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We previously shared the success story of Joe wicks – author of several cookbooks with healthy recipes that have become real bestsellers in Velikobritanii. His more famous nickname , The Body Coach. We offer you a great selection of short cardio workouts from Joe wicks, which are suitable for beginners and those who are contraindicated in shock.
For training on The Body Coach you will not need additional equipment. Basically the programs run on a circular principle, with slight intervals of rest between exercises and rounds. Classes are offered without a warm-up and cool-down, but they must be run separately:
- Warm-up from Body Coach: https://www.youtube.com/watch?v=iB0dJwAWdtQ
- Hitch from the Body Coach: https://www.youtube.com/watch?v=RDsdplsAqK8
Joe wicks advised to do HIIT-workouts 5-6 times a week for 15-20 minutes. He is sure that this is enough to gain and maintain a good shape with proper nutrition. Basically Joe offers intense shock workout for advanced, but he has also a number’s low impact and for beginners.
One of the downsides of training The Body Coach are quite modest visuals, the lack of a timer, the names of the exercises and even the minimum clearance. On youtube there is much more professionally filmed video, but that did not stop Joe Weeks to gain almost 400.000 subscribers on your youtube channel. Although, of course, at the time of creation of his video blog he’s already become a popular face in the fitness world.
Joe wicks mainly offers simple exercises that, in principle, repeated from program to program. In these’s low impact workout you basically are: lunges, squats, lifts his knees to his chest, punch, plank, push-UPS, burpee’s low impact.
‘s low impact workout without lunges, squats and jumps
These’s low impact workout are lunges, squats and jumps, so it is absolutely safe for your knees and joints.
1. Low Impact HIIT Home Workout: Easy On The Knees (17 minutes)
This’s low impact workout each exercise lasts 2 minutes, with a few stops to rest. The exercises are repeated in one round. There are exercises from mixed martial arts (punches and kicks), but without complex combinations.
Exercise: gluteal bridge, lifting the knees + punches, a mill, an uppercut kick, Superman punches forward, punches upwards, walking in the bar + push-UPS.
2. Low Impact HIIT Combat: Easy On The Knees (20 minutes)
In this workout includes 5 exercises that are repeated in 4 rounds. Training is performed according to the scheme 35 seconds exercise 25 seconds rest.
Exercise: standing side crunches + punches, walking in the bar + the knees up to the chest, lift the knees + punches, knees touch elbows in plank, push-UPS by touching the floor.
The workout’s low impact for beginners
These’s low impact workout without jumps are great for beginners. However, people age and with a large overweight they may seem too complicated. In this case it is better to start with a complex True Beginner.
1. Absolute Beginners HIIT Workout (20 minutes)
This practice, the assurance of Joe wicks, suitable even for absolute beginners. The program included 5 exercises that are repeated in 4 rounds. Training is performed according to the scheme 30 seconds exercise, 30 seconds rest.
Exercise: oblique lifts knees to elbows, punches, squats, walking with high lifting his knees, pulling up his knees.
2. Low Impact Fat Burning HIIT Workout (15 minutes)
This program includes 8 exercises. Each exercise is performed in 4 sets according to the scheme of 20 seconds work, 10 seconds rest. Between exercises take a break.
Exercise: football running + kicks, punches forward and up, punches in a lunge, walking frames with push-UPS, touching the floor to the side, burpee’s low impact, walking in the strap up and down, squatting with the knees up to the elbow.
3. Low Impact Beginners HIIT Workout (20 minutes)
This program also includes 8 exercises. Each exercise is performed in 4 sets according to the scheme of 20 seconds work, 10 seconds rest. Between exercises take a break.
Exercises: squats + touch knees, elbows, push-UPS + touch shoulders, knees, punches, attack with down on the knees, lifting arms and legs in the position of the table, running from side to side, blows up.
4. Low Impact Beginners Workout (25 minutes)
The program included 5 exercises that are repeated in 4 rounds. Training is performed according to the scheme of 40 seconds exercise, 20 seconds rest.
Exercises: squats, lunges, burpee’s low impact, push-UPS, touching knee to elbow plank.
5. Low Impact Leg Burner (15 minutes)
This workout is focusing on legs and glutes. The program includes 4 exercises that are repeated in 5 laps. Training is performed according to the scheme of 30 seconds of exercise, 15 seconds rest.
Exercises: squats, back lunges, diagonal lunges, walking plank + cross knee touch the elbow.
Workout for beginners
These workouts for beginners include’s low impact and impact exercises, but the overall load of the program is quite suitable for beginners.
1. HIIT Home Workout for beginners (20 minutes)
In this exercise for beginners includes explosive exercises, but at the expense of rest after each exercise, the load is transferred easily. Driving performance: 4 exercises, 4 rounds, 30 seconds exercise, 30 seconds rest. The program includes warm-up and hitch.
Exercise: running with high lifting his knees, burpee, jump into a wide squat, horizontal running.
2. Ultimate Beginners HIIT Workout (20 minutes)
Another training for beginners. The program included 5 exercises that are repeated in 4 rounds. Training is performed according to the scheme 30 seconds exercise, 30 seconds rest.
Exercise: running, squats, walking plank + push-UPS, knees to chest, jumping breeding arms and legs.
‘s low impact workout for intermediate level
These’s low impact workout suitable for intermediate level training. They are specially designed for those who already have training experience, but avoids shock loads.
1. Hollywood Low Impact HIIT (15 minutes)
This’s low impact workout includes 9 exercises that are repeated in 2 laps. Training is performed according to the scheme 35 seconds exercise 25 seconds rest.
Exercises: back lunges, squats, burpee’s low impact, walking in the bar + climber, push-UPS, touch the stop bracket at the back, gluteal bridge, twisting, walking back and forth in the bar.
2. Low Impact Fat Burner (15 minutes)
This program included 5 exercises that are repeated in 3 rounds. Training is performed according to the scheme 35 seconds exercise and 25 seconds rest.
Exercise: punches + squats, push-UPS, rush touch the floor, touch the stop in the reverse plank, lunge and lowering to his knees.
3. Intermediate Low Impact HIIT (25 minutes)
This’s low impact program you will find 5 exercises that are repeated in 4 rounds. Training is performed according to scheme 40 seconds exercise and 20 seconds rest.
Exercises: lunges + squats, push-UPS with wide and narrow placement of the hands, squats + burpee’s low impact, the knees up to the chest, touch the stop in the opposite bracket.
See also:
- Top 20 exercises for weight loss belly standing: no crunches and planks
- 14’s low impact exercises for thighs and buttocks without jumping from GymRa
- 8’s low impact cardio workout from HASfit beginners without jumping
For beginners’s low impact workout