Focus T25 Workout: What is it and Does it Work?

T25 workout feature

If you want an intense workout in a short amount of time, T25 could be your routine of choice. It’s based on longer exercise routines but packs it all into a session that lasts just 25 minutes. It’s ideal for people who say they are too busy to fit a workout into their busy day. 

If the T25 workout sounds good to you so far, read on to find out more about what it entails. We’re not endorsing this workout and have not been paid to promote it; this is simply an explanation of what the workout is and what you can expect if you elect to try it out. 

About the T25 Workout

Workout dvds

Also called FOCUS T25, the T25 workout was created by fitness coach Shaun Thompson, who has built a reputation in the industry creating workouts like Insanity and Insanity Max:30. He is also one of the coaches for Beachbody, the fitness company responsible for P90X.

The workout is based on HIIT, high-intensity interval training, which involves bursts of intense exercises followed by short periods of low-intensity movements that are cycled through during the session. It requires the user to engage in a HIIT routine for 25 minutes with no breaks in between.

Those wishing to follow the workout can purchase the 10-week DVD series. It includes 10 different 25-minute workouts; each involves a variety of movements and exercises, and some equipment is used.

The Phases of the T25 Workout

The T25 workout is divided into three phases as follows:

Alpha Phase

The Alpha Phase contains five workouts: you do one workout for four days and two on the fifth day. You’ll rest on the 6th day and follow a stretch video on day 7. No weights are needed.

Each workout provides different benefits with a focus on the following:

  • Cardio
  • Lower body
  • Total body
  • Stretch
  • Speed training

You continue with the alpha phase of T25 for five weeks.

Beta Phase

The Beta Phase amps up the fitness level. While no equipment is necessary, light weights can be added. It focuses on the following fitness elements:

  • Core cardio
  • Rip’t body circuit
  • Dynamic core work
  • Upper body focus
  • Speed training 2

Both the Alpha and Beta phases encourage you to work each body part for 30 seconds to one minute until that muscle tires out. Then you move on to another muscle group until the workout is over.

Gamma Phase

The gamma phase takes your workout to the advanced stage. Weights are required, and a workout calendar is used to keep track of progress. You are encouraged to stick with an included diet plan to reach your fitness goals.

The challenges focused on in this phase of the program include:

  • Rip’t Up upper body intervals
  • Extreme body circuit
  • The Pyramid (which focuses on endurance and strength
  • Speed training

What Areas are Targeted?

Muscular woman rearview

 T25 area targets every part of the body, including:

  • Core: The workout targets several core exercises. In fact, there is an Ab Intervals DVD included in the set.
  • Arms: Although most exercises are lower-body focused, you will work out your arms doing burpees and planks.
  • Legs: Squats, lunges, jumping jacks, and kicks will work various leg muscles.
  • Glutes: Glutes, squats, and deadlifts will add shape to your back end.
  • Back: The Upper Focus DVD included in the beta phase is great for working the back muscles.

How is the Workout Beneficial?

The T25 workout improves cardiovascular health and mental health and burns calories. It also provides the following benefits.

  • Increases Flexibility: Each workout involves a stretch at the beginning and end. The set also comes with a stretching video you do once a week.
  • Aerobic: T25 is aerobic-based, so it burns calories and improves cardio health.
  • Improves Strength: The workouts involve using your own body weight for resistance. Bands and weights can also be integrated to improve strength.

Is the T25 Workout Effective?

Several studies show that HIIT can be effective in aiding with weight loss and increasing fitness levels. One study published in the British Journal of Sports Medicine shows that just four minutes of HIIT three times a week for 12 weeks improves blood sugar levels, reduces fat in the liver, and boosts cardiovascular health.

The fact that HIIT is well supported by research makes it more than a fad workout. Instead, it is popular and currently trending.

It is also preferred by many because it involves intense exercise for a short period of time. Therefore, people don’t have to spend a good part of their day working out, and they can still see results.

The T25 is heavily based on the HIIT workout model and stands as a science-backed way to improve fitness and burn calories.

Is the T25 Workout Right for Everyone?

T25 workout equipment

The T25 workout is not easy. It requires intense movements with no breaks in between. So is it right for everyone?

People who have been working out regularly and are under the age of 40 for men and 45 for women should have no problem taking it on. It could be a great way for people in that age group and fitness level to take their exercise routine to the next level.

But if you are older or have not been exercising regularly, it’s best to work your way into it gradually. Fortunately, there are modifications to the program that will allow for that.

It’s also important to exercise correctly and take off for rest and recovery, so you don’t become injured.

Older individuals should consult a doctor to ensure the program is safe before adding it to their routines.


The T25 workout costs about $74 and can be purchased on Amazon and the Beachbody site. If you purchase it on Beachbody, you will also be eligible for bonus offers. Shipping and handling will be extra.

You can also buy the DVDs separately. There are options on Amazon to buy just the Alpha and Beta DVDs and get the Gamma separately. Some packages come with an exercise band, and prices vary.

While $74 is a considerable amount for some people to spend on the full set, it is a one-time cost. Once you pay, you can use the DVDs indefinitely, and the set is a lot cheaper than a gym membership.

The T25 exercise is a good way to reach your fitness goals. The HIIT activity improves health and burns calories in a minimal amount of time. Will you be making it your new exercise routine? 

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