The Body Coach TV by Joe Wicks
20 Minute LOW IMPACT Cardio Workout | Joe Wicks Workouts
40 seconds work | 20 seconds rest
Cross knee to elbow
Jab punch to knees
Squat, reach up
Jog on the spot
Step out star jumps
Fast punches
Squat to knee drive (R)
Squat to knee drive (L)
Slow mo mountain climbers
Slow mo burpees
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[Music] woo hello there and welcome to the body coach TV my name is Joe and this is a 20 minute low impact cardio session the reason being I rolled man a few weeks to go it's still a bit tender and it's a bit sprained so I'm going to try and raise my heart rate by keeping that impact nice and low in the ground and just keep it gentle through the ankle there's 10 exercis in total we're going to work for 40 seconds on each move rest between them for 20 seconds and we'll do the whole thing two rounds if you do enjoy this workout please hit subscribe to the channel hit the notification Bell and when I share a new workout you'll be notified and you can join in with the next workout that I share and they really do range from beginner right through to advance there's loads of content and um yeah hope you enjoy it so what we're need to begin with in 20 seconds time we're going to be doing a march on the spot but rather than just lifting the knee straight up we're going to bring the knee up and across the body so s of marching and bringing the knee up and across you're trying to get the knee to meet the elbow Engage The Core that's our first exercise so go nice and slow we're going to build up our heart rate as we go are you ready in three two one so just marching knee comes up and across good we're trying to really bring that across the body and what I'm trying to do here today just s of raise my heart rate but don't don't give this ankle too much of a challenge because it's bit uneven when I sort of twist left and right of it so this is okay for me for now so knee comes up good drive across the body 20 seconds to go remember our recovery period is 20 seconds so can you bring the knee across to meet the elbow lovely brilliant there's 10 moves in total right 10 moves two rounds okay last few second on the clock in four three two one and relax okay next exercise number two we're going to do a little bit of sort of combination of punches here we're going to go for jab cross front knee twice and then back knee twice just from the side so it's jab cross knee knee knee knee okay just stretching out the punches front knee comes up twice and then back knee here we go jab cross front knee front knee knee knee okay stand again ja cross good really into those knees one two one two and repeat Jack cross front knee come up twice back knee comes through twice and again ja cross good keep it going Jack cross knee knee good really bring those knees through man hit of knee punch bag knee knee last few seconds ja cross knee knee knee last few punches and relax brilliant right two moves complete next up we're going to squat down as low as we can using your imagine you're holding some dumbbells we're going to squat down and drive up so squat down low drive out if you can't get right down just a little pulse little half squat let's raise the heart wake up the legs a little bit let's go so we're squatting down low drive those arms up good imagine you're sort of pushing some dumbbells above the head some shoulder pressing those arms up up lovely 30 seconds to go so you can still have a great workout you know keeping it low impact obviously I'm going a little bit slower here if I ramp up the speed ankle feels fine and you're going to take that heart w a little bit quicker bit higher let's go 15 seconds squat down low can you get a bit deeper in the squat little bit lower wake up the muscles get a bit more range of motion five four three two one and relax perfect okay if you want to go into a bit more speed you can go into a you know a fast Sprint I'm just going to jog so like this I just want to get the ankle movement nice and light so you can 40 seconds of jogging if you've got Min is you lift the knees up good just go faster into the Sprint okay so joging on the spot for me let's go okay 40 seconds on the clock yeah I'm just giving it a little bit of a gentle movement today this is okay it's more like lateral sort of movement that strains it okay keep going 30 seconds so you can go as quick as you can or slow as you want with these JS just keep moving keep moving the body try and get the 40 seconds if you can that's the goal there's 20 minutes to do right this is a 20 minute work over before you know it okay 15 seconds keep it going good nice deep breaths come let's go what what that heart rate in five four 3 2 two one relax next up you got two options if you want you can jump into a star Jam I'm going to take it EAS I'm going to step out so same thing I'm just sort of modifying it a little bit stepping the arms out and the legs out too so you can either jump into the star jump like that or step out let's go 40 seconds so what yeah welcome to the channel it's your first workout thanks for joining me