Move · Videos · Cardio · 16 min

15-Minute Beginner HIIT Workout

15-Minute Beginner HIIT Workout — video by The Body Coach TV by Joe Wicks Play · 16:09

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

Joe Wicks runs 15 different moves for 35 seconds each with 25 seconds rest: jogging or marching on the spot, squats, walkouts, curtsy lunges, shuffles, glute bridges, crunches, planks, side lunges, knee push-ups and punches. An easy way into HIIT.

  • 16 min
  • Beginner
  • Moderate impact
  • mat

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Jog or march on the spot for 35 seconds, then rest for 25; the same timing runs all the way through. 0:48
  2. Squats: feet flat, back straight, sit down slowly and drive through your heels to stand. 1:43
  3. Walkouts: walk your hands out to a high plank without dipping your back, then walk back and reach up. 2:31
  4. Curtsy lunges, stepping back and across (go shallower if needed), then quick shuffles touching the floor. 3:33
  5. Glute bridges: drive through your heels to lift your hips, then bicycle crunches, knee to elbow. 5:32
  6. Knee smashes: arms up, drive the knees towards your hands; then a squat hold with the knees pushed out. 7:30
  7. Elbow plank, from your knees or your toes, drawing your belly button towards your spine. 9:38
  8. Side lunges: step out and sit into one leg, chest up; 35 seconds on the right, then the left. 10:36
  9. Box push-ups: knees down, hands shoulder-width apart, bend the elbows and press up with abs tight. 12:36
  10. Step and punch with a heel kick behind, then a fast, low sprint on the spot to finish. 13:31

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

Form cues from the coach

  • Keep your feet flat and drive through your heels as you stand from a squat
  • In the walkout plank, keep your back straight with no dipping or arching
  • Swap or skip any move that doesn't suit you and rejoin for the next one

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadwalkouts, knee push-ups, elbow plank
  • Elbows takes loadknee push-ups
  • Wrists & hands takes loadwalkouts into high plank, knee push-ups
  • Hips takes loadsquats, curtsy and side lunges, glute bridges
  • Knees takes loadsquats, curtsy and side lunges, squat hold, jogging
  • Ankles & feet takes loadjogging, high knees, fast-feet sprint, shuffles
  • Neck moveshead lifted in bicycle crunches
  • Lower back movesbicycle crunches, walkouts, floor touches
  • 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.

Easier option from the coach: Swap or skip any move; shallow lunges; knee plank and knee push-ups

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