*This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link, at no cost to you. Thank you!

Shaun T is back with a new high-intensity workout and nutrition program that promises to transform both your body and your mind. This time around he’s stepping things up, literally. His new fitness program, Transform :20, is done with a step. But this isn’t your 1990’s step aerobics. Shaun T’s got you up, down and covered in sweat in just 20 minutes a day. Here’s all the details of Beachbody’s Transform :20 Workout.

Transform :20 Workout Program

Transform :20 is only available through Beachbody On Demand, Beachbody’s on-line streaming fitness service (Learn everything you need to know about Beachbody On Demand here). Since the program is available exclusively on-line all the program materials are also on-line. When you order an accessory bundle you will receive printed materials including a dry-erase wall calendar, transformation journal-style tracker and stickers to mark program milestones on your step.

Transform :20 Program Materials

Get Started Guide
Nutrition Guide
Wall Calendar/Tracker
Hybrid Wall Calendar/Tracker
Transformation Tracker

You’ll Need

You can use any step. If you don’t have a step you can purchase one through Beachbody. No step, no worries. The modifier on the program does not use a step. There are also bonus workouts included that use dumb bells.

Body & Mind

Trainer Shaun T created Transform :20 to not only transform your body but also your mind. He strongly believes that if you “Conquer Your Mind” you can “Transform Your Life”. Throughout the workouts Shaun T is constantly reminding you to push past your mental limits, replace negative self-talk with positive thoughts and become more confident. The transformation tracker is more of a daily journal. It includes a daily affirmation (or Shaun-firmation) and space for tracking:

Workouts
Meals
Sleep
How you feel
Challenges you face and how you overcome them

You can go behind the scenes with Shaun T and the cast through the weekly episodes of Transform Your Life with Shaun T and learn about the struggles they are working through.

Transform :20 Workouts

The Transform :20 workouts are intense, 20 minute total-body workouts. The program includes 36 unique workouts in 3 phases: Commit, Climb & Conquer. The workouts are filmed live so it’s never the same experience twice.

Each day of the 6 day a week program has a different focus:

Monday: Burn- Fat burning cardio exercises
Tuesday: Faster- Fast paced aerobic workout to build endurance
Wednesday: Stronger- Strength workout to build muscle and burn fat
Thursday: Powerful- Plyometric and strength exercises to build muscle
Friday: Cut- High intensity cardio with muscle burning holds to sculpt
Saturday: Balanced – Stretches and core exercises to optimize recovery and sculpt abs

Transformers

Each workout has three 1-minute Transformers. They are meant to challenge you and help you measure your progress over the course of the program. The Transformers are the same for each workout. For example, the Burn workout on Mondays has the same three Transformers. Each week you’ll compete against and try to improve your number from the week before. As a competitive person the transformers really helped me push myself.

Transform :20 Bonus Workouts

Not quite sure if you’re ready for Transform :20? Give the Transform :20 sample workout a try or the 10 or 15 minute Before You Transform videos.

Don’t think 20 minutes is enough or really want to add some weights? There are also 12 bonus Transform :20 workouts:

10 Minute Abs
15 Minute Abs
20 Minute Abs
10 Minute Best Butt
10 Minute Cardio
10 Minute Recovery
Rip ‘N Cut 1.0 (with weights)
Rip ‘N Cut 2.0 (with weights)
Rip ‘N Cut 3.0 (with weights)
Built Stronger 1.0 (with weights)
Built Stronger 2.0 (with weights)
Built Stronger 3.0 (with weights)

The weighted workouts can be swapped out with the ones on the regular schedule or added on.

Transform :20 Eating Plan

The Transform :20 meal plan uses the Beachbody Portion Control Containers. It’s the same color coded system as 21DayFix , LIIFT4and 80 Day Obsession. There’s no complicated calculations. Simply find your nutrition plan based on your gender and weight. I’m in the 168 lbs. or less Plan A nutrition plan. Each plan is approximately 30% protein, 40% carbs, and 30% fat.

The misconception about losing weight is that you have to eat less but really it’s about eating the right foods. Most of the time you’ll find the meal plans that Beachbody provides with their workouts have you eating a lot of food, several times a day. It’s healthy, wholesome food. The color coded portion control system is very helpful in making sure you’re eating a good balance of the right foods. I do notice a big difference in my body when I follow the meal plan, but it does take some effort.

For help with meal planning for Transform :20 check out my Transform :20 Meal Plan & Meal Ideas post. It includes a printable template for creating your own Transform :20 Meal plan. Also, if you go to the Weekly Menu archives starting with January 13th you’ll find my actual Transform :20 Menus. I used Transform :20 Meal Plan A. The color combo meal cards in my shop are super helpful for portion control meal planning.

Transform :20 Results

I am shocked by the results I achieved just by working out 20 minutes a day. After letting things go over the winter holidays I was able to get my muscle tone and definition back. I believe following the eating plan really helped. I have friends that swear by Insanity, Shaun T’s original 60 minute program, because they can eat whatever they want and still look and feel great. But since this is only 20 minutes you’ll probably want to stick with the eating plan.

You will work up a sweat. Now, my husband likes to make fun of me because I don’t normally sweat very much when I work out. But 10 minutes in and Shaun T has me taking off layers of clothing and sweating up a storm. It may only be 20 minutes but it’s probably the most intense 20 minutes of your day. There are no breaks. There were times during the workouts where I pushed so hard I thought I might barf. But then you dig deep, push through and before you know it, the workout is over.

I loved the transformers! I really feel like they helped me push harder and get better results. It’s also nice that the only person you are competing against is yourself. You’re just trying to be better than you were the week before.

Ready to give Transform :20 a try? Use the link below to get started today. I’m happy to answer any questions you might have about this or any other Beachbody program. If you’re looking for accountability or help with meal planning I’ve got you covered as well.