Shaun T’s Focus T25 is an efficient, science-backed workout program designed for busy people who want big fitness results in minimal time. To make following the T25 schedule easier, printable T25 calendar PDFs are available for the Alpha, Beta, and Gamma phases so you can plan workouts, monitor progress, and stay accountable.
These printable calendar templates let you track daily workouts, record how you felt, and measure weekly progress. Download the free printable workout calendars to stay organized and motivated.
Table of Contents
What is Focus T25?
Focus T25 is a 25-minute, high-intensity interval training (HIIT) program created by Shaun T, known for programs such as Insanity and Insanity Max:30. The workouts rely primarily on bodyweight movements and are designed to deliver the benefits of a longer session in a condensed timeframe. Through short, intense intervals, T25 can help improve cardiovascular fitness, build lean muscle, and boost metabolism.
Some well-documented benefits of HIIT include improved heart health, lower blood pressure, better blood sugar control, increased calorie burn, and enhanced efficiency in a short time frame. Many busy professionals and parents prefer T25 because it delivers a comprehensive, full-body workout in just 25 minutes a day.
Getting started with the T25 workout program
Equipment
T25 is largely equipment-free, but a few items make workouts more comfortable and effective:
- Exercise mat for floor work and knee protection
- Towel for sweat
- Water bottle to stay hydrated
If you choose to follow the optional Gamma phase, light hand weights are recommended to add resistance for strength-focused workouts.
Accessing the Program
Focus T25 is available as a DVD set and through streaming services that carry Beachbody content. Availability can vary, so check current providers or secondhand marketplaces if you prefer physical discs.
The Focus T25 Workout Schedule
The standard T25 schedule consists of five 25-minute workouts per week (Monday–Friday), with Friday designated as a double workout day (two 25-minute sessions totaling 50 minutes). Saturday is reserved for rest and tracking progress, and Sunday is a stretch/recovery day.
Sample T25 Week:
- Monday: 25-minute workout
- Tuesday: 25-minute workout
- Wednesday: 25-minute workout
- Thursday: 25-minute workout
- Friday (Double Day): 2 x 25-minute workouts
- Saturday: Rest and progress tracking
- Sunday: Stretch and recovery
The base program runs through the Alpha phase for 5 weeks, followed by the Beta phase for 5 weeks. An optional Gamma phase adds four weeks focused on strength training. Each phase includes a set of distinct workouts that rotate through the schedule.
Alpha Cycle (5 weeks)
- Cardio – progressive cardio to burn fat
- Speed 1.0 – fast-paced cardio to build speed and mobility
- Total Body Circuit – cardio-based full-body strength
- AB Intervals – interval-style core conditioning
- Lower Focus – strength and sculpting for the lower body
Beta Cycle (5 weeks)
- Core Cardio – progressive cardio with core emphasis
- Speed 2.0 – an advanced speed workout with new moves
- Rip’t Circuit – full-body circuit targeting upper, lower, and core
- Dynamic Core – dynamic core-strengthening routine
- Upper Focus – intense upper-body strength work
Gamma Cycle (Optional, 4 weeks)
- Speed 3.0
- Rip’t Up
- Extreme Circuit
- The Pyramid
T25 Nutrition
The program includes a “Get It Done” nutrition plan to complement the workouts. If you prefer, printable meal planners and daily food diary templates can help you structure meals and track intake alongside the program.
The Focus T25 FAQ
How many days a week do you do T25?
T25 is performed five days a week, with an additional Sunday stretch day and Saturday reserved for rest and progress tracking.
How many months is T25?
The base program lasts 10 weeks (about 2.5 months). Adding the optional Gamma phase extends the program to 14 weeks, a little over three months total.
Can I get T25 for free?
Some streaming platforms offer trial periods for new subscribers, which may allow temporary access to T25. Check current streaming offers for availability.
Is T25 right for me?
T25 includes scaled options and modifications, but it is an intense HIIT program and requires a basic level of fitness. If you have joint problems or limited fitness experience, consider starting with a lower-impact routine and consult a healthcare professional before beginning.
Using the Free Printable T25 Calendar PDF
Each printable Focus T25 calendar includes:
- Daily workout assignments that match the T25 schedule
- A daily self-assessment to note how you performed and felt
- Weekly progress tracking entries for Saturday
Tracking Weekly Progress
For each phase, there are two calendar styles included. Both show the daily workouts, but they offer different approaches to weekly tracking on Saturdays.
One layout records weight and body measurements (chest, waist, thigh, arm). The other prioritizes subjective metrics such as energy, strength, sleep quality, and mood, plus a reflective prompt to plan adjustments for the coming week.
Tracking subjective improvements—how you feel, stronger movements, better sleep—can be as motivating and informative as measuring physical changes. Use the format that best supports your progress and well-being.
Download the Printable T25 Calendars
Printable Alpha, Beta, and Gamma phase calendars can be downloaded below. Each download contains two calendar variations so you can choose how you prefer to track progress. Print them for easy reference or save the PDFs to your device for digital use.
>>> Download the T25 Alpha Phase Schedule <<<
>>> Download the T25 Beta Phase Calendar <<<
>>> Download the T25 Gamma Phase Schedule <<<
Now it’s time to Sweat!
These calendars are designed to simplify your T25 journey and keep you consistent. Use them to plan workouts, reflect on progress, and make small adjustments each week. Enjoy the program and the time-efficient results it delivers.