Get Focused | Focus T25 Calendar
Looking for your new workout but are worried you just don’t have the time? Check out the T25 calendar and fit your fitness into your schedule!
If you’re like me, you don’t have a ton of extra time in your day. Getting in a quick workout may be the only way to stay on track with your fitness and health goals. Shaun T and Beachbody created a workout that fits your needs and gets it all done in just 25 minutes.
For a printable PDF of the Focus T25 schedule, skip to the bottom!
Focus T25 – The Details
Focus T25 is designed to give you an intense workout without making you spend an hour in front of a TV. All you have to do is give your body everything you have for 25 minutes, no more and no less, 5 days a week for 60 days.
There are three calendars: Alpha Phase, Beta Phase, and Gamma Phase – Alpha and Beta are included in the Focus T25 program, while the Gamma Phase is available as a separate add-on program (designed to be a follow-up once you finish Focus T25 and are ready for more of a challenge).
Focus T25 is a mix of cardio and weights, however you can use only your bodyweight and still get a lot of results. Tania shows modifications throughout the program, which allows anyone (regardless of fitness level) to do this!
If you don’t already have Focus T25, get it by subscribing to Beachbody on Demand!
Pro tip: keep track of your stats (such as how much you’re able to do each program, what weights you use, etc) and body measurements! This will help you accurately track your progress and see how much stronger you’re getting as time passes on.
T25 Calendar: Alpha Phase
For this Phase, you don’t need any equipment.
Yup. None. Just you and your shoes.
You can try and use weights – maybe you use those ankle or wrist weights or something similar – but I’d personally recommend you stick with bodyweight.
Note: Fridays are double days in this program! It’s important you do both workouts even if you want to skip. At least this way you’re still done in under an hour and have the weekend to recover. Focus and stick with it!
Week 1
- Monday: Cardio
- Tuesday: Speed 1.0
- Wednesday: Total Body Circuit
- Thursday: Ab Intervals
- Friday: Lower Focus & Cardio
- Saturday: Stats and Measurements
- Sunday: Rest & Recover
Week 2
- Monday: Cardio
- Tuesday: Total Body Circuit
- Wednesday: Speed 1.0
- Thursday: Cardio
- Friday: Lower Focus & Ab Intervals
- Saturday: Stats and Measurements
- Sunday: Rest & Recover
Week 3
- Monday: Total Body Circuit
- Tuesday: Speed 1.0
- Wednesday: Lower Focus
- Thursday: Cardio
- Friday: Total Body Circuit & Ab Intervals
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 4
- Monday: Cardio
- Tuesday: Total Body Circuit
- Wednesday: Lower Focus
- Thursday: Total Body Circuit
- Friday: Ab Intervals & Speed 1.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 5
- Monday: Total Body Circuit
- Tuesday: Ab Intervals
- Wednesday: Total Body Circuit
- Thursday: Cardio
- Friday: Total Body Circuit & Lower Focus
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
T25 Calendar: Beta Phase
For this phase, you’ll need two sets of dumbbells. See why I suggested no weights in the first phase? Trust me, those 5-10 pound weights can get heavy FAST.
You’ll be ramping up the intensity here, so give it your all!
Week 1
- Monday: Core Cardio
- Tuesday: Speed 2.0
- Wednesday: Rip’t Circuit
- Thursday: Upper Focus
- Friday: Rip’t Circuit & Speed 2.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 2
- Monday: Dynamic Core
- Tuesday: Core Cardio
- Wednesday: Rip’t Circuit
- Thursday: Upper Focus
- Friday: Rip’t Circuit & Speed 2.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 3
- Monday: Core Cardio
- Tuesday: Upper Focus
- Wednesday: Speed 2.0
- Thursday: Rip’t Circuit
- Friday: Dynamic Core & Speed 2.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 4
- Monday: Rip’t Circuit
- Tuesday: Dynamic Core
- Wednesday: Core Cardio
- Thursday: Dynamic Core
- Friday: Speed 2.0 & Upper Focus
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 5
- Monday: Rip’t Circuit
- Tuesday: Core Cardio
- Wednesday: Rip’t Circuit
- Thursday: Dynamic Core
- Friday: Rip’t Circuit & Speed 2.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
If you intend to stop after the Beta Phase, then congratulations! You did it!
If you’re feeling adventurous and want to keep going, then here’s the Gamma Phase.
T25 Calendar: Gamma Phase
This Phase is only 4 weeks long and you get rid of the double workouts. You’re really using weights to get max results with this one!
Week 1
- Monday: Speed 3.0
- Tuesday: Rip’t Up
- Wednesday: Extreme Circuit
- Thursday: The Pyramid
- Friday: Speed 3.0
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 2
- Monday: Rip’t Up
- Tuesday: Extreme Circuit
- Wednesday: Speed 3.0
- Thursday: The Pyramid
- Friday: Rip’t Up
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 3
- Monday: The Pyramid
- Tuesday: Speed 3.0
- Wednesday: Rip’t Up
- Thursday: Extreme Circuit
- Friday: The Pyramid
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Week 4
- Monday: Extreme Circuit
- Tuesday: Rip’t Up
- Wednesday: Speed 3.0
- Thursday: The Pyramid
- Friday: Extreme Circuit
- Saturday: Stats & Measurements
- Sunday: Rest & Recover
Congratulations! You’ve completed the program by this point. Did you get the results you wanted? Remember, any progress is still progress. Stay focused!
See my shocking results from completing one round of Focus T25!
