February 22, 2024


Interior The Freshmaker

9 Joe Wicks HIIT Workouts To Try At Home

Sometimes all you want (or have time for) is a quick and simple workout. No music, no fancy moves, no gym — just you, your screen, and an approachable trainer who shares exercises you can easily do from home. That’s the gist of Joe Wicks’ HIIT workouts, the highly beloved personal trainer behind The Body Coach TV YouTube channel.

Wicks has nearly 3 million subscribers on the Tube, but he’s also a household name in the UK (his home country) where his fitness books often sell out. He also has his own wellness app called The Body Coach. While Wicks’ YouTube features ab challenges, low-impact workouts, and leg burners, he’s really popular for his high-intensity interval training, or HIIT, workouts. In these 10 to 30-minute videos, Wicks guides you through quick bursts of exercise designed to get your heart rate up. The benefit? A speedy yet effective workout that improves cardio health, strengthens muscles, and builds endurance.

Pop into one of these famed Wicks workouts, and the first thing you’ll notice is the simplicity. It’s just Wicks in his living room, sometimes with a cat in the background, doing well-known strength moves like squats, push-ups, and mountain climbers. If that isn’t enough to grab you, it’ll probably be his personality. Wicks cracks jokes and makes comments the whole way through, so if you’re tired, hurting, or just not feelin’ it, chances are he’ll say the exact same thing. Nothing like a little camaraderie as you bear crawl across your living room, amiright?

Here are the best Joe Wicks HIIT workouts to try for a quick sweat at home.


10-Minute Ultimate Beginner’s Workout

Go with this video if you’re craving a fast workout or are brand new to HIIT. Wicks will guide you through a series of 10 low-impact exercises that only last for 35 seconds each, followed by a sweet, sweet 25-second break. (That’s the “interval” formula you’ll get used to.) Throughout the sequence of sumo squats and glute bridges, he’ll encourage you to go as fast or as slow as you want because, well, everyone has to start somewhere.


20 Minutes 20 Moves

This 20-minute workout features 40-second exercises divided by 20-second breaks. You’ll do bear crawls, jump squats, crossover climbers, narrow push-ups, and half burpees, just to name a few. Wicks also offers modifications and variations throughout — like normal air squats versus jump squats — so you can make the workout your own.


25-Minute Full-Body Workout

Wick promises you’ll have a “bloody good time” and a “right laugh” during this 25-minute HIIT sesh. He admits he makes it up as he goes, eventually deciding on squats, push-ups, mountain climbers, and other simple exercises that last for 40 seconds each. (Peep the countdown timer in the corner of the screen.) The result is a full-body HIIT workout that brings the burn.


15-Minute Advanced HIIT Workout

Short on time but up for a challenge? Give this workout your 100% effort for the entire 15-minutes, and you’ll have yourself an incredibly sweaty training session. Wicks features push-ups, knee smashes, up-down planks, and lateral floor touches — aim to do as many reps as you can during the 40-second intervals, and then lie on your living room floor to catch your breath.


20-Minutes With Dumbbells

Grab a pair of dumbbells before clicking on this video. While the moves are still classic strength training exercises — like snatches, reverse lunges, and bicycle crunches — the added weight will up the challenge factor by a mile.


30-Minute No Equipment Workout

If you’re in the mood for a slightly longer workout, join Wicks for this 30-minute HIIT routine that repeats for a second round at the end. You’ll do 15 moves for 35 seconds each followed by 25 seconds of rest to hit the lower body and abs, all without any equipment, thanks to exercises like curtsy lunges and side planks.


20-Minute Cardio & Abs

Wicks recommends giving your max effort for this session — especially if you’re looking to give your abs a challenge. You can fit a lot of great strength training into 20 minutes when you really give it your all: You’ll move through different ab variations as well as cardio burners like punching high knee kicks and jump squats, so prepare to be out of breath.


20-Minute Cardio

In just 20 minutes, Wicks spikes your heart rate fast. You won’t need any equipment — just prepare yourself to do lots of jumping-based moves, like donkey kicks, around-the-world squat jumps, and a burpee-slash-jumping jack hybrid.


Hardest HIIT Challenge

Wicks says this is likely his hardest HIIT video ever (cue fire emojis) so brace yourself for a tough round of burpees, single-leg hops, squat jumps, hand-release push-ups, and explosive star jumps, before ending with crab touches and another set of burpees. Each exercise lasts for a full 45 seconds with only 15 seconds of rest to ensure you sweat a lot.