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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 risk-free trial, for a limited time. Click here for more information!

What is LIIFT4?

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

You only have to work out 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, or so they claim.

  • 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.”
  • 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).”
  • JDR – Showed that HIIT or high-intensity interval training produced similar visceral fat reduction to prolonged moderate-intensity continuous training.

LIIFT4 Competitors

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How Did LIIFT4 Start?

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

This program aims to help you accomplish significant results in only 30 minutes a day, which would typically 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.”

Beachbody currently has an A+ from the BBB. However, an alert was put on their profile after the company was involved in a lawsuit regarding false claims.

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 and 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 (7 am-1 am 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. Research claims that in men, high-intensity training like this can actually increase “muscle power and free testosterone,” according to Endocrine Connections.

If you’re tired of spending 60-90 minutes at the gym, this fitness system will take your workout sessions down to 30 minutes. The shorter workout time may be beneficial for those who’re just starting out and working from a sedentary lifestyle. Experimental Gerontology noted research that showed HIIT improved “resting blood pressure, metabolic capacity and heart rate reserve without compromising cardiac function in sedentary aging men.”

The moves/exercises are not overly complicated and are 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 enhances strength recovery)
  • Beachbody Performance Recharge (reduces muscle breakdown and promotes overnight recovery)
  • Beachbody Performance Creatine (enhances 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, which proteins can do according to Nutrients.

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 helps 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.


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 always 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 eight weeks.

However, these results will undoubtedly 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 essential when it comes to getting rid of unwanted pounds. Also, we did find some research that supports high-intensity interval training.

In the British Journal of Sports Medicine, researchers claimed interval training reduced “body fat percentage” to the tune of “28.5% greater reductions in total absolute fat mass” when compared to a moderate intensity group result.

Medicine and Science in Sports and Exercise claims “HIIT was well accepted by overweight adults, and opting for HIIT as an alternative to standard exercise recommendations led to no difference in health outcomes after 12 months. Although regular participation in unsupervised HIIT declined rapidly, those apparently adherent to regular HIIT demonstrated beneficial weight loss and visceral fat reduction.”

Now, most research on workout programs are completed on adults, but there’s been a flurry of interest in the impact of HIIT on youth obesity.

After 12 weeks of intervention, the Journal of Exercise Rehabilitation shared that “HIIT may be particularly useful in overweight/obese youth to improve body composition, aerobic fitness and lipid profile.” As of March 2019, research was ongoing, according to Medicine.

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.

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

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 8 weeks.

It would help if you also stuck to the Nutrition Guide that comes with this program. This will help you get the right nutrients and amount of calories each day.

It would help if you also were 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

You may see some unwanted reactions or drawbacks with any new diet program, weight-loss supplements, or fitness regimen.

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.


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 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 and 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 weights or resistance bands to complete the workouts.

LIIFT4 Alternatives

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

What Users Are Saying

“My husband and I have done LIIFt4 multiple times. We absolutely love the results it gives both of us. The impact it has on our health and wellness is amazing. Joel is a wonderful motivator. We actually find ourselves coining some of his phrases! Love LIIFT 4.”

“Why does Joel move so fast in this program? I did the leg workout the other day just to test it out to see if i would want to do it and pulled something in my lower back trying to keep up with him in the workout. Idk about this one but to me it seems dangerous to program squats and deadlifts back to back with no rest or much time to even adjust the weights….just so they could get it under 40 minutes, looked cool but I don’t think I will be doing this program if they are all like that.”

“Ideal for people who just cannot commit to 60 minute workouts 5-6 days a week.”

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 free trial offer to Dietspotlight readers as a sign of confidence in their program.

Learn More About Noom »
LIIFT4 Review
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What is the Liift4 program?

Liift4 is a program to lose weight, build muscle, and improve cardio. The program includes 32 unique workouts and is designed for intermediate-advanced level exercisers.

Is Liift4 safe?

Liift4 is safe anyone considering doing this program you should consult their doctor about participating in a high-intensity interval training program.

Where can I buy Liift4?

Liift4 is available through the Beachbody company located in Santa Monica, California. There are toll-free numbers available for more information.

What is the most common Liift4 complaint?

Common complaints with Liift4 are that it is unrealistic and too fast-paced.

Do you need weights for Liift4?

Liift4 does require weights for most of their workouts.

Where can I buy LIIFT4?

LIIFT4 can be purchased using their Official Site.

Does Liift4 have music?

Although Liift4 doesn’t have music, there are multiple playlists on Spotify specifically for the program.

How long are Liift4 workouts?

Liift4 workouts are 30-40 minutes long. The program lasts for 60 days.

What equipment is needed for Liift4?

For the Liift4 program, users will need 3 sets of dumbells – light, medium, and heavy. Adjustable dumbells can also be used.

What is B4 Liift4?

B4 Liift4 is a series of workouts that are designed to prepare users for the pace and difficulty of the actual program. These workouts are only 20 minutes long.

What size weights do you need for Liift4?

The creators of Liift4 recommend users to try the B4 workout sessions to determine what weights they should be using. Depending on your fitness level, Joel Freeman recommended 5-20 pound weights for women and 10-30 pound weights for men.

Will Liift4 be on DVD?

Liift4 is not available on DVD, only Beachbody on Demand.

Will Liift4 help me lose weight?

Liift4 is designed to help users lose weight with a high-intensity workouts and carefully designed meal plans. However, it can’t be individualized to everyone’s weight-loss needs.

3 LIIFT4 Reviews

  • thumbs up
    Karen (Verified Purchase)

    I like the weights and variety in the exercises. They are slow and controlled so that you use proper form. There is also a modified move if needed. Its only about 30 minutes and I really like Joel. He pushes you but is not annoying.

  • Well worth trying
    Mike (Verified Purchase)

    I really liked this program. I’ve tried a number of Beach Body workouts, and this is one of the best, most complete programs. Once I finished the first 8 weeks, I decided to do it again. Each workout has a strength (lifting) component, a HIIT cardio component, and a core component. There aren’t many programs on the market that do this blend. I give it 4.5 stars out of 5. Highly recommended.

  • cara (Verified Purchase)

    I’m 11 workouts in and I really like it. I’m a 41 year old female and am looking to tone and increase strength, not necessarily lose weight. My arms and waist have shown the most improvement in definition so far but my legs are improving in appearance as well. It isn’t an easy workout and you have to push yourself by increasing intensity and lifting heavier as you get stronger. The trainer isn’t annoying either so points there.