Workout

Joe Wicks HIIT

24 minutes, timed and counted for you

A coach-voice timer counts every rep and calls every rest.

Free · No signup to try

Body Coach

40 seconds work / 20 seconds rest bodyweight HIIT. No equipment needed. Full-body burn in under 25 minutes. Based on Joe Wicks' Body Coach method.

beginner~24 min

#hiit#bodyweight#no equipment#beginner friendly

Workouts

WARM-UP

Marching in Place

easy pace

Arm Swings

10 each direction

Bodyweight Squat

10 reps

BLOCK 1

Burpees

MAX reps

Crunches

MAX reps

Jumping Jacks

MAX reps

Squats

MAX reps

Mountain Climbers

MAX reps

BLOCK 2

Push-Ups

MAX reps

High Knees

MAX reps

Reverse Lunges

alternating legs

Glute Bridges

MAX reps

Plank Hold

hold tight

BLOCK 3

Jump Squats

MAX reps

Tricep Dips (chair)

MAX reps

Lateral Jumps

side to side

Power Squats

slow & controlled

Plank to Downward Dog

MAX reps

COOL-DOWN

Standing Forward Fold

hold & breathe

Seated Spinal Twist

each side

Lying Hip Stretch

each side