Repeat the following sequence of eight exercises three times. Do each exercise for 30 seconds, aiming for maximum effort, followed by 30 seconds of rest. Set a timer on your phone. The aim of this type of training is to push as hard as you can to elevate your heart rate as much as possible. Your session will last 24 minutes.
1. MARCHING/JOGGING ON THE SPOT
Jog or march up and down on the spot. Lift knees as high as you can, keep your back straight and pump your arms to boost the benefit
Place your feet in a comfortable position that will allow you to squat down while keeping them firmly flat on the ground. Sit as low as you comfortably can and drive through the heels to stand up. Repeat fast.
3. STAR JUMPS
Stand tall with your arms by your side. Jump up, extending your arms and legs out into a star shape in the air. Land with your knees together and hands by your side. Engage your core (pull your tummy in) and keep your back straight.
4. REVERSE LUNGES
Start with both feet together, then step backwards with one foot and bend both knees into a reverse lunge. Only step back as far as you can. Aim to keep your back straight. Alternate each leg.
5. CLIMB THE LADDER
Start by marching or running on the spot. Imagine you are reaching up above your head to pull yourself up a ladder. Do this as fast as possible, lifting your knees as high as you can.
6. WALK OUTS
A: Stand with your feet hip-width apart
B: Bend your knees and place your palms on the floor in front of your feet.
C: Shift your weight on to your hands and walk them forward until your body is in a straight line from your head to your heels (drop to your knees at this point if you find the full extension initially difficult). Walk back and stand up. Repeat.
7. MOUNTAIN CLIMBERS
Start in a high plank position. Look down towards your hands and keep your back flat. Then drive your knees towards your chest as fast as possible one at a time. Start by stepping one leg forwards at a time, increasing the speed as your fitness and strength improve.
8. ELBOW PLANK
Lift and hold your torso and legs off the ground with your elbows on the floor directly under your shoulders. Aim to keep a flat back and keep stomach and buttock muscles tight.
The hardest part of getting fit is getting started. If you struggle with motivation, don’t sit around waiting for it to come. Take action! Do a workout and see how you feel afterwards. Most people believe motivation leads to action, but I think the opposite is true: action leads to motivation, and that motivates you more.
1 Set your alarm clock a bit earlier each morning and put your gym clothes out ready for exercise.
2 Take a photo of yourself, front and side on, at the beginning of your 30 days and then another at the end.
3 Record a short video message on your phone telling yourself why this was so important to you, why have you started this journey to a healthier life, and what the outcome means to you. Then you can replay your personal pep-talk when you feel a wobble coming on.
4 Set mini goals (‘Today I am not going to drink fizzy drinks or alcohol, I’ll just drink water’ or ‘I am going to go to bed an hour earlier every night this week’) and write them down or use a voice memo to record them.
5 If you have a bad day when you can’t face exercise and healthy eating, accept that you are human. Never feel guilty, and don’t let a bad day become a bad week.
'My aim is to help instil a few good habits which will set you up for life': The Body Coach star JOE WICKS reveals his 30-day feelgood plan to get you slimmer, fitter and happier
By Joe Wicks for the Mail on Sunday
Sometimes I find it hard to believe how much has changed this year. Back in February, I was happily creating fitness videos and writing recipe books. Then Covid struck.
And so, faced with months of lockdown, I decided to film a live exercise class every morning to get kids jumping about and staying active, and put it on my YouTube channel.
It is unbelievable how ‘PE with Joe’ took off – on some days we were getting nearly a million views – and I was completely blown away by the response from people, young and old, telling me how a bit of daily exercise had kept them going through those dark early days.
That’s why, for my new 30 Day Kick Start Plan, I’m changing things up. I know that focusing on how you feel is the fastest way to living a healthy and happy life, so I’m shining a light on the wellbeing and mental-health benefits of exercise.
Focusing on how you feel is the fastest way to living a healthy and happy life, so I’m shining a light on the wellbeing and mental-health benefits of exercise, writes Joe Wicks
Back when I started, I talked a lot about ‘fat loss’ and ‘gaining lean muscle’, and how my plans would make you look. But I’ve come to realise that the things you can’t see are actually more important and powerful than the things you can.
I’ve been on my own personal journey with health and fitness over the years. In my teenage years, I was motivated by a desire to get stronger and build muscle. I wasn’t confident and was concerned about how other people perceived how I looked.
Now, at 35 and as a dad of two young kids, I don’t worry about what other people think and I don’t exercise just to look a certain way. I exercise to feel happy and positive every day, and I eat healthy food to feel energised. That’s why my aim today is to help instil a few good habits which will set you up for life.
Stick with me for the next 30 days and you will see – and more importantly feel – the benefits.
I’m not promising radical fat-loss, but you will sleep better and have more energy. You’ll feel happier, less stressed and more motivated every day.
That’s not all – you are very likely to drop a few lockdown pounds in the process too.
GET YOUR BODY AND MIND IN SHAPE
Forget restrictive calorie-counting, fad diets or cutting out whole food groups. My 30 Day Kick Start Plan is different. I’m urging you to eat three deliciously nourishing and filling meals a day. And if you’re still hungry? You can indulge in two healthy snacks every day too.
There are four pillars to the plan, which I believe are fundamental in order to feel physically and mentally healthy: diet, exercise, setting goals and sleep.
To help with the first pillar – eating right – you’ll find an exclusive selection of recipes in today’s You magazine. There are curries, stews and even burgers – you’ll be enjoying generous portions of food that will leave you feeling full and satisfied.
And to help you keep cravings at bay, below you’ll find two of my tasty snack recipes.
I’m urging you to eat three deliciously nourishing and filling meals a day. And if you’re still hungry? You can indulge in two healthy snacks every day too, writes Joe Wicks
You also need to get moving. I exercise five days a week and rest for two. It is very important to let the body recover and repair after training, so rest days are just as important to your overall health.
My advice would be to aim for four to five exercise sessions per week. See my exercise plan, right, for help getting started with that.
You should see and feel results in just 30 days. Start today, and you’ll feel healthier by Christmas.
WHY 30 DAYS IS THE KEY TO SUCCESS
My 90-day plans have been phenomenally successful in helping people establish new habits