The Body Coach: Joe Wicks's 20-minute HIIT workout plan

This beginners’ workout involves short bursts of hard work, followed by periods of rest

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This 20-minute workout is suitable for everyone. You can do it at home and there’s no equipment needed; if you’re unsure about your fitness, speak to your doctor first. It involves short bursts of really hard work, followed by periods of rest. Every move is in the video shown here, so watch it through if you’re not sure about your technique.

The warm-up
First, do a short warm-up to get your heart going. Jog on the spot for 20 seconds, then do 10 low squats: sit down really low, as if on a chair, before rising up. Next, bend at the hips and touch your right hand to your left foot, twisting to do both sides in turn. Last, stand up and swing your arms and shoulders in big circles. (See the full warm-up in the video, above.)

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via FITNESS