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Whether you agree with the sentiment or not, one of life’s hardest lessons to learn is “You can’t have your cake and eat it too.”

Losing fat and building muscle is normally one of those this-or-that scenarios.

You can’t have both at once … or can you?

Well, that’s exactly what Shaun T’s Focus T25 program promises, which gets our skeptic juices a-flowin’. So let’s dig deeper to learn more about this program (yes, that was a Shaun T-ism).

About the Creator – Shaun T

A wise man once said, “You have a choice! You can throw in the towel. Or you can use it to wipe the sweat off your face!” That man?

~~Albert Einstein~~ Team Beachbody trainer Shaun T, of course.

The absolutely ripped fitness trainer, clad in motivational quote tattoos (hey, we all have one, right?), is still the face of Beachbody nearly two decades after launching Hip Hop Abs in 2003.

And, his rise to fame was the early-2000s equivalent of “going viral.”

Shaun T was a former track and field standout in high school before attending college. Yet, the communications major had a sudden change of heart after packing on the Freshman 50.

He switched to an exercise science degree track, joined a gym, and became a hip-hop dance class teacher. It was an instant success, drawing crowds of 90+ people per class!

With a degree to his name and a passion for fitness, Shaun T went on to:

Become a back-up dancer for Mariah Carey (this really was the early 2000s)
Join Team Beachbody as a fitness trainer
Make appearances on hot TV shows, like Oprah
Roll out 14 programs with Beachbody (including Insanity, T25, and Cize)
Rack up more than eight million routine downloads

You might not know Shaun T. But once you see his face and hear his voice echo through a wooden gym, it’ll bring back the memories of those early-morning Insanity infomercials.

What is Focus T25?

Focus T25 — or plain old T25 for short — is proof that Shaun T isn’t a one-trick pony, nor did he peak with Insanity’s record-breaking rollout back in 2013.

T25’s own mantra describes the program best: “Get it done in 25 minutes.”

This high-intensity resistance training & cardio fusion condenses your typical hour-long workout into a meager 25 minutes of butt-busting, sweat-inducing, muscle-aching training.

Focus T25 takes you on a three-stage journey, gradually ramping up its intensity every 1–2 weeks (which is also in line with the principle of progressive overload):

Alpha: Beginner-style workouts to build your foundation
Beta: Fast-paced workouts that’ll kick your progress into full throttle
Gamma: Strength-focused training sessions to bring the program full circle

To be 100% clear: Focus T25 is 25 straight minutes of high-impact training.

And, while it’s only half as long as your average Insanity workout (which typically runs around 40–60 minutes), Shaun T will hound you relentlessly until the final timer ticks down to zero.

If you’re looking for something “easy” and beginner-friendly, you’re better off with something a bit tamer, like Joel Freeman’s 10 Rounds.

Focus T25 Details & Features

We take it Focus T25 is still on your list of programs to try? Before you choose this over some other programs, here’s a closer look at Focus T25:

“Start Here”

Every day you spend on a mismatched fitness program puts you one day further from an aesthetic physique (sounds inspirational … but is it Shaun T tattoo-worthy? Who knows.).

The T25 Start Here tab reminds us of a gym on December 31 — almost empty and a little eerie. While lacking the usual details, this page does explain the basics with:

A three-minute Focus T25 trailer preparing you for the rollercoaster ahead
A program overview, such as how many workouts there are, which equipment you need, and the training styles you’ll face (more about these later)
A link to the Beachbody Nutrition Center (don’t waste a click on this one!)
A quick bio explaining who the man, the myth, the legend — Shaun T — is
A before-and-after photo of a T25 survivor

It’s a decent starting point if the name Shaun T doesn’t ring a bell, but you likely won’t spend more than a few minutes on this page before clicking over to one of the two other tabs.

Workouts

Focus T25 looks pretty gnarly on paper — build muscle, burn fat, and sculpt a more aesthetic physique with just 25 minutes of training a day?

Let’s take a closer look at T25’s workouts to help you decide if it’s the program for you.

Focus T25 Schedule

T25 is one of the most time-friendly workout routines for anyone living a busy lifestyle while also hoping to see fast results. However, that doesn’t mean you don’t have a packed ten weeks ahead.

Alpha

The Alpha stage lasts for five weeks as you build your foundational strength. Your typical week in this initial phase looks a little something like this:

Cardio
Speed 1.0
Total Body Circuit
Ab Intervals
Lower Focus and Cardio (Fridays are your “double day”)
STATurday (get a gauge on your progress so far)
Stretch

Once you survive those first five weeks, you’ll move onto Beta.

Beta

The Beta phase weekly schedule follows the same five days on, two days off the pattern as Alpha. For the next five weeks, your calendar will look closer to this:

Core Cardio
Speed 2.0
Rip’t Circuit
Dynamic Core
Upper Focus and Core Cardio (another two-fer)
STATurday
Stretch

Of course, if you work weekends or can’t find time on Wednesdays (for example), you can rearrange the routine to fit your personal schedule.

After five weeks comes the Gamma stage.

Gamma

The Gamma schedule is a colorful mixture of mostly Gamma workouts with a few Alpha and Beta workouts sprinkled in if you choose the Pure Strength Hybrid focus.

(More about that in our “Pure Gamma Workout Calendar” section below!)

The typical week during the Pure Gamma phase looks like this:

Speed 3.0
Rip’t Up
Extreme Circuit
The Pyramid
Speed 3.0 (just one workout, hallelujah!)
STATurday
Stretch

And, if you can finish off those four weeks, you can officially say you finished T25.

Required Equipment

A good chunk of T25 is completely equipment-free. But if you want to be ready when Shaun T belts out commands, it also helps to have:

An adjustable dumbbell set (they just take up less space … and cost less)
A resistance band set
An exercise mat for those dreaded floor exercises*
A chin-up bar (ideally with multiple grips)*

Bowflex SelectTech 552 Version 2

Each dumbbell adjusts from 5 to 52.5 pounds. Rapidly switch from one exercise to the next. You don’t need multiple dumbbells cluttering up your home gym.

* These two are optional, but they’re decent gear to have for future home workouts ten weeks from now when T25 is over!

A Look at the Workouts

Almost every T25 workout is high-impact, high-intensity, and downright exhausting. You’ll do about 10–60 seconds of one exercise before quickly moving onto the next with no r

Focus T25 Kickass