- 6/23/2025
Category
🛠️
LifestyleTranscript
00:00Welcome back to The Body Coach app.
00:06Hello again and welcome back to The Body Coach TV.
00:08That's me, Joe Wicks, The Body Coach, and welcome to my channel.
00:11If you love my workouts, please hit subscribe.
00:13I post a new workout every single Sunday, which you're going to love.
00:16And they range from beginner right through to advanced.
00:19There's hundreds of workouts.
00:20They're all completely free.
00:21And I'd love to know that I'm getting you fit wherever you are in the world with The Body Coach TV.
00:24So today's workout is a 20-minute, yep, 20-minute full body HIIT cardio session.
00:29We've got 20 moves.
00:31Everyone's different.
00:32And we're going to do 40 seconds of work, followed by 20 seconds of rest, okay?
00:35So it's 40 on 20 rest.
00:37It's going to be quite intense.
00:38I want to build up the intensity as we go through.
00:40And I want to see you work hard.
00:41It's 20 minutes of our day.
00:43Let's push it.
00:43Let's go for it.
00:44Let's give it everything we've got.
00:45And let's leave any kind of stress, any fear, any anxiety, any negative things we've got on our body,
00:49let's leave it on the mat, get rid of it, and feel better in 20 minutes' time, okay?
00:53So first exercise, we're going to go straight into it.
00:55I'm not messing about.
00:56Onto the ground.
00:57Kick back.
00:58Jump up.
00:59Half burpee.
00:59Here we go.
01:01Come on, out and up.
01:0340 seconds of half burpees.
01:06Let's get that heart rate right up.
01:08Get it going.
01:10And do as many as we can.
01:12Remember, there's a 20-second recovery between each one.
01:15Come on.
01:16Down and up.
01:18So go at your own pace.
01:20You can also slow these down by stepping the feet out like this.
01:22Step out.
01:23Step forwards.
01:24And jump up.
01:25Whatever works for you.
01:26I'm just trying to get the most out of this session.
01:28I really want to raise my heart rate.
01:3010 seconds on the clock.
01:31So let's try and get that stand up nice and tall.
01:36Arms above the head.
01:38Up we go.
01:40All right.
01:40Here we go.
01:41Told you we weren't messing around.
01:43Straight out the gates.
01:4520 seconds to recover.
01:46Okay, next move.
01:49Again, quite spicy this one.
01:52What we're going to do is put our fingers on the ground.
01:56And we're going to jump up.
01:59Okay, if you can.
01:59So fingertips to the floor.
02:00Reach up.
02:01Let's go.
02:01This is number two of 20 exercises.
02:07Everyone's different.
02:09If that's too difficult for you on the knees, just touch the floor.
02:12Stand up.
02:13Touch the floor.
02:14Stand up.
02:14If you've got the energy and the legs for it, let's fall down into it.
02:19Jump up high.
02:20Explosive power.
02:2120 seconds.
02:22You're going to feel a burn in the legs.
02:24Starting to cook now.
02:26Keep going.
02:29Shake them off if you need to.
02:30Last ten.
02:32And then we're going to go down on the ground into a higher plank position.
02:35Okay, so a higher plank position in four, three, two, one.
02:41Ow.
02:42Okay, down we go.
02:43Higher plank from this position here.
02:46What I want to do now is give our legs a little rest.
02:48Hold the plank.
02:50We're going to tap our shoulders.
02:51This is going to go.
02:51Tap, tap, tap, tap.
02:54Okay, so you're going to send yourself off balance.
02:56Your core's going to work.
02:57Your abs are going to like those deeper muscles.
02:58Try it to rock, left to right.
03:01Let's go.
03:01So it's left, right, and we're trying to, like, the hips aren't moving, look.
03:06So you're forming that sort of triple with the hands.
03:09You're engaging your core.
03:10There's no lateral sort of left to right movement.
03:13So lock it in and stay there.
03:15We are going to stay in this position for our next exercise.
03:21We're going to just have a little break.
03:22Then we're going to do 40 seconds of push-ups.
03:26Okay, we're going to do something called a hand release push-up, which is quite a tough variation.
03:30So can you keep those hips square to the floor?
03:35There's no rocking.
03:37Tap, tap, tap, relax.
03:41Awesome.
03:42Right, and a hand release push-up basically means this.
03:44You can do this from the knees as well.
03:45So what you do is, if it's from the knees, go down, chest and floor, release your hands.
03:50So sort of hands off the ground, retract your shoulder blades, push from there.
03:55So every time it's down, release, push.
03:58Down, release, push.
