LIIFT4 Review: My In-Depth Experience With This Strength & Cardio Program
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If you're looking for an efficient, no-nonsense workout program that blends strength training and HIIT cardio into 30-40-minute workouts, LIIFT4 may be perfect for you. As a busy working mom and dietitian, I know firsthand how hard it can be to find time to work out. That's why I was eager to try LIIFT4 and see if it lived up to its promise of fast yet effective workouts.
After completing the 8-week program, I can confidently say that LIIFT4 delivers results! Keep reading for my full, in-depth review of LIIFT4, including the workouts, required equipment, results I saw, who this program is best suited for, and more.
What is LIIFT4 and How Does it Work?
LIIFT4 is a structured 8-week fitness program created by BODi and led by certified personal trainer Joel Freeman. It strategically combines weight lifting and high-intensity interval training (HIIT) to help you build lean muscle and burn fat in just four days per week.
The name says it all: you LIIFT for muscle building and do four 30-40-minute workouts weekly. Each day has a specific focus:
Chest and Triceps - chest presses, flys, kickbacks, tricep presses, and more
Back and Biceps - rows, curls, reverse flys, pullovers, and more
Shoulders - shoulder presses, lateral raises, front raises, swimmers, and more
Legs - lower body strength using squats, lunges, deadlifts
Total Body - full-body lifting circuits plus HIIT cardio bursts
Unlike other BODi programs, like P90X and Dig Deeper, LIIFT4 has 32 individual workout videos for each day you “LIIFT,” so you will never do the same workout twice!
The workouts rotate between the following formats:
LIIFT 50/50 – You complete all lifting exercises, do the HIIT exercises, and finish with a short ab workout, in that order.
Circuit – You do lifting exercises and rotate them all for three rounds, in multiple blocks before doing a core workout
LIIFT Intervals – You rotate a circuit of repeated lift and HIIT exercises, then finish with core training.
HIIT – You perform a full-body HIIT program, then finish with an ab workout. (these workouts only appear in the last two weeks)
The workouts progress in intensity over the eight weeks but maintain the 30-40-minute time frame throughout. LIIFT4 is available if you have an active BODi membership, so you can conveniently stream the workouts anytime, anywhere.
How I Did LIIFT4
As the name implies, LIIFT4 is a 4-day/week program. For me, I usually did the workouts on Mondays, Tuesdays, Thursdays, and Fridays. As a mom, I liked doing the workouts in the morning before my kids woke up. But with two young kids and various illnesses, that wasn’t always the case. I had to adapt and add in workouts where I could (on the other days) to make up for missed workouts.
You’ll likely have to adjust your schedule some weeks, too, and that’s perfectly fine. A big benefit of LIIFT4 is that it's only four workouts a week, which allows you to modify the schedule from week to week. Plus, you can do some light cardio on your “off” days.
Detailed Breakdown of the LIIFT4 Workouts
Each LIIFT4 workout follows a similar structure but has a different focus and exercises.
Here's a general look at what a typical workout entails:
5-minute dynamic warm-up to raise heart rate and prep muscles
Lower or upper body strength training using weights (weeks 1–4)
Compound strength training moves that work multiple muscle groups (weeks 5-8)
High-intensity interval training (HIIT) cardio bursts lasting 30–60 seconds
Core-specific exercises like planks, crunches, and side planks
5–10 minute cool-down stretch for flexibility
However, the workout structure varies from week to week.
Some of the key strength moves include squats, lunges, deadlifts, chest presses, shoulder presses, bicep curls, and tricep extensions. The HIIT cardio includes fast-paced exercises like jumping jacks, triple bears, mountain climbers, burpees, and sprint intervals.
The workouts increase in difficulty across the eight weeks as weights get heavier and HIIT intervals get shorter/more intense. But Joel provides multiple modifications so you can adjust each exercise to match your current fitness level.
I loved that no two workouts were ever the same. This kept things interesting and ensured my muscles never adapted to just one routine.
What My Week Looked Like When I Did LIIFT4
When I did the LIIFT4 program, I woke up before 5 AM and was working out by 5:20 AM. This allowed me to finish the workouts a bit after six, which gave me plenty of time to start my morning routine and get my kids' milk and meals ready before they woke up.
At first, I found the program pretty difficult. To be honest, I was pretty sore for the first 2-3 weeks. But after that, the muscle soreness wasn’t as apparent, and I felt myself getting stronger in my normal day-to-day tasks. I was mindful not to increase my weight too quickly to avoid getting any injuries.
Equipment You Need for Success
To get the most out of LIIFT4, you'll need a set of light, medium, and heavy dumbbells for your workouts. I used 5lb up to 35lb dumbbells. My husband went up to 50lb dumbbells for some lifts. You can also use resistance bands if dumbbells are not an option. A yoga mat, foam roller, and adjustable dumbbells come in very handy too.
The great news is you don't need a gym membership or a room full of equipment. I did every workout right from my basement!
The Results I Saw After 8 Weeks of LIIFT4
After completing the LIIFT4 program, I felt so much stronger and had way more energy overall! Here are some of the measurable changes I saw in just eight weeks:
Gained noticeable lean muscle, especially in my arms, shoulders, and glutes
Felt less winded doing regular day-to-day activities
Had an easier time keeping up with my busy toddlers!
Able to stay consistent and was excited to keep pressing play on my workout!
