LIIFT4 Review – 23 Things You Need to Know

LIIFT4 is a fitness program from Beachbody that is supposed to help you get “strong and lean in just 4 days a week.”

All you have to do is just “Lift, HIIT, Rest, Repeat” to get the body you’ve always wanted.

This sounds a bit too good to be true – so our research team took an in-depth look to find out more about this workout system and its effectiveness.

To better understand this Beachbody program, we delved into the workouts, supplement ingredients, side effects, and research behind this weight-loss system.

Luckily for you, we compressed all the info into this convenient LIIFT4 review to give you the brass tacks.

LIIFT4 can be purchased through their Official Site.LIIFT4 Readers:Noom is offering our readers a 14-day trial, for a limited time. Click here for this special offer! OVERVIEW

What is LIIFT4?

Are you ready to lose weight and build muscle? LIIFT4 is touted as a “no-nonsense” workout program that incorporates both high-intensity cardio workouts (HIIT) and weightlifting to help you build lean muscle mass and scorch unwanted body fat.

You only have to workout four days a week, and the workouts last for around 30 minutes each.

This is done for eight consecutive weeks. Not only does this fitness program make you leaner and stronger, but it also burns tons of calories, and there is no overtraining.

LIIFT4 Competitors

Product Rating  Review 80 Day Obsession   readShift Shop   readNoom   read

How Did LIIFT4 Start?

Beachbody is the fitness, health and wellness company behind LIIFT4, and it was created by Joel Freemen as one of the “biggest fitness programs of 2018.”

The purpose of this program is to help you accomplish big results in only 30 minutes a day, which would normally take you 1 hour at the gym.

According to Beachbody, “LIIFT4 launches exclusively on Beachbody On Demand on October 1st, but LIIFT4 will be available for sale for VIP Early Access on June 11th, 2018.”

Scroll below for one of the best products we’ve seen over the last year.

Who is Trainer Joel Freeman?

Aside from creating the exercise program for LIIFT4, Joel Freeman is an NASM certified personal trainer with over 15 years of experience, as well as a master fitness presenter.

He is the co-creator of popular Beachbody programs such as Core de Force and is considered a Beachbody Super Trainer.

Joel’s passion is helping others reach their fitness potential and goals.

He does this by helping people find a balance between “healthy living and the demands of real life.”

Moreover, Joel is a National BODYCOMBAT Trainer, runs his gym/fitness center, and has even managed Group X programming at Gold’s Gym.

About Beachbody – The Company

Beachbody LLC is an American, multinational and multi-level marketing corporation that focuses on at-home workout programs and expert nutrition plans to help people get fit and lose weight.

This company has been in business since 1998 and is based in Santa Monica, CA. Some of the popular programs they offer include P90X, 21 Day Fix, Country Heat, Cize, PIYO, Hip Hop Abs, and Turbo Fire.

Beachbody has a solid A- rating from the Better Business Bureau, and their contact information is presented online. Here is how you get in touch with Beachbody, LLC:

Beachbody, LLC Headquarters

3301 Exposition Blvd Fl 3

Santa Monica, CA 90404-5082

Phone: (310) 883-9000

US Customer Service Phone: 1-800-470-7870 (7am-1am ET, 7 days a week)

Canada Customer Service Phone: 800-470-7870

UK Customer Service Phone: 0800-953-6100


LIIFT4 Claims

LIIFT4 is pushed as a high-energy workout program for men looking to build and shred, and women looking to tone and sculpt.

If you’re tired of spending 60-90 minutes at the gym, this fitness system is supposed to take your workout sessions down to 30 minutes.

The moves/exercises are not overly complicated and are simply based on classic lifting techniques, which help you “isolate, stabilize and focus” on each muscle group and rep.

This ensures a total-body workout that strengthens the core, helps you scorch fat and leaves your body shredded – and since there are 32 different workouts, you will never do the same one twice and never get bored.

LIIFT4 Nutrition Guide

There is a LIIFT4 Nutrition Guide that helps with the dieting side of this fitness and weight-loss program.

This guide helps you get the right portions of protein, healthy carbohydrates, fats and nutrients in your diet so you see the best results in the shortest amount of time.

LIIFT4 Supplements

LIIFT4 incorporates the “ultra-premium superfood health supplement shake” called Shakeology.

This is a daily drink that gives you a “healthy blend” of probiotics, proteins, antioxidants, and essential vitamins and minerals.

To heighten your workout results, you will also include the Beachbody Performance supplement system.