03:59If you can, four push-ups in the same momentum.
04:02So down, release, push-up.
04:04Down, release, press up.
04:07Good, we're getting right into that deep, you know, range of motion with the chest.
04:11We press through the hands.
04:15But every time you lift those hands off the ground and press to activate the muscles in your upper back.
04:22Come on.
04:30And down.
04:32That's a long 40 seconds.
04:34We're back up on our feet after this.
04:36Back on our feet.
04:39Last one.
04:40Yeah, there's no cheating with them, is there?
04:44Very good.
04:44Deep range.
04:46Proper push-ups, them.
04:47Okay, up on our feet.
04:49We've completed four exercises.
04:51Number five, what I want to see now.
04:53Again, heart rate elevator is just a nice, fast, high knees sprint on the spot, okay?
04:5840 seconds.
05:00Heart rate's dropped a bit.
05:01Let's lift it up, come on in.
05:03Try and bring the knees above the waist.
05:06Maintain that speed for 40 seconds.
05:08This is five or 20.
05:11So come on.
05:12Every move's different.
05:13Just give it 100% on every single set.
05:17What does that mean for you?
05:18Is it low knees?
05:20Is it high knees?
05:22Is it faster?
05:23Come on.
05:23Just bring out as much energy as you can.
05:26Any stress in your body, we release it on this workout today.
05:3110 seconds to go.
05:33Knees up higher.
05:35Come on.
05:355, 4, lift.
05:383, 2, and 1.
05:43Recover.
05:45Okay, relax.
05:46Next exercise again.
05:50If you can, we're going to try and go a bit dynamic.
05:55If you can't do it, so I'm going to do lunge jumps like this.
05:58If that's too hard, just do slow reverse lunge.
06:01Off we go.
06:02So either reverse lunges or lunge jumps.
06:0440 seconds.
06:06I'm switching with air.
06:07Let's switch.
06:09Switch.
06:10Switch.
06:11If that's too much, just take a much more controlled, slower reverse lunge.
06:18Come on.
06:20We have got 20 on the clock.
06:24Takes a little bit of balance, anyone.
06:26Obviously getting low if you can.
06:29You're going to feel a big stretch for your hip flexors.
06:31Bend those knees.
06:34Come on.
06:35Bend those knees.
06:365 seconds, we rest.
06:41That burns the quads.
06:45So recover.
06:47Okay, we're staying on the legs.
06:49This time, we're going to go nice and wide.
06:52What I want to see here is a sumo squat.
06:55So wide feet turned out.
06:58We're going to go down.
06:59And just come up nice and slow.
07:02So down and up.
07:03And when you get to the top, squeeze the quads.
07:05Squeeze your glutes.
07:05So that really far arm up.
07:07So squeeze at the top.
07:09Good.
07:09Full range.
07:09Deep sumo squats.
07:12Next exercise is down on the ground in the press-up position again.
07:16We're going to go into some mountain climbers.
07:22So sit into that imaginary chair.
07:23Sit back.
07:24So feet are flat on the ground.
07:25Big hip opener.
07:2615 seconds.
07:28So get low.
07:30Stand up tall.
07:31Final 10.
07:32Then we're down for those nice, quick, powerful mountain climbers.
07:35Knees to the chest.
07:36One, two, three, two.
07:40All right, let's get off our legs.
07:42Down we go.
07:43So mountain climbers, you can slow these down if you want.
07:46You don't want hands in front of you too far.
07:47Just stack them under the shoulders.
07:49So hands, direct them under the shoulders.
07:52And go slow.
07:53If you can, pick up the speed.
07:57Whatever works for you.
07:59Here we go.
07:5940 seconds.
08:01Come on now.
08:02One, two, one, two.
08:04Good.
08:04So we want to keep that back nice and straight.
08:06The plank's the sort of starting position.
08:08It's a high plank.
08:09And then from there, knees coming towards the chest.
08:12Come on.
08:16Hands, stay stacked under the shoulders.
08:18We don't move those hands forwards.
08:20We don't want bum in the air like this.
08:22That's the plank.
08:23Strong.
08:23Hold it.
08:24Final.
08:26Final 15 seconds.
08:30Come on.
08:32Ramp up the speed now.
08:33Last couple.
08:34Hit those abs.
08:35You'll feel the abs working.
08:36Three, two, one.
08:40Rest.
08:43Okay, recover.
08:44We're staying down.
08:46We're going to go into the floor now.
08:48On our backs.
08:49Four.
08:51And abs variation.
08:52So we're going to have our legs up to this.
08:56And what I don't want to see is really, really fast mountain climb.
