If you’re hunting for an efficient, effective and equipment-free workout you can do at home, you’re in luck.
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.
Read through our guide to the best yoga mats, if you need something soft and grippy to support your at-home workouts
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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.
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