Clearly, LIIFT4 lived up to its promise of efficiently building muscle in minimal time. I was very pleased with my results after eight weeks, and actually found the workouts got easier over time as my overall fitness improved. The strength I gained is so valuable because now I can more easily pick up my kids, and I can keep up chasing them around the house all day long!
Is LIIFT4 Best Suited For Beginners, Intermediates, or Advanced?
LIIFT4 is challenging but can be modified to work for most fitness levels. The workouts can be easily scaled down by using lighter weights or doing low-impact versions of the HIIT movements. Here are some key things to know:
For total beginners: LIIFT4 would be quite challenging if you're starting completely from scratch. I'd recommend establishing a baseline level of fitness by doing some cardio and basic strength training for 2–4 weeks before jumping into this program.
LIIFT4 actually includes four “B4 LIIFT4” workouts to help you prepare for the full program. These four workouts help acclimate your body to lift and HIIT exercises. They are each 20–minutes long.
Once you start the program, you can modify it for your fitness level– use lighter weights and lower-impact HIIT moves as needed. You can also take breaks as needed during the workouts.
For intermediate exercisers: This program is likely perfect for you if you want to take your fitness up a notch and get yourself out of a workout rut. The combination of targeted lifting and HIIT will keep your workouts dynamic.
For advanced fitness levels: Competitive athletes and experienced weight lifters will find LIIFT4 helps maintain their conditioning while progressively building strength. Use heavier weights to maximize results.
The many modifications make LIIFT4 accommodating for most people. However, if you have injuries, mobility issues, or medical conditions, you'll want to check with your doctor before starting any new exercise program.
LIIFT4 Nutrition Tips from a Dietitian
As a dietitian, I always say exercise is only half the equation when it comes to results. Your nutrition choices are key for properly fueling your workouts and recovering from them so you can get the most out of that effort.
Here are some of my top nutrition tips to complement the LIIFT4 program:
Eat enough protein — aim for at least 1.2 grams per kilogram of protein daily to build, repair, and maintain muscle. Great sources are chicken, fish, Greek yogurt, eggs, beans, nuts, protein shakes, etc.
Time your carbs — eat carbs in your pre- AND post-workout window to maximize energy and recovery. Also, include carbs in meals for sustained energy. Choose high-quality carbs as much as possible, such as oats, potatoes, quinoa, fruit, whole grain bread, etc.
Hydrate! - drink at least 64oz of water daily, and even more if you tend to sweat heavily. And I highly recommend getting in some electrolytes (potassium, sodium, magnesium) to optimize your hydration, more than just water!
Don't restrict yourself too much — with HIIT's high-calorie burn, you need adequate fuel and nutrients to support the demands of training. Portion control is important for overall health, but you will not see muscle gain, your metabolism will slow down, and your body will not function as it should if you are not eating enough
BODi recommends Energize as a pre-workout and their BEACHBARs as a high-quality on-the-go snack. I used both and liked having good nutrition built right into the program. See more BODi supplements here.
My Final Thoughts and Overall Recommendation
I would highly recommend the LIIFT4 program to anyone looking for a fast yet remarkably effective full-body strength and cardio workout. The 30–40 minute time commitment is very reasonable, even for busy parents and professionals. I personally saw noticeable results in just eight weeks without having to spend hours grinding away in the gym.
The strategic combination of weight lifting and HIIT kept me engaged instead of bored repeating the same strength routine day after day. I also appreciated having Joel as a trainer — his upbeat encouragement and multiple exercise modifications made every workout feel approachable.
I would gladly do LIIFT4 again in a heartbeat. This program delivers an efficient yet rewarding workout that builds lean muscle, burns fat, and boosts your metabolism in a fraction of the time compared to traditional programs.
If you want to get remarkably fit without wasting precious hours in the gym, I'd strongly encourage you to give LIIFT4 a try for yourself. If you have any other questions, feel free to ask me. I'm happy to help get you started with LIIFT4.
Want to build muscle, get leaner, and increase your strength and well-being? Click here, and I will help you get started with LIIFT4.
Frequently Asked Questions
Here are answers to some of the most frequently asked questions about the LIIFT4 program:
Who is the LIIFT4 trainer?
Joel Freeman is the lead trainer and creator of LIIFT4. He is a certified personal trainer with years of experience.
What is the length of the LIIFT4 workouts?
Each LIIFT4 workout is 30–40 minutes in length, and you do them four days a week. The workout calendar recommends Monday, Tuesday, Thursday, and Friday as your workout days.
What equipment do I need for LIIFT4?
You need a set of light, medium, and heavy dumbbells for your workouts. You can substitute resistance bands for dumbbells if you need to.
Can LIIFT4 workouts be done from home?
Yes! You don't need fancy equipment or a gym membership to complete the program. However, to do LIIFT4, you need a BODi membership or you can purchase it individually too.
What do other LIIFT4 reviews say?
The reviews are overwhelmingly positive! People love the efficient workouts and impressive results.
Are there any diet requirements with LIIFT4?
No specific diet, but focus on protein, smart carbs, hydration, and adequate calories.
How many days per week are the LIIFT4 workouts?
Your workouts are four days per week — Legs, Core, Arms, and Total Body.
What kind of results can I expect from LIIFT4?
Most see fat loss, muscle gains, increased strength, and cardio endurance based on reviewers' experiences.