These powder supplements help boost energy levels and stamina for workouts while speeding up recovery time. These products include the following:

  • Beachbody Performance Energize (improves endurance, focus, reaction time and exercise performance)
  • Beachbody Performance Hydrate (supports hydration during workouts)
  • Beachbody Performance Recover (speeds up muscle recovery and improves strength recovery)
  • Beachbody Performance Recharge (reduces muscle breakdown and supports overnight recovery)
  • Beachbody Performance Creatine (improves muscle strength and high-intensity workout performance)

LIIFT4 Shakeology Supplement Ingredients

As for the Shakeology supplement shake ingredients, here is a closer look at what’s in these ultra-premium superfood drinks:

Protein Blend

Includes quinoa, whey, chia, flax, pea, and sacha inchi to help with energy levels, muscle building and reducing food cravings.

Probiotics/Probiotics and Digestive Enzyme Blend

A variety of ingredients such as chicory root, invertase, yacon root, cellulase, alpha-galactosidase, amylase, Bacillus coagulans, glucoamylase and lactase to help promote healthy digestion, aid with nutrient absorption and encourage regularity.

Super-Green/Phytonutrient Blend

Includes matcha, moringa, kale, spinach, and chlorella to help encourage overall health and support vitality.
Adaptogen Blend

A mix of chaga, ashwagandha, Schisandra, astragalus, reishi, maca, maitake, and cordyceps to help the body respond and adapt to the harmful effects of stress.

Super-Fruit/Antioxidant Blend

A combination of green tea, Luo Han Guo, bilberry, Camu-camu, goji berry, rose hips, acerola cherry, pomegranate, and vitamins a, c and e to help combat harmful free radicals and boost the body’s immune system. EXERCISES

LIIFT4 High-Intensity Interval Training Exercises

This fitness and weight loss program focuses specifically on HIIT or high-intensity interval training. Since you only workout for 4 days a week, you need to make it count.

So, with these 30-40 minute exercise routines, you constantly keep moving. But there are brief rest periods so you can catch your breath.

There are two different phases of physical training to ensure maximum results.

Over the initial 6-week time frame, you will cut fat, build muscle, and become more defined, and in the final two weeks you will burn off fat and calories to help reveal your “ultimate physique.”

Note that there are three days of recovery each week to allow your muscles time for repair. This is supposed to help you lift more and train harder for faster and better overall results.

Any LIIFT4 Training Equipment Needed?

Yes, there is some training equipment needed for the Beachbody LIIFT4 program.

You will need sets of light, medium and heavy weights (dumbbells). You can also substitute free weights with resistance bands.

LIIFT4 Benefits and Results

Now, let’s go over the list of Beachbody LIIFT4 benefits:

  • Workouts are only around 30 minutes long
  • You only exercise 4 days a week
  • Workout all major muscle groups
  • Burn off lots of calories
  • Program available online
  • 32 different workouts (no repeats)
  • Helps build muscle
  • Burns off fat
  • No gimmicky workout moves
  • 3 days to recover each week

You are supposed to see substantial LIIFT4 results by the end of the 8 weeks.

However, these results will certainly vary from person to person.

The best way to see the most results is by sticking to the program directions.

Does LIIFT4 Work?

When it comes to dropping weight and improving lean body mass, LIIFT 4 does show some promise. After all, this program incorporates a healthy diet and regular exercise.

These two factors are key when it comes to getting rid of unwanted pounds. Also, we did find some research that supports high-intensity interval training.

For starters, tells us that, “researchers from the University of New South Wales discovered that women who performed three HIIT sessions per week, alternating eight-second sprints with 12 seconds of recovery for 20 minutes each session, lost as much as 7.3 pounds by the end of 15 weeks.

Meanwhile, women who performed 40 minutes of steady-state exercise three times per week gained as much as 2.7 pounds over the same period.”

Some research published in The Journal of Science and Medicine in Sport reported that “HIIT may be an effective exercise modality to influence muscle size in overweight and obese individuals.”

What’s more, a study from Open Access Journal of Sports Medicine showed that High-intensity interval training is “superior to moderate-intensity continuous training in improving cardiorespiratory fitness in participants of cardiac rehabilitation (CR).”

Details on LIIFT4 and Weight Loss

Can you reach your weight-loss goals with LIIFT4? Well, a lot depends on whether or not you can stick to the program. According to some studies, HIIT or high-intensity interval training has demonstrated some positive effects on weight loss.

For instance, a study published in the Journal of Diabetes Research showed that HIIT or high-intensity interval training produced similar visceral fat reduction to prolonged moderate-intensity continuous training.

In the end, it revealed that, “HIIT appears to be the predominant strategy for controlling obesity because of its time efficiency.”

Also, “HIIT burns more calories during and after a workout than continuous aerobic training”, says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S.

“The bursts of increased intensity simply increase the caloric expenditure; thus, more total calories are burned, aiding in better body composition.”

Moreover, WebMD says that with high-intensity interval training, “You’ll lose weight, build muscle, and boost your metabolism.

