9 Joe Wicks HIIT Workouts To Try At Home

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.

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.

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.

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.

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.

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.

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.

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.

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.