08:59Bicycle crunch.
09:00Slow it down.
09:01Let's go slow.
09:02Crunches.
09:03Left to right.
09:04So elbow hits the knee.
09:07Shoulders come off the ground.
09:08We're cycling that bike.
09:10We're crunching with the full range here.
09:13We're kicking the foot away.
09:15There.
09:16For the next exercise, we are back up on our feet.
09:21Okay.
09:22Let's go.
09:22Elbow to knee.
09:24Cool.
09:25It's a warm day today.
09:26I'm getting hot.
09:27The sun is shining for once in.
09:30Sorry.
09:31Okay.
09:31Elbow to knee.
09:33Let's go.
09:35I can't do this.
09:37Keep going.
09:37Last few reps.
09:39Three.
09:40Two.
09:41And one.
09:42Lovely.
09:42On our feet.
09:43Brilliant.
09:44Great news.
09:44This is number 10.
09:46Okay.
09:46This is number 10.
09:47That's our halfway point.
09:50Okay.
09:51So what we're going to do here.
09:52Feet together.
09:53We're going to step out to the side.
09:56Drive the knee up.
09:56Okay.
09:57So it's right knee.
09:58Right knee.
09:58We're going to do 20 seconds on the right.
10:0020 seconds on the left.
10:00So right step.
10:02So step out.
10:03Drive that knee up.
10:05Step out.
10:06Drive.
10:07Good.
10:07It's 20 seconds on the right side.
10:08I'll tell you we're going to switch.
10:09Same thing.
10:11Left leg.
10:12So lunge.
10:13Knee drive.
10:14Again, your core is having to work.
10:16When you lift your knee above the waist, you'll feel your abs engage.
10:19Step out.
10:20Knee.
10:21Left side now.
10:21Step out on the left.
10:22Left side.
10:23Come up.
10:24Drive the knee.
10:25Left lunge.
10:26Knee drive.
10:27Left lunge.
10:29Knee drive.
10:30Good.
10:31Keep it going.
10:32Almost there.
10:34We're going to go back down to the ground after this for number 11.
10:39Last one.
10:41Doing great.
10:41That's 10 minutes.
10:42Have a quick drink.
10:4320 seconds to grab a drink.
10:47So this is where we step up a level, all right?
10:50We go up another gear.
10:51Down in the presser position.
10:52I want to make this tough now.
10:53So, from this position here, we jump the feet out, in, and then forwards and back.
11:01Let's go.
11:02So it's out, in, forwards, back, out, in, forwards, back, out, in, forwards, back, out, in.
11:14Good.
11:16Keep hitting that.
11:16Out, in, jump the feet if you can.
11:19Almost right by the hands.
11:21Then out into the plank.
11:22Out, in, out, in, out, in.
11:25So, that's burning.
11:26Okay.
11:26That's burning up.
11:30Come on, keep going.
11:33Out with the feet, in with the feet.
11:35Forwards and back.
11:37Come on, last few seconds.
11:38Back on our feet.
11:41Good work.
11:43That was hard.
11:49Felt that one.
11:51Okay, next exercise.
11:53We're going to touch the floor like this.
11:56And then star jump.
11:57Okay, so explosive star jump.
11:59Touch your toes while the floor is beside you.
12:01Go down.
12:02Jump up.
12:03If that's too hard, normal star jumps are just fine.
12:06Okay, what we're trying to do is tuck down.
12:08Explode up.
12:09Tuck down.
12:10Explosive.
12:12Driving through those quads.
12:13Come on.
12:15Down.
12:16Up.
12:17You can have a little pause in between each one if you need to.
12:19It's quite an aggressive exercise move.
12:22Woo.
12:23Okay, out.
12:24And up.
12:26Really get off the ground.
12:28Hands above the head.
12:29Arms up.
12:30In 10 seconds we rest.
12:3210 seconds we rest.
12:34Ah.
12:36Ah.
12:37Okay, last one.
12:40Right.
12:41Down on the ground.
12:44Next move.
12:45We're going to do what's called a crab toe touch.
12:48So if you can't do the crab, just do this.
12:51Table top.
12:52Just hold that, okay?
12:52Just get used to that feeling of lifting yourself up like that.
12:54If you can, we do this.
12:57From there, we touch our toes like this.
13:00Off we go.
13:01So touch.
13:03Toes.
13:04Sorry, it's trying to set an alarm.
13:07Okay, so crab.
13:08So if that's too difficult, just get used to that.
13:10Open up the shoulders a bit.
13:12Activate the glutes and hamstrings.
13:13Lift up.
13:14Look at that table top.
