Over 60? Build core strength with this low-impact Joe Wicks workout

Burn fat, improve your health, look after your heart, and protect your joints with this 20-minute routine

Senior man doing a crunch
(Image credit: Getty Images)

High Intensity Interval Training (HIIT) is a great way to work out, especially if you're short on time. These sessions are usually less than 30 minutes, elevate your heart rate, and help you stay active.

The routines switch between cardio and bodyweight moves, so you'll need a set of the best cross training shoes. These have ankle support and breathable designs to improve comfort and reduce injury.

But if you've not done a HIIT session before, or you're just starting on your fitness journey, the idea of an intense session may seem pretty daunting. Fortunately, not all HIIT workouts are quite as challenging.

If you're after a low-impact routine, then you'll want to check out Joe Wicks' 20-minute HIIT workout for beginners. There are two rounds of 10 moves, and you'll train for 30 seconds, followed by a 30-second rest.

Watch Joe Wicks' beginner's low-impact workout

Joe Wicks, also known as the Body Coach, gained worldwide recognition during the COVID-19 pandemic, as he took to YouTube for daily PE with Joe live workouts for all the family.

Even outside of those lockdown sessions, he creates accessible workouts like this joint-friendly workout for active seniors. To do this low-impact routine wherever you are, we've listed the moves for you below.

Joe Wicks' beginner's low-impact workout moves

  • Squats
  • Lateral lunge knee drive (right)
  • Lateral lunge knee drive (left)
  • Cardio punches
  • Glute bridge (left)
  • Glute bridge (right)
  • Full body crunches
  • Elbow plank
  • Run/jog/march on the spot
  • Slow-motion burpee

This session is different from many HIIT workouts, as the move are all low-impact exercises. These aren't as tough on your joints, making them ideal for over-60s or anyone struggling with joint pain or injury.

Importantly, this doesn't mean that the routine is less effective than a typical HIIT session. By training hard for 30 seconds, you'll raise your heart rate, build stronger muscles, and burn fat.

Traditionally, we've always been told to switch from moderate workouts to more casual physical activity. And while there are considerable benefits to walking, a study found that running actually fights the effects of aging.

Recent research found that exercise is the key to protecting our eyesight as we age, and there's growing evidence that we shouldn't be slowing down as we get into our later years.

Exercise plays a vital role in living healthier as we age, but it's also worth adding the best fish oil supplements into your diet. These are packed with Omega-3 to protect your heart and mind and improve your health.

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 2014 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.