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GO JOE
My five easy exercises only take 15 mins and will help you get fitter and lose the Christmas pounds, says Joe Wicks
How keeping exercises simple will help you in the long-run
IF your goal this New Year is to lose the Christmas pounds, Body Coach Joe Wicks has one piece of advice – ditch the bathroom scales.
In Day Three of our exclusive interview and serialisation of his best-selling book Feel Good In 15, the nation’s lockdown PE teacher said regular weigh-ins don’t provide reliable progress reports.
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Instead, he recommends taking photos each month so you can track the changes visually.
He said: “Going by the scales is outdated. You can have an amazing month where you feel energised, stronger and fitter but lose no weight.
“There is more power in taking photos which will show a visible difference. And seeing those changes will motivate you for the next month.”
Joe’s latest book includes 15-minute recipes and workout plans which can be squeezed into the busiest of days.
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Even before lockdown he was a big advocate of the home workout and says that in many ways, exercising in the house can be better than slaving away at the gym.
He said: “Fitting in 15 minutes of physical exercise a day, maybe in the morning or on your lunch break, is so powerful.
“Gyms are awesome, but if you can’t afford to go or it’s difficult to get there regularly, a pair of dumbbells and a resistance band at home means you can still get in a good workout.
‘Keep it simple or you’ll be back to square one’
“I’d say doing five 15-minute workouts a week at home is better than doing one hour at the gym on a Saturday morning.”
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Joe’s new book also looks at how to make tweaks to the everyday and reduce time online in order to feel calmer and more rested.
Just recently the 38-year-old dad of three had noticed that his use of social media was becoming unhealthy and he has since taken steps to wean himself off it.
He said: “The platforms have become more and more addictive. I realised I wasn’t being present. I was distracted and on it throughout the day.
“So sometimes I have to physically remove my phone. If I go to a farm with the children, I leave it in the car and then I’m truly present — I don’t have to take photos of every single thing we do.
“I know how much it affects my mood if I’m on it all the time, consuming every single bit of information.”
Joe’s top tip for staying motivated in the New Year is to be honest and realistic with yourself and to set goals which are achievable.
“Keep it simple,” he said.
“Don’t do anything too extreme, because you will come off the rails in a couple of weeks and go back to square one.”
- Extracted from Feel Good In 15, published by HQ, £22. ©Joe Wicks 2023
Joe's 15 minute beginner HIIT
THIS is a classic bodyweight workout designed with some basic moves for beginners.
“HIIT” stands for High Intensity Interval Training and it involves short bursts of effort followed by a rest.
Aim to do each exercise for 30 seconds, followed by a 30-second rest between each move.
Repeat the circuit three times.
One thing you can be certain of is that you always feel better afterwards.
1. Jog on the spot
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March, jog or sprint on the spot as fast as you can for 30 seconds.
Make sure to keep your back straight and drive your knees up as high as you can.
2. Squats
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A. Stand with your feet about shoulder-width apart.
B. Slowly bend at the knees, as if you are sitting down on a chair.
Sit down as low as you can comfortably go while keeping your feet flat on the ground.
Then drive your weight into your heels and begin to straighten your legs into a full standing position.
3. Knee-smashers
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A. Stand up straight.
Begin by lifting your arms straight and directly up above your head.
B. Drive your knees up above your hips, one at a time, and bring your hands down towards each knee as you do so.
Try to do this as fast as you can.
You will feel your heart rate elevate rapidly.
4. Reverse lunges
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A. Start with your feet together and your back straight.
B. Step your right leg straight back behind you and bend the knee, lowering it towards the ground.
Maintain good balance and slowly drive through your left heel to bring yourself back to the starting position.
Repeat this for 30 seconds, alternating between legs.
An awesome move for building strong glutes and thighs.
5. Mountain climbers
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A. Start in a high plank position with your hands stacked under your shoulders, top.
B. Drive your knees up towards your chest, one at a time.
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Do this as fast as you can.
Keep your arms and back as straight as possible.
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