every Sunday I post a new workout so so yeah hit subscribe let your friends and family know about the body coach TV let's get a moveing I share workouts every week and um yeah I'm filming this one now and afterwards I want to do a more advanced one with dumbbell so there's loads of content so many different types of workouts and this is really the home of home workouts to get you moving in in the new year come on let's go stretch arms come up get those arms up nice and high we've got a few more seconds in five we rest Four 3 2 one and recover okay brilliant we're doing great that's five moves complete number six we're going to throw some nice fast punches now so either left leg forward right leg back or whatever feels more natural I always leave with the left my jab to my left so we're going to throw just nice straight punches okay so long arms push and pull okay really long arms here we go let's go throw those punches also don't punch down just punch eye level so nice and straight soon that diagonal position of the feet one foot forward one foot slightly back and then just throw those punches come on keep it going let let's raise the heart even more now but don't get short with the arms long Push Pull push pull back to the chin back to the chin come on let's go last 10 seconds keep it going fast as you can now nice one this one's raising the heart rate three two one and relax right good little shoulder workout there next exercise number seven what we're going to do is little kind of squat so in this wi position squat knee squat knee squat knee you're bringing that knee across so the right knee is coming up and across the body so s a little squat it's not a really deep squat just little Squat and then up squat knee squat good you can slow these right down squat knee squat knee or you can pick up the speed a little bit good you feel your abs working here a little B when you bring that knee up squat KN squat keep it going so we're going to do 40 seconds right side then we switch opposite side come on let's go squat knee 10 seconds five on the clock stay strong keep it going keep moving and relax so feel that leg working that's brilliant have a quick drink same thing now this time we going to go again wide squat left side comes up okay so squat KN squat KNE for your core engage hip flexes qus are working here we go left side squat squat good brilliant come on bring the energy today it's a short session get as much as you can out of this time now squat Drive squat down we go so our next exercise we're actually going to go down on the ground for the next second we're going to do a press up position we're going to do some slow motion mountain climbers okay so like in high plank position come on squat Drive lift that knee up come work work for it 10 seconds so getting ready to go down in four three three two one if you really find it hard get down to wrists and you're not comfortable with that you can give me another J on the spot okay so another run on the spot if you can if you'd like to try this what we is hands stacked under the shoulders they're not ahead of us they're just underneath the shoulders and from this position here rather than doing a really really fast Mountain come just slow it down one and two off we go so slow controlled mountain time this is going to work your shoulders and your chest also your core when you bring thee up knee up to the chest lovely control it bringing the up come on with low impact so you can pump the knees quickly but if you want to just keep it SL controlled you'll feel it in your abs but even more though come on 10 seconds 5 Second on the clock stay strong in the arms and relax excellent stuff right the final move now don't be frightened by the word we're going to do a slow motion burp you what that means nice and gentle like hands go to the ground you step your foot back into a high plank you step your foot forwards and you reach up again so really gently gentle really slow if you don't like it give me another run on the spot or St jump let's go so if you really not to find this one you can jum on the spot or give me some St jumps step it out slow stepping forwards stand up lovely it's a great move this and you can pick up the speed if you need to one two three 4 up last 20 seconds and this is the end of round number one it's been a great round so far so now you know what's coming how can we step up in the second round can we push a little bit faster can we go a little bit harder to even 10% more right last few seconds Reach Out and relax perfect so there we go 10 moves complete we're not resting here we're going straight back into our second round so back into the cross over knee marches yeah so bringing the energy again we've got 10 minutes to go we know what's coming can we go a little bit quicker keep the intensity High here we go in three two one let's go so March in bring those knees up and across the body so our body's warmed up now we know what's we know what's coming after this we' got that punching with the knees good come on let's go lift drive across we're trying to work for that full 