Trainer Joe Wicks shares a mood-boosting HIIT workout that takes just 20 minutes

Joe Wicks teams up with the Apple Fitness+ team to bring you a fun, efficient bodyweight workout

Trainer Joe Wicks leading a workout as part of his PE With Joe video series, which helped Brits stay active during the coronavirus pandemic
(Image credit: Getty / The Body Coach)

If you’re hunting for an efficient, effective and equipment-free workout you can do at home, you’re in luck. 

UK-favorite Joe Wicks has joined forces with Apple Fitness+ trainers Kim Ngo and Jamie-Ray Hartshorne to bring you a high-energy session that will raise your heart rate and lift your mood. 

Follow-along with the YouTube video below to give it a go for yourself. 

How to do Joe Wicks' 15-minute bodyweight HIIT workout

This workout contains 15 exercises, and you’ll do each one for 40 seconds followed by a brief 20-second rest. The video includes a quick warm-up and cool-down too, meaning it takes just 20 minutes from start to finish. 

There are two difficulty levels. Wicks and Ngo demonstrate the hardest version of each exercise throughout the workout, while Hartshorne provides a slightly easier alternative.

What is a HIIT workout?

Wicks’ workout is an example of a high-intensity interval training (or HIIT) session, combining intense bursts of effort with short breaks to work your heart and lungs as well as your muscles. 

It features explosive moves like "air jacks" and core strengthening exercises like mountain climbers to develop speed, strength and athleticism simultaneously.

"HIIT can help to decrease body fat, increase strength and endurance, and improve health outcomes," the Harvard School of Public Health reports. It can also boost your mood, according to Wicks and his team.

"Sometimes I have to remind myself that you never regret a workout. You always feel better at the end of it, and that’s what keeps bringing me back,” Wicks says. 

Want more workout videos? The trainers have also teamed up on the official Apple Fitness+ platform within the Apple Fitness app, which has a one-month free trial available for new subscribers. Wicks joins Ngo for a 10-minute full-body strength session and co-hosts a 10-minute HIIT workout with Hartshorne. 

Joe Wicks leading a workout on Apple Fitness+ with trainer Jamie-Ray Hartshorne

(Image credit: Apple Fitness+)

Read through our guide to the best yoga mats, if you need something soft and grippy to support your at-home workouts

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.


Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.