Joe Wicks' 10 minute joint-friendly workout is perfect for active seniors

The Body Coach's seven-day seniors workout challenge is designed to get you moving and feeling great

Senior woman doing an online workout
(Image credit: Getty Images)

When the pandemic struck, if you opted for online workouts to stay active, there's a good chance you will have come across Joe Wicks, a UK-based fitness coach. With a focus on High Intensity Interval Training (HIIT), the short routines are a great way to get physical activity into your day.

Now, Joe Wicks is back with a 7-day challenge for seniors, offering a week's worth of 10-minute workouts designed with over-60s in mind. As they are brief, you can do them alongside other joint-friendly exercises with some of the best resistance bands to hand. 

According to Wicks, the week-long program has been designed to "pick up your heart rate a little bit, build some strength in the muscles, and also improve the range of motion in your joints."

Watch Joe Wicks' workout below:

The low-impact routine features ten moves, and you exercise for 35 seconds and rest for 25 seconds. If you're just starting on your fitness goals and find some of the moves to be a stretch too far, you can switch them for marching on the spot or going into a squat. 

Some online workout routines assume that you have a certain amount of knowledge about the moves, but Wicks takes time to demo them throughout the video, so you can follow along while also focusing on your form. 

Joe Wicks 10 minute seniors workout moves

  • Rotating toe touches
  • Right knee lifts
  • Left knee lifts
  • Reverse fly
  • Arms raised marching
  • Step backs reaching up
  • Glute bridge
  • Hip opener
  • Seated row
  • Cross punches with shallow squat

As the videos are posted on YouTube, you can save the entire program and repeat it throughout the year. Each session is also different, incorporating a variety of exercises designed to get you moving, prevent injury, and make you feel good. 

If you fancy shaking things up a little, Wicks has an alternative playlist on YouTube, Home Workouts for Seniors, with eight routines for when you need some movement. Fortunately, these are all short as well, with the equipment-free sessions running between 10 and 15 minutes each. 

If you're looking to add some dedicated cardio sessions into your routine, too, it's worth investing in one of the best elliptical machines for your home. Just like this workout, elliptical machines offer both cardiovascular and resistance without the repetitive impact of your feet on the road or a treadmill belt. Wicks' exercises promote overall health, but you can help things along by taking some of the best supplements for joints as well. 

James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2013 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.