40 seconds if you struggleing you're not doing the full 40 seconds that's not a problem just do 30 seconds have a little bit more rest do 30 30 come on almost there 15 seconds drive that across the body 10 9 8 come on 7 6 5 4 4 3 2 1 relax lovely right we starting to feel our bodies warm up our heart rate elevating we're making great progress and my ankle feeling good nice and controlled so next up jab cross front knee front knee and lean forward and sort of come kneeing a punch bag okay jab cross front knee back knee let's go jab cross front knee up come through one two and again reset jab cross knee knee knee knee she always return to that diagonal that face position jab cross and again jack cross knee knee good repeat that Jack cross really bring those knees up high come on work on one Jack cross 10 seconds on the clock doing great come on keep it up keep lifting those knees dry up high two punches to finish and rest awesome stuff right we look recover we're going into our squat now with the overhead press so imagine you got a couple of dumbells in the hands we go low deep as you can and come up press those arms up okay so imagine you're pushing up with some dumbbells nice and shaping up the head here we go this is number three squat down and come up come on stay strong through this workout now we're over halfway down low press up obviously the deeper you going the squat the more muscles you're going to use the more energy you're going to burn so really get deep into that squat arms come up nice and straight okay can you hit the pce one two one two one two come on let's go 15 seconds what them legs now 5 4 three two one working the legs brilliant that's great so recover 20 seconds to rest we're now going to own our jog so you can go nice and slow or fast whatever you want to do just think about getting your heart rate up push it up for 40 seconds okay okay so for me I'm looking a jog let's go nice and light on the feet gentle jug in you're sprinting to use the arms bit quicker come on let's go knees up keep jogging 30 seconds to go and we into our nice controlled star jumps okay so just keep moving keep moving keep when your chose keep moving you're doing great today come on keep it up you committed you found the workout you press play all you got to do now is get through it let's finish it together let's finish that final move together 6 minutes to go come on let's go lift those knees up faster forward Four 3 2 one and relax okay we're going to go into our star jump if you want to go you know go all out just jump jump jump I'm going to still do my alternative modified star jumps okay right almost there now this is number five just five more moves after this one okay let's go lift those arms up step and lift it's no matter where you're on your journey whether you're recovery from an injury or for your a beginner it's always nice to come back to this line pack on just to kind of get yourself into it a little bit it's the foundational Fitness then you can work up to more you know the more advanced stuff we've got some really great sort of intermediate workouts if you want to introduce some dumbbells there some really great ones if some dumbbells and kettle bells and stuff so there's hundreds of workouts there must be over I think 400 workouts on this channel and it's been now it's been growing for the past 10 years keep going last few reps five on the talk three two one and relax we're now going to go into our fast punches what I want to see here rather than like short little crossover pun this and really think about it from the chin push away pull back push away pull back full reach okay keep the fist nice and tight reach and stretch let's [Music] go so your feet in that dark position you don't want to be sort of straight or Square on get a little diagonal get that support get that base get that balance come on come on okay pick up speed now keep the arms long no 20 seconds Push Pull Push Pull fast out even quicker come last 10 five 4 3 2 one ra my heart that bring 150 beats per minute when you just put that little bit more speed on it really does raise your heart rate okay next up we got the squat excuse me into the power knee so right knee is going to come up squat knee squat knee squat knee bring it up and across power knee come on squat knee squat so you going to feel your thighs working here squat power stick to this right side for now come stretch squat scratch okay can you get a bit lower in the squat now get a bit deeper each time deeper into the squat deeper five seconds three two and one yeah so when you squat down low you're going to work more muscle you feel that thigh engag more muscles recruited we've got three more exercises squat now on the left knee same thing just bring that squat nice and low so you squat down deep into the squat come up power knee reset power KN reset let's go let's go come I'm almost there now only two more moves after this one we've got those slow motion M climbers and that slow motion burp finisher come on let's go 25 seconds squat get lower knee comes up squat lower come on power knee good