Plus there’s a post-workout bonus: Your body will burn calories for about 2 hours after you exercise.”

Following LIIFT4

To use LIIFT4, you must follow the directions that are provided. This means completing each of the 32 workouts, four days a week, over the course of 8 weeks.

You also need to stick to the Nutrition Guide that comes with this program. This will help you get the right nutrients and amount of calories each day.

You should also be sure to incorporate the Beachbody supplements for maximum results. These provide proteins, creatine, probiotics, and other nutrients to help you see better results.

Any Potential LIIFT4 Side Effects

With any new diet program, weight-loss supplement or fitness regimen, you may see some unwanted reactions or drawbacks.

As for LIIFT4, the rigorous workouts may lead to muscle soreness and some body aches.

The Beachbody supplements involved in this program may also cause some mild side effects, including upset stomach, bloating, abdominal cramps, gas, diarrhea and nausea. WARNINGS

LIIFT4 Program Warnings

There are a few LIIFT4 warnings that you should make a note of before beginning this high-intensity interval training program, and these include the following:

  • LIIFT4 is not intended to prevent, cure, treat or diagnose any disease.
  • It is best to consult a licensed physician before beginning the LIIFT4 workout program.
  • Follow all safety instructions when doing LIIFT4.
  • Only use the supplements as directed.
  • If you have a medical condition, you must ask your doctor if LIIFT4 is right for you.
  • People already taking prescription medications/drugs must consult a doctor before trying LIIFT4.
  • Women who are pregnant or nursing should not try the LIIFT4 fitness program.

Any LIIFT4 Lawsuits?

No, we did not find any LIIFT4 lawsuits, nor were there any scam reports posted online regarding this Beachbody on Demand fitness program.

Where Can You Buy LIIFT4?

You can purchase LIIFT 4 directly from Beachbody on Demand. Since this is only an online program, it is not available on DVD.

How Much Does LIIFT4 Cost?

Since this workout and diet system is part of Beachbody on Demand, the LIIFT4 price is basically a membership fee. There are some different membership options when signing up for Beachbody on Demand, and these are as follows:

  • 3-Month Membership (14-day free trial) $39 billed on day 15
  • 6-Month Membership (30-day money-back guarantee) $59 billed on day 1
  • 12-Month Membership (30-day money-back guarantee) $99 billed on day 1
  • There are also Beachbody On Demand Challenge Packs, which include:
  • Annual – $160 U.S./$186 Canada (12-month continuity for $99; billed on day 366)
  • Quarterly – $140 U.S./$164 Canada (3-month continuity for $38.87; billed on day 91)

What’s more, you need to factor in the cost of the LIIFT 4 supplements, as well as the weights (unless you have them). Here are the supplement prices:

  • Beachbody Shakeology $129.95
  • Beachbody Performance Energize $49.95
  • Beachbody Performance Hydrate $34.95
  • Beachbody Performance Recover $69.95
  • Beachbody Performance Recharge $69.95
  • Beachbody Performance Creatine $19.95

LIIFT4 Pros and Cons


  • LIIFT4 incorporates HIIT, which is backed by actual weight-loss studies
  • This program involves both diet and exercise
  • Beachbody is a company that has been around since 1998
  • This program should help with physical fitness and muscle building
  • The rigorous exercise helps burn off calories


  • The LIIFT4 exercise sessions may be too intense for some people
  • This type of program will likely cause some muscle soreness
  • It is only available to stream online (no DVD)
  • There are several supplements involved, which could get expensive
  • You need to buy weights or resistance bands, unless you already have them

LIIFT4 Alternatives

There are some LIIFT4 alternatives to consider as well. Here are a few other options:

  • P90X
  • Focus T25
  • 21 Day Fix
  • Insanity

What Users Are Saying

“It is Awesome!! The best program ! It’s hard, fun and very motivating…”Kathy Marino

“Hi, I’m really late replying here, I did complete LIIFT4 recently and I’m not 100% sure I’d recommend it.”Savageloveless BOTTOM LINE

The Bottom Line on LIIFT4

LIIFT4 is the next-level fitness and nutrition program. The expert trainer takes you from the beginning to the end and never stops pushing until you reach your goal. Our team even found research connecting the benefits of weight training and interval training for weight loss. One thing to consider is adding the right supplement to your regimen.

Support is an ideal way to fill in the gaps in your weight management program.

Among the best we’ve seen is called Noom. We’re all for the custom meal plans, expert support system, human coaching, food and exercise tracking and more. This state-of-the-art program works to help you lose that weight and keep it off.

Also, the team behind Noom is offering a 14-day trial to Dietspotlight readers as a sign of confidence in their program. Learn More About Noom »  

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