Joe Wicks' 15-minute workout is our new lockdown essential

Joe Wicks
Photo credit: Getty Images

From Red Online

Looking for a bodyweight workout that requires no equipment and will raise your heart rate and your mood in next to no time?

With gyms closed for the foreseeable, and some at-home gym equipment still hard to come by, bodyweight workouts are more popular than ever.

Joe Wicks, AKA The Body Coach and now the nation's PE teacher, is the king of bodyweight workouts (just check out his YouTube channel) – and he's got you covered with this 15-minute bodyweight high-intensity (HIIT) workout.

He told Red: 'I want to change the culture of fitness within the household. I want parents to wake up, get up with their kids and do a little 15-minute workout before school and change the way they feel. It's about mental health, feeling good and feeling happy. And the fact that's now happening is fantastic.'

Whether you're a parent or not, Joe's bodyweight workout can be done in the living room or the garden (if you're lucky enough to have one), at any time of the day.

How does it work? Well, each of the bodyweight exercises should be done for 30 seconds with a 30-second break in between. Repeat the circuit three or four times. No equipment? No problem...

JOE WICKS' 15-MINUTE BODYWEIGHT WORKOUT

1.SQUATS AND LUNGES

Strengthen your quads and glutes by alternating these two lower-body moves. You should feel some heat in those legs!

2. PLANK

Try planking on either your elbows or your hands. This one really strengthens up the abdominal region.

3. PUSH-UPS

Whether you choose to do full push-ups or do them from the knees, these are a great exercise for the upper body, including your triceps, shoulders, chest and core.

4. MOUNTAIN CLIMBERS

Hold the mountain-climber position and drive your knees close to your chest to work your shoulders, abs and arms. Add cardio by interspersing the mountain climbers with standing up or running on the spot.

5. BOXING

A fun one to finish. Stand on the spot and do a series of fast punches. This move elevates your heart rate and is guaranteed to get you feeling good.

This feature is taken from Red's July issue.

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