bring some snap it snap KN up fast drive it across the body you're going to feel your core and you bring that knee up Works your ab 10 seconds squat down low boom go boom four three two one excellent stuff right give the legs a rest now so down the ground remember if you're not a fan of this and you struggle to get down on your knees or up and down you can always do a star jump a little job on the spot another set of squats just keep moving through this 40 second period here we go so Mountain pumers hands on the shoulders slow and control low impact and if at the halfway point you're struggling if your wrist is a bit sore you want to give your arms a rest just come on your knees shake off your wrist and then get back on I'm going to do the same so just little couple seconds just give your wrist a little break and then reset and go again last 15 seconds on this one come on we got one more move back on our feet after this back up on off it in 10 seconds time slow reps rest recover awesome right up on our feet this is the final push now as I said as I said if you're not a fan of burpees you can switch it something else but if you're going to give me a little jog make it sprin I really make it quicker if you're doing burpees again slow reps hands on the ground step out reach up here we go final 40 seconds so I'm stepping the feet out to that high PL that's my base I come forwards my feet stand up reach up high and repeat kick back walking into those planks walk forward stand up let's go final exercise great session today hope you enjoyed it thank you for joining me we're almost there now 20 seconds and up come on out and up out and up okay give me two more reps two more reps stand up final one in three two one and relax there we go workout complete 20 minutes in the tank thanks again for joining me on the body coach TV if you loved it please do hit subscribe share the work with your friends and family wow that's a good that we finish with that and also if you want some support and guidance I've got an amazing app called the body coach check out the body coach.com you can do a 3-e trial you can get a tailored meal plan nutritional the lovely diet love recipes alongside a progressive training plan that build you up so stick with the YouTube if you want if you want a bit more guidance and a plan to follow check that out as well and I hope you enjoy that have a great day thanks for joining us see you very soon here on the body coach TV or over there on the app good luck
#Minute #IMPACT #Cardio #Workout #Joe #Wicks #Workouts
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Great for hotel room when you need to avoid making too much noise
Awesome workout!!
Quick workout before my shift. Thank you
Thanks for keeping me active during my chemo treatments when weather did not permit me to exercise in the park this morning.
Fab workout as a base for increasing intensity when you’re ready. Thanks, Joe!
I wish you would focus more on these 20 min workouts. So many of the new videos on your channel seem to be 7, 10 or 15 minute workouts. Its nowhere near enough time to get a workout, and its too annoying to try and string together 2 or 3 of the 7 minute ones to get some variety ( eg not all abs exercises).
I've noticed that more and more I am doing other channels workouts because you have barely any new 20 min workouts being released – Please focus on this as the core of your fitness library.
These low impact workouts have saved me. When my motivation is super low and I don't want to do anything I can still spend 10 or even 20 mins in a workout that's not demanding so there's no anticipatory anxiety/procrastination involved. I am so grateful to Joe❤
This one was perfect for a Monday morning and seemed to go by very quickly. I’m following on with a dumb bell session now. I have the app but still like to do your new You Tube workouts, thanks so much Joe x
Love your videos Joe. I'm currently training for a Marathon (like yourself) and find your workouts a great add-on to my training! Cheers!
Perfect for me Joe..thank you for all the videos you put out
Fab, thank you
Loving this! I'm adapting but 23 weeks pregnant and finding this really helpful thanks Joe x
I love you ❤
Started doing your senior workout routine and love it! Thank you💙
Started doing your senior workout routine and love it! Thank you💙
Started doing your senior workout routine and love it! Thank you💙
Started doing your senior workout routine and love it! Thank you💙
Thanks Joe. Brilliant workout! Gets HR high and it’s really stimulating!❤
Fantastic
I have set myself a goal of doing four Joe Wicks videos every week. If I faill to do that, for each video missed, l need to pay my children £2.50 each. It's the 26th of January today and I feel very motivated to sort out my last will and testament. Joe Wicks will be the death of me.
First day. Awesomely slow and easy. Perfect for a day of travel, cars and planes back to Seattle.
Thanks so much for posting this workout Joe – really hope your recovery is going well. You are simply the best!
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