Joe Wicks workout: Fitness coach’s tips for ‘most effective’ fat burner workout

Joe Wicks The Body Coach shows fans a 'savage' workout

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Joe Wicks, also known as The Body Coach, is the gift that keeps on giving, keeping people fit and healthy during the three lockdowns with his highly-anticipated daily live workouts and tips. And when it comes to his workouts, he has a definite favourite.

“High intensity interval training (HIIT) is my favourite type of workout and it’s the most effective training method for burning fat,” Wicks shared.

“Not only does it get your heart rate fired up like nothing else, but it also boosts your metabolism and will get you super fit by improving your cardiovascular fitness.”

He created a two-week HIIT exercise regime that has numerous benefits, including improving stamina and increase your endurance.

And it’s designed for all levels of fitness.

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His programme consists of four types of workouts, cardio shred, upper body shred, lower body shred and full body shred.

Day One: Cardio shred

Do each move for 20 seconds with a 40-second rest before the next. Repeat the circuit three times

Twisted Mountain Climbers

Frog Jumps

High Knee Ups

Arm Sprints

Tuck Jump Burpees

Day Two: Upper body shred

Do each move for 30 seconds with a 30-second rest before the next.

Chair Tricep Dips

Halted Push Ups

Bent Wrist Bicep Curls

Bent Over Row

Shoulder Press

Day Three: Cardio shred

Day Four: Lower body shred

Do each move for 20 seconds with a 40-second rest before the next.

Weighted Glute Bridges

Lateral Ice Skaters

Speedy Lunge Jumps

Spinning Squat Jumps

Wide Leg Sumo Squats

Day Five: Rest day

Day Six: Cardio shred

Day Seven: Rest day

Day Eight: Cardio shred

Day Nine: Upper body shred

Day 10: Cardio shred

Day 11: Lower body shred

Day 12: Rest Day

Day 13 and 14: Full Body Shred

Do each move for 20 seconds with a 40-second rest before the next.

Twisted Mountain Climbers

High Knee Ups

Halted Push Ups

Tuck Jump Burpees

Spinning Squat Jumps

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