11 Popular Beachbody Workouts That Will Get You in Shape

July 07, 2018

BODi (formerly Beachbody On Demand) remains one of the most popular home fitness platforms in 2026. With dozens of programs across every fitness style — from beginner cardio to elite strength training — finding the right program is step one. Having the right mat to support it is step two, and often overlooked.

Different workouts have different mat demands. A yoga mat won't cut it for P90X plyometrics. A thin foam mat fails during Insanity. Here's a breakdown of 11 of the most popular BODi programs and what you need to make each one work at home.

1. P90X / P90X3

What it is: The original home transformation program. 90 days of muscle confusion — mixing strength training, yoga, plyometrics, and Kenpo cardio. P90X3 condenses sessions to 30 minutes.

Intensity: High

Mat needs: Extra-large exercise mat at 10mm. The plyometric sessions involve jumps and lateral movement that require a wide, cushioned, non-slip surface. Standard yoga mats are too narrow and thin for P90X Plyo. The Gorilla Mats Large Exercise Mat covers the plyometric, strength, and yoga sessions in this program.

2. Insanity

What it is: Shaun T's max-interval cardio program. Intervals of intense activity followed by short rest. Plyometric-heavy with no equipment required.

Intensity: Extreme

Mat needs: This is where mat quality matters most. Insanity involves full-body burpees, squat jumps, and explosive lateral movements at high volume. You need: substantial size (to move freely), exceptional grip (to prevent sliding mid-jump), and enough cushion (to protect joints over 60 days of daily impact). The Gorilla Mats Large Exercise Mat at 10mm handles Insanity's demands better than anything else in the price range.

3. 21 Day Fix

What it is: Autumn Calabrese's combination of 30-minute workouts and portioned nutrition. Popular entry point for beginners.

Intensity: Moderate

Mat needs: The workout mix includes Pilates, cardio, yoga, and total body. A large yoga mat at 8mm or the exercise mat at 10mm both work well. If you're only doing 21 Day Fix workouts, the Gorilla Mats Large Yoga Mat is a solid choice — it handles the yoga and Pilates sessions particularly well.

4. LIIFT4

What it is: Joel Freeman's combination of weightlifting and HIIT. 8 weeks, 4 days per week. Minimal junk volume, heavy emphasis on compound movements and core work.

Intensity: Moderate-High

Mat needs: Dumbbells used throughout, with floor work in most sessions. The exercise mat at 10mm handles the dumbbell drops and floor-based core circuits. Wide enough to lay dumbbells beside you without running out of room.

5. MBF (Muscle Burns Fat)

What it is: Megan Davies' 6-week program alternating between strength and metabolic conditioning sessions.

Intensity: Moderate-High

Mat needs: Similar to LIIFT4. Extra-large exercise mat recommended — the metabolic conditioning days have enough lateral movement that you'll feel constrained on a narrow mat.

6. 80 Day Obsession

What it is: Autumn Calabrese's advanced program. 80 days of periodized strength and cardio, using resistance loops and sliders. Very popular for body recomposition.

Intensity: High

Mat needs: The slider exercises (used extensively in this program) require a smooth mat surface that won't catch. The Gorilla Mats Large Exercise Mat provides a consistent surface for sliders while the textured bottom prevents the mat itself from moving. Note: sliders work differently on the TPE surface vs. bare hardwood — test on your specific floor type.

7. Country Heat

What it is: Autumn Calabrese's country-dance-inspired cardio program. Fun, beginner-accessible, 30-minute sessions.

Intensity: Low-Moderate

Mat needs: The lateral footwork in dance cardio sessions benefits from a wide mat surface. You don't need 10mm cushion here — an 8mm yoga mat works. But more important is width; the standard 24" mat is genuinely too narrow for the side-to-side movement patterns in this program.

8. Core de Force

What it is: Joel Freeman and Jericho McMatthews' MMA-inspired cardio program. Kickboxing, boxing, and ground-based conditioning.

Intensity: Moderate-High

Mat needs: The ground work and ground-and-pound sequences require floor space and cushion. The striking sequences (standing) need a surface that doesn't slip when you pivot. Extra-large exercise mat is the call here.

9. Transform :20

What it is: Shaun T's 20-minute step workout. A step riser is the only equipment needed.

Intensity: Moderate-High

Mat needs: Place the step on or at the edge of the mat. The mat provides cushioning and non-slip stability under the step. Floor exercises between step sequences benefit from the padding.

10. 9 Week Control Freak

What it is: Autumn Calabrese's resistance loop and full-body strength program. 9 weeks, 5 days/week.

Intensity: Moderate-High

Mat needs: Lots of floor-based resistance band work — glute bridges, clamshells, leg extensions. A large mat is critical to avoid wrestling with a small surface while managing bands. The exercise mat's surface holds resistance loops in place during activation exercises.

