My Transform :20 Step Workout Review Including 6 Week Program Results

I finally did it…after having a baby just over 2 years ago, I completed Transform:20 from Beachbody in full!

Here’s my final review of the Transform :20 workout program from Shaun T. Included are my real life 6 week before and after result photos.

What is Transform :20?

Transform :20 is a 6 days/week, 20 minutes/day workout program that incorporates a workout step. Short, intense workouts are what you can expect.

If you’ve ever done the Insanity workout program, think of those kind of workouts with the added intensity of a workout step. A simple “workout step” doesn’t sound like it would do much, but let me tell you, it adds a whole lot of “burn” and extra cardiovascular work.

With three, two-week phases in Transform :20, you’ll start to see and feel changes fast. I started out without a step (following the modifier) to using a step without risers, to using a single riser, to using the two risers when they did.

Let’s get started.

The Premise of Transform :20 is Not Just Physical

It’s about not just about a 6-week total body transformation either. The concept of this program is to change how you look at working out as something you can do and will want to do rather than something you have to do.

I know I needed to transform my:

• clean up my diet
• lose 5-10 lbs
• get back into the habit of working out
• remember to take care of myself, too (which is really easy to forget as a parent!)

Let’s see how it went.

My First Real Post Pregnancy Workout

Since having my son, I’ve tried Shift Shop, which my post-pregnancy body was just not ready for. Then, I tried the 80-Day Obsession. I really wanted to love this program and finish it (the results I was getting after 2 months were great), but the hour-long workouts while caring for a toddler were just not possible(first time mom here).

When I first saw a clip for Transform :20, I knew I had to try it out. The idea of a motivating, high-intensity Shaun T workout I could do in just 20 minutes each day is exactly what I needed. For the same reason, I think most busy people can relate to! And as you’ll learn in this program, a lot of the challenges we face while working out are mental challenges – not necessarily physical ones.

I needed a program that had:

• short workouts
• intense workouts
• required minimal equipment
• targeted my lower half

Here’s what you’ll need for the program.

Transform :20 Equipment Requirements

The only thing the program recommends for equipment is a “workout step” and a towel. Even if you are a true beginner and take it slowly with this program, I would still say you need a step. It changes the intensity of the workouts AND really helps with toning your lower half (burn baby burn).

I tried two different steps, since my 2-year-old insisted he work out on my Beachbody step. I ordered a moderately priced version from Amazon and will tell you my Beachbody step was much sturdier (as you can see from the photo, the writing on both wore right off). The Beachbody step that comes with program also has two pairs of risers to go up higher, which increases the intensity as you get in better shape. I only got one with the other step.

Note: If you have hardwood floors, a yoga mat or something else to keep the step from slipping out from under you is going to be a necessity or at least it was on our floors.

A towel is less important. It is a lot more comfortable for the ab and back moves when you’ll be lying on the step. It is also good to keep your step and you clean from from sweat, too.

Recap of the equipment needs:

• workout Step
• towel
• yoga mat or similar if you need a gripper surface for your step

There are also Transform :20 bonus workouts if you want to incorporate a little extra strength training into the program. For those workouts, you just need a set of medium or light dumbbells.

How long are you going to commit?

The Transform :20 Program is 6 Weeks of 20-Minute Workouts

I’m not going to go into too much detail here about each workout. There are different workouts for the six days of the week with one rest day each week. As you progress, the moves change slightly from week-to-week, although the transformers stay the same. The transformers are how you measure your progress:

Burn: This workout shocked me the first time. I knew it was going to be fast-paced, but I didn’t know what I was in for. Definitely more cardio feeling than strength-training, but with the step, everything kind of feels like a leg workout. Be prepared for a quick pace filled with jumps. Average calories burned: 219

Faster: When I saw the title of this one, I thought…it can’t get much faster than last time. LOL. Yeah, right. Not with Shaun T. Dan actually thought I had the workout in fast-forward, because some of the moves were so insanely fast. Average calories burned: 228

Stronger: The name says it all. This one may not be as fast, but the increased intensity makes up for that. Be prepared for sore legs and push-ups to build muscle and burn fat. Average calories burned: 202

Powerful: I would call this one more athletic training style. Lots of plyometric and strength-training moves to increase your power. You will build some seriously strong lean muscle and increase athletic performance. You will also burn lots of calories. Average calories burned: 225

Cut: This one had a lot of holding moves and pulsing mixed with higher-intensity cardio moves. This feels the most like a real HIIT workout, which is even more intense when you’re using a step. Average calories burned: 221

Balanced: This is your active rest day. It’s definitely not just about stretching, but it does optimize recovery and help with the following week’s performance. It has lots of core moves to help slim down your tummy, but it still made my heart rate go up and felt like a way less intense workout. Average calories burned: 165

Workout Variations
As mentioned, the workouts stay the same each week, but they do go up in intensity. By the final Conquer phase, you may be using the highest step for certain workouts.

