Joe Wicks shares six stress-busting workouts and great veggie recipes to get you feeling your best for 2019
Whether you're looking to shed some pounds or simply keep yourself feeling energetic, Joe Wicks' workouts are easy to master and can be done inside the comfort of your own home
JOE WICKS is on a mission to be remembered as “the guy who made the UK fit again”. And he wants to start his revolution with Sun readers.
In day three of our serialisation of his latest book Veggie Lean in 15, the fitness coach, 32, shares some more of his mouth-watering vegetarian dishes.
There is also an exclusive workout to blitz fat and get you feeling your best for 2019. Joe says: “I’m so excited for Sun readers to try these healthy recipes and get moving with my workouts. You’ll soon notice a big difference in how you look but, most importantly, how you feel.
“My workouts work because they give you no excuses. All you need is yourself — and you’re off. No gym membership, no equipment. It’s high-intensity moves, which mean your heart rate goes through the roof, burning more fat. The best bit is you don’t have to do it for as long to get the same results.”
Father-of-one Joe has made millions from sales of his bestselling series of Lean in 15 books. But exercise, for him, is about a whole lot more than simply staying in great physical shape.
He says: “Working out makes me a better person in so many ways. I’m better to be around, I’m more fun and more motivating for others. When you stop working out it’s easy to be like, ‘I can’t be bothered, I’m just gonna stay in and watch Netflix.’
“Even if you just do ten minutes, it’s better to keep ticking over and keep that motivation. That’s what I always try and do to motivate people. Start small, don’t stress, and even the smallest amount of effort will pay off. Exercise is still my ultimate stress reliever.”
- Veggie Lean in 15: 15-minute Veggie Meals with Workouts by Joe Wicks. (Bluebird, £16.99).
Bodyweight workout
USING your own bodyweight to improve your fitness is a great way to make exercise fun.
Plus, because it is equipment- free, you can do it any time and any place.
By utilising your own bodyweight, you can elevate your heart rate, improve your cardio and start to burn body fat.
This bodyweight workout takes less than half an hour so is perfect for anyone with time pressures.
Simply do each exercise for 40 seconds then rest for 20 seconds and repeat four times.
Aim to work out between three and five times a week and, combined with my veggie recipes, you’ll soon be feeling a new you in the New Year.
Lunges
START with both feet together, then step forward with one foot and bend both knees into a lunge.
Aim to keep your back straight and alternate each leg.
Squats
PLACE your feet in a comfortable position that will allow you to squat down while keeping them firmly flat on the ground.
Sit low and drive through the heels to stand up. Repeat fast.
Running sprints
START in a standing position with your tummy muscles pulled in, nice and tight.
Run up and down on the spot as fast as you can.
Lift each knee as high as you can, keeping your back straight, and pump your arms with power to accelerate.
Keep this up for the full 40 seconds.
Mountain climber
START in a high plank position.
Look down toward your hands and keep your back flat.
Then drive your knees toward your chest as fast as possible.
Press-ups
START in a high plank position.
Keep hands narrow and elbows close to the body.
Lower yourself down toward the ground and push back up, fully extending your arms.
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Burpees
FROM a standing start, place hands on the floor in front of you.
Quickly kick back your legs into a high plank then lower your chest to the ground.
Push up, jump feet forward and rise up into a standing position. Repeat as fast as you can.