11. Morning Meltdown 100

What it is: Jericho McMatthews' 100-day program with 20-minute morning workouts. Cardio-focused with strength elements.

Intensity: Moderate

Mat needs: Morning workouts mean rolling out of bed and onto the mat. An extra-large, comfortable mat removes the friction from a 6 AM start. The large format also accommodates the warm-up sequences that require some lateral room.

Which Mat for Which Program?

Program	Best Mat	Key Reason
P90X / P90X3	Large Exercise Mat (10mm)	Plyometrics need size + cushion
Insanity	Large Exercise Mat (10mm)	Extreme cardio needs grip + impact absorption
21 Day Fix	Large Yoga Mat (8mm)	Yoga + Pilates-heavy; 8mm ideal
LIIFT4	Large Exercise Mat (10mm)	Dumbbell + HIIT combo
MBF	Large Exercise Mat (10mm)	Lateral conditioning needs width
80 Day Obsession	Large Exercise Mat (10mm)	Slider exercises + high volume
Country Heat	Large Yoga Mat (8mm)	Dance cardio; width over cushion
Core de Force	Large Exercise Mat (10mm)	MMA groundwork + pivoting
Transform :20	Large Exercise Mat (10mm)	Step platform stability
9 Week Control Freak	Large Exercise Mat (10mm)	Band work requires wide surface
Morning Meltdown 100	Either	Low-impact; comfort over performance

If you're going to run multiple BODi programs over time — which most committed users do — invest in the exercise mat at 10mm. It handles every program on this list without compromise. If your training is primarily yoga and gentle fitness, the large yoga mat at 8mm is the better fit.

Why the Right Mat Changes the BODi Experience

Most BODi reviews focus on the program itself: the trainer's personality, the music, whether the nutrition plan is sustainable. What gets less attention is the training environment — specifically the surface you're working on.

Consider what happens when you don't have the right mat:

• Insanity on hardwood with a thin mat: Your wrists hurt after five sessions. You modify or skip the push-up variations. The program becomes less effective because your joints are limiting you, not your fitness.
• P90X Yoga on a narrow mat: You're constantly stepping off the edge during Warrior sequences. Your focus splits between the workout and managing your mat position. The yoga session — already the toughest for most people in P90X — becomes a frustration.
• 21 Day Fix on a mat that slides: Every jump, every pivot creates a small slide. You unconsciously hold back. The workout intensity drops. Results drop with it.

The mat is infrastructure. When it's right, it disappears — you stop thinking about it and think only about the workout. When it's wrong, it creates friction that compounds over 60 or 90 days of a program.

Setting Up Your BODi Space

You don't need a dedicated room. You need enough space to do the workouts safely. Here's a practical setup checklist:

• Floor space: At minimum 7' x 5' clear space — enough for your mat with a foot of clearance on each side
• Screen placement: Eye level when standing and when on the floor. A TV or monitor on a stand works better than a laptop on the floor — you'll spend half the session squinting upward.
• Equipment ready: Dumbbells, bands, and props staged before you press play. The BODi warm-ups are short; you don't have time to hunt for your resistance loops during the intro.
• Mat anchored: The non-slip bottom of the Gorilla Mat stays in place without additional anchoring on hardwood. On carpet, you may want a mat placed on top of a thin rug pad for extra stability.

Frequently Asked Questions

Do I need a mat for BODi workouts?

Yes — for virtually every program. Even programs that seem standing-focused (Country Heat, Core de Force) include floor work. A mat protects your joints, your floors, and prevents the slipping that compromises form and safety during dynamic movements.

Can one mat handle all BODi programs?

The Gorilla Mats Large Exercise Mat at 10mm handles every program on this list. It's the only mat you'll ever need for BODi training — including the most demanding programs like Insanity and P90X Plyo.

What size mat do I need for BODi?

At minimum 6' x 4'. The extra-large 7' x 5' Gorilla Mat is ideal — BODi programs include sequences with lateral movement, wide stances, and full-body floor sequences that benefit from every inch of extra surface.

Should I use a yoga mat or exercise mat for BODi?

For most BODi programs: exercise mat (10mm). For programs with significant yoga content (21 Day Fix, P90X Yoga segments): either works, but the large yoga mat at 8mm handles the yoga better if you're sensitive to thickness during balance poses. If you're only buying one, get the exercise mat — it covers everything.

Is BODi worth it in 2026?

For home trainers who want structured programs with professional trainers, BODi remains one of the most comprehensive platforms available. The program library covers every fitness goal from beginner weight loss to advanced strength, and new programs continue to be added regularly. If you're self-motivated enough to follow a structured program at home, the results are comparable to in-person group fitness at a fraction of the ongoing cost.

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