There are only two times the workouts really change – both are in the final week of the schedule:

The Silent Workout
Get ready to conquer your mind with a workout that doesn’t have Shaun T’s voice pushing you to go harder. All you’ll hear are you and the cast members’ heavy breathing and feet hitting the mat. This one really makes you focus on you, your thoughts and how you’re able to push yourself through the negative thoughts that might come up when you feel like you want to quit. How will you conquer those thoughts? I had a toddler in the house, so it wasn’t quite as magical as it could’ve been, but it was still an experience to remember and an industry first. This is in the week 6 Stronger workout.

Week 6 Cut & SHAUN-A-THON
What’s the Cut & Shaun-A-Thon? It is the Cut workout as you would normally do for the week with the Burn and Powerful workouts as part of it. Oh my gosh. Hard. Especially when you’re used to putting in 20 minutes each day, and then you go for 60. But it’s also very motivating when you find yourself still going in the final stretch. I did slow down by the end, but was so incredibly proud of myself for making it the full hour. Don’t get yourself too worried about it, because by this point, you will have come such a long way, you’ll be able to to do it!!!

Bonus Workouts
There are also several bonus workout options if you’d like to add on to the regular schedule to really focus on certain areas or if can’t fit a full 20-minute workout into your day. These are all 10-20 minutes long that you can add to any day’s workout – or if you can’t find the full 20 minutes, you could focus only on the specified area in the shorter workouts.

Here they are:

• 10 Min Abs
• 10 Min Recovery
• 15 Min Abs
• 10 Min Best Butt
• 20 Min Abs
• 10 Min Cardio

Bonus Workouts with Weights
These are 20-minutes long and can be used in place of the regular Cut and Stronger workouts if you’d like to add weights and sculpt more muscle. The moves are different than you do during the regular workouts, but that’s because you’re using weights. I really enjoyed them, although I did not add them to my schedule. I just followed the regular program without weights for my results. Each week, they get increasingly harder just like the regular workouts.

Here are the 6 bonus weight workouts:

• Rip N’ Cut 1.0, 2.0 and 3.0
• Built Stronger 1.0, 2.0 and 3.0

You can incorporate these resistance workouts by replacing the regular Burn and the Stronger workouts with the corresponding bonus weight workout for the week. Again, I stayed with the original schedule but have done a couple of the bonus workout since they are great workouts.

Now let’s talk about nutrition.

The Complete Transform :20 Nutrition Plan

What I love about Beachbody workout programs is they’re not just about the workouts. Nutrition, specifically building lifelong healthy eating habits, is a big part of this and every other program.

If you’re familiar with the 21 Day Fix portion approach, Transform :20 nutrition is very similar and the containers can be used if you choose or use serving sizes.

Think balanced wholesome meals and foods that help fuel your body and your workouts. And calculating your calories has never been easier. It’s based on your current weight to make sure you don’t go hungry even with these tough workouts.

Here’s a list of the food groups you’ll get to choose from:

• Proteins
• Veggies
• Fruits
• Carbohydrates
• Healthy Fats
• Seeds and Dressings
• Oils and Nut Butters
• Free Foods

One thing I will say about the recipes is that sometimes they have a few too many ingredients(spices specifically) in which case I simplify by including the spices I think will add the most flavor and ditch the others.

But overall, the included recipes are super simple and easy to follow even for non cooks!

Tracking your Progress with the 6-Week Transformation Tracker

Transform :20 comes with a very nice spiral bound 52-page transformation tracker that allows you to write down and track:

• your measurements,
• your goals with the programs
• the date
• your weight
• workouts
• how you feel each day
• what you ate at each meal
• portion tally if using the portion control containers

I didn’t get the chance to fill in every section of mine for every day of the week. I focused more on filling out what I ate for the day, along with hitting my water intake.

This is a great way to hold yourself to keep track of what you’re doing and keep yourself accountable during the 6 weeks and beyond.

And finally…here’s how I did.

My 6 Week Transform :20 Results

This was my first post-pregnancy workout I was able to finish, and it really felt like the perfect time since this program’s all about conquering mental boundaries and the negativity you put on yourself. I know my core never felt the same after having my son (I had horrible DR that I had to treat), and working out just wasn’t the same as it used to be. It was just a total life transition.

Don’t give up hope!

At first, I almost cried during workout because I couldn’t keep up with them at all, but after a few weeks, I was able to keep up and my core felt stronger. After this program, I finally realize I can fit exercise into my day. I know I can still do push-ups. I know I can still lift weights. Plus, I know I can finally do crunches again.

Remembering you can do anything you put your mind to is difficult until you do it.

My Week-by-Week Transformer Numbers

As I covered earlier, each workout has three unique moves (transformers) that you write down how many you do each workout. The goal is to see how you progress over the six weeks. This is exactly how your body gets fitter, by consistently doing a little more, a little bit better, each time you work out.

