Absolute Beginners HIIT Workout | The Body Coach | Joe Wicks

If you're new to HIIT workouts and looking for something to get you started, this workout is just for you.

I hope you enjoy. Let me know what you think in the comments below.

4 rounds | 5 exercises | 30 seconds work | 30 seconds rest

Marching High Knees
10 Straight Punches then Shuffle
Squats with Floor Touch
High Knee Shoulder Press
Power Knees (15 seconds on each leg)

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[goodgirlryeo]

I lost 10 kilos from this workout... loved this workout as I’m always sweating at the end of each workout... now I have 20 more kilos to loose ... please encourage me ... UPDATE I have now lost 15 kilos in three months ... I’m buzzing .... from now on I will be updating my weight loss journey here
UPDATE I have now lost 30 kilos .. I’m buzzing 🙌🏾🙌🏾🙌🏾
UPDATE I have now lost 35 kilos … I’m so close to my goal weight … to think that I wanted to lose 30 kilos to begin with ….

[tonygorga]

This was a great starter workout Joe. It felt really good to get the heart pumping and get that sweat. My wife has chronic kidney disease and will need a kidney in the future. I'm the same blood type as she is, but doctors won't test me because my BMI is too high. I'm hoping and praying this gets me to where I need to be and could help my wife. Thank you Joe.

[GHOSTYMPA]

I call it


The Quarantine Workout

[HMM]

I'm doing these exercises for over two weeks. I added after the first week, 5 push ups at the end of each exercise. I have lost 5 kg (11 lb), I'm eating a lot of vegetables, legumes and meat. I'm not even hungry or tired. I feel more energy and hapiness. Thank you for your time Joe.

[JDSplash]

This is my favourite workout I've ever found. It's challenging (for me!) but not so hard that you give up and walk away. It's so much more 'beginner' than Joe's other beginner HIIT which is so so so much harder!
If you're a bit unfit or older, or both - this is so good and not too hard on the joints.

[avrillague]

Hi Joe, am 58 years old, started 5 weeks ago with your low intensity workout for beginners. Am overweight and unfit and have really enjoyed it, so far lost 6 and half inches from my waist and several centimetres from my hips and bust. Now moved on to the high intensity one which is a bit more challenging but will get used to it. You are such an inspiration, thank you xx

[tobyanderson]

Got two minutes in, think that's enough for this week

[karenmathias]

This looks like a great hitt workout for a beginner especially if you are like myself edging on the far side of middle age and find the routines with pushups or too high impact on the joints unsuitable to do. Hope to see more routines taking your more elderly fans into account.

[moirahyde]

I’m 61 and just starting to get fit. I’m eating healthily and try to do 10, 000 steps a day but today it’s soo wet and muddy I opted for this workout instead. I nearly died but I enjoyed it so will definitely be back for more. Thank you 🙏

[EminJai]

I don't remember WHEN I added this video to my HIIT workout playlist. But today I FINALLY tried it. I have a long way to go to doing it at your level of Fitness but I'm proud that I got up and did at least TRY and was able to finish this workout. 2nd workout of 2022 done.

[betty]

So I decided to do these 5 days a week for two weeks since I have not had a consistent workout plan in over a year and I needed somewhere to begin. Then move on to a more vigorous level. So far I have done this Saturday and Sunday. I took Monday off since my legs were killing me. And today is Tuesday and I just got done with it.
I have been able to do this without having to pause the video but the first two days were really hard and I was a little lightheaded. Today it was not so hard and I even used two three-pound dumbbells for the fourth exercise all 4 rounds.
I am trying to lose 50+ pounds and have been eating healthier since the beginning of the year.
Will post update to share results as frequently as possible.

[praveenjayaram]

Took me 40 minutes to complete this workout. Heart beat keeps rising fast i guess due to lack of workout for a very long time since i entered an office job. Today was my first day and felt really great
I will post my results after 2 months of workout ( 2 sessions of this exercise pattern a week, with low calorie and carbs diet plan with high protien (120 gms) intake and no junk foods or fast foods)

[reecedoherty]

I’m going to do this everyday.


DAY ONE: only got up the 1st round and felt like throwing up. I’m not fit.

Day two: after math not so bad, I think my body can adapt to thing quickly if I really try. I’m starting to lose balance at the stretching knee ones, where you slap your knee and stretch. I can’t keep my ground, hopefully I’ll be able to get to that. I’ve gotten half way through the video. I think if I really try maybe be able to get the whole video done. But for now, maybe for the rest of the day, I’m going to practice the first two rounds and try my best. My liver sore, I’m going for a shower.

And a nap.

Day tres: today was easier on the first two, when I ventured into the third one, gave up that the second last move. I still can’t do that last one.

Day three part b: did it again because I didn’t really try as much as day two and one. It’s 00:30 and I’m dead. But I did it! I pulled through and finished part three. JEEESSUS! I did not think in quarantine I would be working out! I tried something different I gave my all at the start then slowed down from there, at some points I did that exact speed as part one! The punches are easy, tense my arms, stretch the whole way and I’d get like one more than the guy in the video. OH a tip if you are going to do this and reading this comment, you don’t need to go at the same speed of the video! Do it at your own pace and try to speed up for every part.

Okay I might do part four, I’ve got nothing else to do.

DONE I DID IT! It was actually really easy, it only took me around a Minute ima kept practicing this workout then try the beginners one.

[geesonrob]

Absolute transformative moment finding your videos, Joe! At 37, with a house to do up, and a father of two children, I struggle to find time for exercise. Now I get up half an hour before everyone else and am going through your vids sequentially. I feel stronger and leaner already and can't wait to continue. Might even get my Uni bod back! Cheers mate and keep them coming!

[kellysmith]

Ive lost a total of 75 lbs over the last 18 months. I had a set back in November, when I caught pneumonia which sidelined my efforts. I gained back 10 lbs. I am finally feeling better, and found this channel since I haven't been to the gym much, as I am mom to two toddlers. Your workouts are fun and really get my heart rate up! I look forward to trying the more challenging HIIT's as I grow more comfortable. Thanks!!!

[FLHawk]

This is great Joe!!!! Found this through a story of a young lady who found you and lost half her weight. I myself am a retired US Vet with a left arm disability that renders useless to lift weights or do push ups, cannot lift or put weight on it!!! I have been looking for something other than just a treadmill (I can't stand) and this is wonderful, had me sweating raindrops. Please keep up the great work and thanks!!!!

[Hoonters-goona-Hoont]

That wonderful feeling of progression when you go from having trouble with this to using it as warm-up for a tougher routine.

[glowingup_natural_lei]

Just finished this work out for the 1st time & it was brilliant. Started my fitness & weight loss journey 17days ago & have been training 5days a week & I've completely changed my diet too. I'm doing a mixture of weightlifting, cardio & yoga. It's been going good but this was exactly what I needed.

[cathyhebert]

Thank your for providing a beginner workout that can actually be done by beginners! It was so hard for me to find a video I could actually do. There are others called beginner that, while they may seem beginner to a fit trainer, just left me feeling deflated and like giving up. This is great!

[DennisSmith]

Starting here on the recommendation of a friend. Knee replacement last year and have never been able to make myself stick it out. Just finished my 3rd round of this workout (this week). Still hard, but easier than the first time. I'm determined to make this one stick. Not going back to where I was....too many years left and need to be around to watch my grandkids grow up. Thank you Joe