Move · Videos · Cardio · 23 min

20-Minute Full-Body HIIT, No Equipment

20-Minute Full-Body HIIT, No Equipment — video by The Body Coach TV by Joe Wicks Play · 23:14

Video by The Body Coach TV by Joe Wicks on YouTube · Open on YouTube

After a 2-minute mobility warm-up, Joe Wicks leads 20 moves for 30 seconds on and 30 off, with a stretch break halfway: running on the spot, lateral squats, walkout push-ups, mountain climbers, lunges with knee drives, glute bridges, high knees and squat jumps.

  • 23 min
  • Intermediate
  • High impact (jumping)
  • mat

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: toe touches with rotations, arm circles, hip circles, a step-out hip opener with a reach, then walkouts. 0:19
  2. Running on the spot, 30 seconds on and 30 off, then lateral squats stepping side to side with a straight back. 2:09
  3. Two squats then walk out to two push-ups (on your knees if needed), then squats with a knee drive across. 3:55
  4. Mountain climbers driving the knees to the chest, then up-down planks or a still elbow plank. 5:53
  5. Slow bicycle crunches, spider climbers stepping or jumping, then hand-release push-ups. 7:51
  6. Two-minute halftime break with a kneeling lat stretch and a kneeling hip flexor stretch. 10:51
  7. Running on the spot with rope-climbing arms, then reverse lunges with a knee drive, left leg then right. 12:33
  8. Sumo squat pulses, staying low with your feet turned out, then single-leg glute bridges on each side. 15:36
  9. Push-ups with shoulder taps, from your knees if needed, then plank walk-ins, feet in and out slowly. 18:41
  10. Eight high knees and two push-ups, then squat jumps landing softly, or normal squats, to finish. 20:41

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your back straight and weight in your heels as you squat
  • Brace your abs so your back doesn't arch in push-ups
  • Land softly on jumps, or swap them for normal squats

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpush-ups, mountain climbers, plank up-downs
  • Elbows takes loadwalkout, hand-release and shoulder-tap push-ups
  • Wrists & hands takes loadpush-ups, mountain climbers, plank walk-ins
  • Hips takes loadsquats, reverse lunges, squat jumps, single-leg bridges
  • Knees takes loadsquats, lunges with knee drives, squat jumps, running
  • Ankles & feet takes loadrunning on the spot, high knees, jumps, spider climbers
  • Neck moveshead lifted in bicycle crunches
  • Lower back movesbicycle crunches, plank, bridges
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Squats for jumps, knee push-ups, stepped spider climbers, elbow plank

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by The Body Coach TV by Joe Wicks; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety