus T25 DVD set is available on Beachbody on Demand.
Good for beginners? Yes. But you need to pace yourself. Don’t try to keep up with the people on the DVD. Focus on your own workout.
Outdoors. No. This program is meant to be done indoors, in front of the TV.
At home. Yes. You buy the DVDs and do the exercises at home.
Equipment required? Very few. You need the DVDs, dumbbells, and a resistance band.
T25 Workout: Expert Opinion
Rachel Stinson, DPT, is the regional director at FYZICAL Therapy and Balance Centers in Tulsa, OK. She specializes in orthopedic sports medicine, manual therapy, vestibular rehabilitation, and balance training and prevention.
She says it’s important to consider the pros and cons before you try any exercise program, including T25.
Does the T25 workout actually work?
“It can be particularly beneficial for weight loss, cardiovascular health, muscle strengthening, and improving coordination and agility,” says Stinson.
She adds that if you have hypertension, anxiety, depression, type 2 diabetes, or obesity, you may also benefit from T25 training, but check with your doctor first.
“People with joint issues or injuries may find movements such as jumping and burpees particularly challenging, as they can strain the knees, hips, and ankles excessively,” Stinson says. You should talk to your doctor before starting this training if you have heart conditions, she adds.
“The best workout depends on individual goals,” Stinson says. “Ultimately, for those looking for quick weight loss and muscle toning in a short time frame, T25 is a strong choice.”
Is the T25 workout good for me if I have a health condition?
If you are already working out and are looking for something new, then check out the Focus T25 program. Just remember that you may not be able to keep up at first. If you have any health problems, check with your doctor before starting this program.
If aerobic exercise is part of your diabetes treatment plan, the T25 program provides 25 minutes a day of a very intense workout. It will help build muscle that will use your blood sugar more efficiently than fat. The more muscle you have, the more energy you burn. This will also help drive your blood sugars down. Your treatment plan will have to be adjusted accordingly, so talk to your doctor about that.
If you’re pregnant, avoid T25 unless your doctor says it’s fine. The jumping and rapid kicks can pose risks to your unborn child.
Some of the moves in the Focus T25 workout can also be a problem for you if you have arthritis, joint pain, or physical limitations. If you have any joint problems, opt for the low-impact versions of the moves to avoid injury.
Takeaways
Focus T25 is a 10-week, high-intensity interval training (HIIT) program where you work out four days a week for 25 minutes each day. It’s intense: You focus on one part of your body, work it hard for a short period, rest, then start all over again.
Focus T25 burns calories and builds muscles in a short amount of time. It can also help strengthen your heart and muscles and improve coordination.
If you are pregnant or have health conditions such as asthma, joint issues, or injuries, talk to your doctor before starting this program.
T25 Workout FAQs
Can I lose weight doing T25?
Yes. Focus T25 is a type of high-intensity interval training (HIIT) program. Studies show HIIT helps you burn a lot of calories in a short amount of time — and you keep burning calories hours after your workout has ended.
How many days is a T25 workout?
With the Focus 25 program, you work out four days a week for 25 minutes each day. On day six, you rest, and on day seven, you stretch. The whole program lasts 10 weeks.
Does Focus T25 build muscle?
Yes. Because of the intense nature of the workout, Focus T25 — like other HIIT programs — can build and tone muscle in a short time.
How many calories do you burn in T25?
It depends. Every person is different, and they burn calories differently. In general, HIIT exercises burn 25%-30% more calories than other forms of exercise.
How much weight can I lose with Focus T25?
Everyone is different. Your results will depend on several things, such as your height, weight, and how much effort you put into each workout.
