This 10-minute HIIT workout is the perfect way to kick start your fall fitness goals

As the nights draw in, this short workout will help you stay fit, healthy, and happy during the colder months

Woman taking part in an online workout at home
(Image credit: Getty Images)

Joe Wicks, popularly known as the Body Coach, became internationally recognized during the COVID-19 pandemic for his free 'P.E. With Joe' YouTube workouts. The videos were to help kids to stay active during lockdown, but they were enjoyable and accessible for all age groups. But now everyone's about to be stuck inside again for a new reason: winter is coming. With the rain and cold that comes with the transition to fall, nobody wants to work out outdoors anymore. 

Even before the global crisis, Wicks was well-known for his inclusive approach to fitness, focusing on the whole family, not just fitness enthusiasts. Before you jump into any of the exercises, it's worth picking up a set of the best cross training shoes to keep you supported.

Joe Wicks recently uploaded a new HIIT workout for beginners to his YouTube channel in keeping with this approach. So, whether you're starting a new fitness plan or hoping to lose weight, High Intensity Interval Training (HIIT) is an excellent way to keep in shape. 

These intense workouts alternate short high-effort moments of exercise with brief rest periods. The routines often include a wide range of activities, continually switching between cardio-focused and strength-based moves, though you can modify them to suit your experience level.

Watch Joe's most recent 10-minute HIIT blitz

The 10-minute routine is split between 10 moves performed for 35 seconds each, with 25 seconds of rest between each exercise. You don't need any equipment either, just a bit of space, so you can do this workout at home, while traveling, or wherever you find yourself in need of some movement. 

One of the best parts of this HIIT workout is that you can do it indoors, making it an ideal choice for the upcoming colder, darker days of fall and winter. These seasons can make it challenging to find the motivation to go for a workout, and some people find their mood is generally lower during these months. 

As the Body Coach says during the workout, "it's really about mental health. It's about changing the way that you feel first, and the body will follow." And if you worry that you might struggle to keep a routine, you aren't alone. 

Phone fitness app

(Image credit: Getty Images)

"I always say action creates motivation, so if you're struggling to motivate yourself, always remind yourself how you're gonna feel at the end. That's gonna bring you back to the workout," notes Wicks. 

iPhone users can download and subscribe to The Body Coach workout and recipe app. There are plans for an Android edition, although it's scheduled for late 2021. So, if you're looking for an alternative, consider downloading one of the best fitness apps instead.

Perhaps you're just starting on your fitness journey and hoping to learn how to get fit. It's a worthwhile endeavour, as making just a few lifestyle changes could have a significant impact on your health, fitness, and overall happiness. 

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.