13:15If you can, give me a toe touch.
13:18So crab toe touches for 20 more seconds.
13:22Definitely feel this in the triceps, in the back of the arms.
13:26I'm not letting my bum hit the floor.
13:27And I'm touching the toe each time.
13:30Alternating right, it goes to left.
13:32Left goes to right.
13:34Wow.
13:35Come on.
13:36Almost there.
13:37Three, two.
13:39Last one.
13:40I can stay on the ground.
13:41We're going to hit the hamstrings now.
13:43Another great exercise for the glutes and hamstrings.
13:46And a nice, simple glute bridge.
13:51Okay, so we lift up like this.
13:53And what we're going to try and do here is walk left.
13:57Right.
13:57So you're going to sort of walk those knees into you.
13:59Off we go.
14:01Keeping those hips as high off the ground as you can.
14:04Walk.
14:05Left.
14:06Right.
14:07So activate those glutes.
14:09Head and shoulders are on the ground.
14:10And we're trying to sort of lift, thrust the hips up high so your glutes are engaged.
14:15And then lift.
14:16Lift.
14:17Lift.
14:18Oh.
14:19Squeeze those glutes.
14:20Come on.
14:20Walk those feet out.
14:22Ah.
14:23Back on our feet after this one.
14:24Standing up.
14:25Standing up.
14:27Ah.
14:28Okay, so right.
14:30Deep burn this one.
14:32Lift.
14:33Walk.
14:34Squeeze the bum.
14:34Come on.
14:34Step high.
14:35Step high.
14:37Don't drop.
14:39Oh, that's hard.
14:40Ah.
14:42Back on our feet.
14:44Great news, everybody.
14:45That's 14 moves complete.
14:48Number 15.
14:49Here we go.
14:49Big one.
14:50Big cardio move now.
14:51We're going to run on the spot.
14:53But also sort of move along.
14:54So we run along lateral with some nice fast punches, okay?
15:01Let's go.
15:03Come on.
15:03Knees up high.
15:07Punch those arms up fast.
15:09In front.
15:11Knees up as high as you can.
15:15Come on.
15:18Nearly there.
15:22Okay, 20 seconds on the clock.
15:24Stay with me.
15:25Don't stop.
15:26Let's go to the bell.
15:27Come and hit the bell.
15:28Hit the timer.
15:28Come on.
15:29Ah.
15:30Oh.
15:31Last 10 seconds now.
15:34Okay, sprint finish.
15:35Come on.
15:36Fast.
15:37Five, four, three, two, one.
15:41Ah.
15:42Okay, next exercise.
15:49Again, pretty good one.
15:54Okay, we're going to switch like a squat with a switch sort of thing.
15:56So we switch from this angle to that angle, okay?
15:59Just a 45 degree turn.
16:00You're going to smash the glutes and ham.
16:02So you're going to hit the quads.
16:03Let's go to the deep.
16:04Switch.
16:06Okay, so just a slight little turn.
16:07Twist.
16:09Twist.
16:11Get that little pause at the bottom.
16:12So just pause.
16:13And then twist up.
16:21I'm taking that second just to pause.
16:22Feel the tension.
16:24And then get out of it from there.
16:27That's burning.
16:29Fair play if you knew 40 seconds there.
16:3110 on the clock.
16:3310 on the clock.
16:34We're back down on the ground.
16:36In again.
16:37Another push-up variation.
16:38Three.
16:40Two.
16:40And one.
16:41Ah.
16:42That is burning.
16:45They're riding right up there.
16:47Okay, so.
16:49Down we go.
16:51Push-up variation.
16:53This time what we're going to do.
16:55Is a push-up from the knees.
16:57But narrow hands.
16:58Okay, so we're not going wide.
16:59You keep your elbows tucked into the body.
17:00So narrow like this.
17:02Off we go.
17:02So narrow position.
17:04Elbows are tucked into the body.
17:06Much harder.
17:08You're going to feel it in the triceps.
17:09That's why it's a lot harder doing these off the knees.
17:13So I'm just going to stay on the knees.
17:14Get the depth.
17:15Get the range.
17:16Press up.
17:16So tricep push-ups.
17:18Really target the back of those arms.
17:21If you can't get chest to floor.
17:22Just half reps.
17:23Look.
17:23Half reps.
17:25You're going to build that strength.
17:26Eventually you'll have a bit more stretch.
17:28Get to the bottom.
17:29And push that from there.
17:31Come on.
17:32Down.
17:33Up.
17:34Down.
17:35Up.
17:37They're burning out.
17:38You're getting spicy.