Just be sure to start recording from day 1 on your Transform:20 wall calendar. I really wish I’d kept track from the beginning as you can see I didn’t start recording my transformer numbers until week 3 of the program. I am sure the numbers would have been even more impressive.

My Transform :20 measurement changes:

As you can see from the above chart, cardiovascular endurance really improves fast with this program. I won’t bore you here, but from the week 3 Burn workout to week six, my transformer numbers improved by 72, 82, and 25.

My Transform :20 Before and Afters Results

I lost a total of 10 lbs in just six weeks, not bad at all for 20 minute workouts! There’s clear definition in my abdominal area, and my arms, my butt and thighs are definitely more defined.

This program will get you a leaner, stronger and it will greatly improve your cardiovascular health and endurance. If you’re specifically looking to tone up your upper body muscles a little more, you can switch out and include bonus weight workouts.

But it’s not just about appearance. Most importantly, it will also allow you to get over the mental mindset of thinking you can’t possibly do something. Because once you finish this program, you’ll want to know what challenge is next!

How to Get Started with Transform :20

For Transform :20, Team Beachbody gives a lot of options for ordering. I”m not going to break them all down here, but I’ll give a few details on how to choose the right package for you.

First thing to know, Transform :20 workouts are only available on Beachbody On Demand. The workouts are not available on DVD and probably never will be. The good news is if you like physical copies of the program materials, Transform :20 materials and equipment can still be shipped to your home.

Beachbody On Demand is an online membership platform that allows for streaming and digital downloads of all Beachbody workout program workouts and materials. You can still get the materials, equipment and nutritional products sent to your home for new programs, too.

If you want access to the Transform:20 workouts and digital materials, then you will only need a membership to Beachbody On Demand to get started with the program. There is a 14-day free trial which converts to quarterly-billed membership, a six-month membership and an annual membership at different price points.

BOD Membership Type	Cost	Savings	Guarantee
12 MONTH MEMBERSHIP	$99.00	$57	30-Day Money-Back Guarantee
6 MONTH MEMBERSHIP	$59.00	$38	30-Day Money-Back Guarantee
3 MONTH MEMBERSHIP	$39.00	–	14-Day Free Trial

Link to the Beachbody On Demand sales page.

Your BOD membership can be upgraded at anytime, and you always have the option to cancel at anytime. Now if you’re interested in receiving the program materials, Shakeology or accessories like the Beachbody Workout Step, there are more options for you to choose from.

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Transform:20 Challenge Pack or Completion Pack:

Challenge Packs are for people new to Team Beachbody or who do not yet have a Beachbody On Demand Membership. Completion Packs are for those who already have a Beachbody On Demand membership.

Each package is a little different. You can get packages that include the full line of Beachbody Performance supplements and Shakeology to packages that just include a single supplement. Below I’ve included a sample of what comes with most packages, but you can find the entire list under the “Learn More” section of the selected package page.

• Shakeology and/or Beachbody Performance Supplement (depending on package section)
• 36 Unique Transform :20 step workouts
• 6 Bonus Workouts: 3 ab routines, 1 recovery workout, 1 glute routine
• Additional 6 Bonus Workouts: 6 weighted workouts talked about above
• Printed materials (Beachbody nutrition guide, Getting started right guide, transformer wall calendar, 6-week transformation journal, and challenge step stickers)
• Access to all other Beachbody workout programs on BOD (new members & previous members)

These can only be ordered through Team Beachbody. Here is the Team Beachbody link to the Transform :20 Challenge Packs & Completion Pack page.

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Transform :20 Accessories Bundle:

If you’re already a Beachbody On Demand Member and just wish to have a physical copy of the Transform:20 program materials, there’s the Transform:20 Accessories Bundle that can be ordered with or without the Beachbody Workout Step.

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The Beachbody Workout Step:

The Beachbody step can be added to most of the packages you see above or it can be purchased alone. But, you don’t have to get the Beachbody workout step to do the program. Any workout step can be used.

I purchased the Beachbody Step for $59.95 and a generic step on Amazon. The Beachbody brand step was sturdier and came with two pairs of risers for greater intensity, but either would work.

Try Transform:20 Free for 14 Days or Sample a Workout

If you’ve not yet tried the streaming Beachbody On Demand service, there is currently a 14-day no charge trial (scroll to the bottom right) past the other options. The trial will automatically upgrade to a quarterly BOD membership (billed $39 every 3 months) but can be upgraded to a yearly membership at any time or cancelled without any commitment.

My Final Thoughts on This Workout

If you need to get yourself unstuck (like I was), Transform :20. is just six weeks. It’s a great beginner to advanced level program, because there’s a modifier and a more intense version which gets very advanced. Shaun T is, as always, an excellent motivator and not just on the fitness side. This program makes you take a look outside the number on the scale to commit to a total life transformation.

As the tattoos on Shaun T’s forearms say: “Conquer YOUR MIND” “Transform YOUR LIFE”

Shaun T

Questions? Please leave a comment below.