17:40On our feet.
17:42Okay.
17:43That's great news.
17:44Three more moves.
17:46Let's make these tough, yeah?
17:47Big moves.
17:47Finishes.
17:48Finishes with a super high heart rate.
17:51So what I want to see now.
17:52We've always done those half burpees before.
17:54What I want to see now.
17:54If you can.
17:55If you can.
17:55You can carry those if you want.
17:57Like you can do the slower version ones there.
17:59But if you can.
17:59Just chest to floor.
18:00Watch.
18:00So down.
18:02And up.
18:03Off we go.
18:04First down to the floor.
18:06Big push-up.
18:07Jump.
18:08Repeat.
18:09Come on.
18:0940 seconds on this.
18:11Don't worry about racing me.
18:12It's you against the clock.
18:14How many reps can you do in 40 seconds?
18:16Come on.
18:18Even if you have a little rest in between.
18:20Suck some air in the lungs.
18:21Keep going.
18:21Push yourself.
18:22This is tough.
18:23Push out of your comfort zone now.
18:24Get as much out of this workout as you can.
18:26Okay.
18:26You always think you can do.
18:28You always think you're done.
18:29But you've always got another one or two reps in you.
18:32Always.
18:3210 seconds.
18:34Come on.
18:36Up we get.
18:37Final rep for everybody.
18:38Ready?
18:38Three, two, one.
18:39Down we go.
18:40Come up.
18:42Love it.
18:44Love your energy.
18:45Good determination.
18:50Hard work.
18:51Hard work.
18:53Okay.
18:53Next exercise.
18:54This is again a bit of a cardio move.
18:57I want to see these kicks.
18:59Okay.
18:59Kick those feet out in front.
19:00So high kicks.
19:01Let's go.
19:03Kick.
19:04Nice and fast.
19:0540 seconds.
19:06One more move after this.
19:14Last one.
19:16Even higher if you can with those legs.
19:18A little bit higher.
19:19Come on.
19:25Kick out.
19:27Kick in.
19:28Oh.
19:29Oh.
19:29I feel tight now.
19:30I ran.
19:31I ran 15k.
19:32My hip flexors are tight.
19:34Ah.
19:34Last few seconds.
19:36Okay.
19:36Five.
19:37Four.
19:38Three.
19:39Two.
19:40One.
19:40Relax.
19:42Ah.
19:42Okay.
19:48Next move.
19:49The finisher.
19:51I want to see 10 high knees.
19:53Okay.
19:5310 high knees.
19:55Down for two pushups.
19:5710 high knees.
19:58Two pushups on repeat.
19:59Okay.
19:5910 high knees.
20:00Let's go.
20:01One.
20:02Two.
20:02Three.
20:02Four.
20:03Five.
20:03Six.
20:03Seven.
20:04Eight.
20:04Nine.
20:04Ten.
20:05Down for two pushups.
20:06I'm going to go elevated.
20:07One.
20:09Two.
20:10Jump up.
20:10One.
20:11Two.
20:11Four.
20:12Five.
20:12Seven.
20:13Eight.
20:13Nine.
20:13Ten.
20:14Down we go.
20:15Two pushups.
20:16One.
20:18Two.
20:19And again.
20:19Come on.
20:20One.
20:20Two.
20:20Three.
20:21Four.
20:21Five.
20:22Eight.
20:22Nine.
20:23Ten.
20:23Knees up high.
20:24Knees up as high as you can go.
20:26Come on.
20:27Two pushups.
20:30Almost there.
20:31One.
20:32Two.
20:32Four.
20:33Five.
20:33Seven.
20:34Eight.
20:34Nine.
20:34Ten.
20:35Last two pushups.
20:36This is the final two pushups to finish.
20:38Down we go.
20:39This is it.
20:40Come and push.
20:41One.
20:42Two.
20:43Ah.
20:47What a session.
20:4920 minutes.
20:49My heart rate's just finished on 166 beats per minute.
20:52That's pretty high for me.
20:53Good workout.
20:54It's a good indication that I've worked hard.
20:55I've pushed myself.
20:57My heart rate's been high throughout.
20:59Great little session.
21:00As always, thank you for tuning in to The Body Coach TV.
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21:08And if you want more support and guidance, check out thebodycoach.com and try a three-week
21:12trial of my amazing fitness app, which has progressive training plans, incredible tailored
21:18nutrition plans to get you burning fat, building muscle, and feeling absolutely on top of this
21:22world.
21:23Check it out, thebodycoach.com.
21:24Peace and love.
21:25Well done for completing that.
21:26And I'll see you soon.
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