20 Minute Intense Fat Burner | Home HIIT | The Body Coach
ฝัง
- เผยแพร่เมื่อ 6 ก.พ. 2025
- 4 exercises | Repeat each exercise 5 times | 30 seconds work | 30 seconds rest
10 High Knees with 2 Press Ups
4 Lunge Jumps with 2 Burpees
6 Mountain Climbers with 4 Jacks
4 Dips with 4 Crab Toe Touches
--
Find my books here:
Lean in 15 The Shift Plan amzn.to/2ixLrD2
Lean in 15 The Shape Plan amzn.to/1TPTIBQ
Lean in 15 The Sustain Plan amzn.to/2eEall5
Cooking for Family & Friends amzn.to/2oJFLfe
The Fat-Loss Plan (pre-order) Out 26th December 2017 amzn.to/2zIQuLf
Find my fitness DVDs here:
The Body Coach Workout amzn.to/2hfJ1aZ
Lean In Fiteen Workouts bit.ly/leanin15dvd
Find out more about the 90 Day Plan here:
www.thebodycoa...
--
Follow Me Here:
Website • www.thebodycoach.com
TH-cam • / thebodycoach1
Twitter • / thebodycoach
Instagram • / thebodycoach
SnapChat • thebodycoach
FaceBook • / joewicksthebodycoach
Whenever I do one of these, I reach a state of delirium where I start hearing his beeper in my head even though the set hasn't ended yet....and that - my friends, is when I know I'm doing the HIIT correctly 😂
Halima Khannom haha me too!!
samee
OMG SAME!! HAHAHAHAH
Halima Khannom yep all the way through beep beep beep👍🙄
i’m dead.
I use this as punishment for coming straight home from work rather than going to the gym. Definitely teaches me a lesson!!
Alan Sydee same hahahaha
Same. It’s nice read that I’m not the only who thinks this way
I love this workout! So many people waste time for hours on cardio machines when they can get the same results from 20 minute HIIT workouts like this! Well done! Lunge Jumps with burpees = killer!
so running on a treadmill for at 6mph for an hour, and this hitt workout is better then that?
Am I the one who choose his home workouts based on comments?
I spend way too long going through comments to see if workout is hard enough!
mohit hasurkar lol me too!
Its almost 2023 and still loving this workout
I really like these routines. I am a 54 year old male who has exercised most of my life. I stopped for years and then started doing classes at work about 9 years ago. I am certainly not an athlete but I am healthier and more fit than many of the 30 year olds I work with. I have been using these routines in the past few weeks and really enjoy them. Plus as an over the hill guy I totally appreciate that buddy leaves his shirt on.
doprahy jjj
If you're straight why you bother about his Shirt on???? Grow Up
camrebirth lol i found that part funny. Lighten up. You wouldn’t say this to his face with that hostile attitude of yours. Maybe with humor
Are you serious about loosing weight? Click here waistline PRO 50 rover.ebay.com/rover/0/0/0?mpre=https%3A%2F%2Fwww.ebay.co.uk%2Fulk%2Fitm%2F202272182652
Lol
I love the fact he is showing he is in pain and isnt acting like nothing is happening this guy is awesome
love the fact you're still in pain even being that fit
Talking the whole way through would make it a lot harder you would never get your breath properly
mabr82 he has Asthma
Yeah and asthma doesn't help either haha. Seen him having it during a few of his videos
Check out my brand new channel for daily workouts uploaded. Show your support and subscribe. Much love. B inspired
mabr82, being fit doesn’t mean you’re immune.. hell, ask someone with muscles to do a hiit workout and you’ll see how hard they try because muscles require a lot of energy to even move.
Honestly this guy makes me actually wanna work out. He looks so enthusiastic!
Give it a try, you may seem to like it!
We did his workout at school, me and my friend hated him, 4 years later I'm here
How’s your physique and health looking now?
I love that there are no quick cuts or cool edits in Joe's videos. You get to see all the pain and hear every moan! Great videos.
that was amazing! i have never done a workout feeling good and even more motivated at the end! I love how Joe literally goes through it with you realistically instead of pretending he is finding it easy! he is so down to earth! Will definitely be doing more of these.
I have done most of ur exercises and followed your tutorials and I just wanna thank u so much for helping me so much in my weight loss journey ❤️❤️❤️
I decided in lockdown that it’s a great time for me to get in shape. For the past month I’ve been doing this workout and I’ve seen big improvements. Before I was always skinny fat and now from doing this 6 days a week, every week, along with an ab workout and weight training, my chest is bigger my shoulders and arms and bigger and I can almost see my six pack. Joe u are a big inspiration to me and motivate me to do more fitness, to the point where it’s hard to go one day without training because it’s getting addictive. Thank you for this workout and I hope people will also see results as well.
As always, great workout!
In this one I had to alter the last exercise. I’ve found going from the compression on the shoulder from the mountain climbers to the extension from the dips too hard on the shoulder, maybe in the future videos you can watch out to avoid to put these two next to each other (you and other people that are advanced in hiit training doesn’t notice, since you’re already used to the mobility from these workouts).
In my session, I’ve replaced the dips with 4 plank with legs touching and 2 pushups, they train similar muscles and since they also compress the shoulder I didn’t feel any discomfort.
But anyway, just something I found interesting in this particular workout, keep on your work! It’s helping a lot in transitioning from gym workout to home workout.
Been doing this almost everyday for 24 days and my body has become a lot more toned and other people have started noticing! (also been eating a LOT cleaner). I came into this thinking I was going to lose weight but have put on just over 1kg - I'm pretty sure its muscle. I feel a lot better too - thanks 4 this vid mate!!
I did it in one go after fasting for 16 hours, sweating all over! Can't wait to have iftar in 15min 😂
Lol 😂 I’ve just finished at around 2am since I could never do this workout without water
you guys if you are scrolling through the comments to find motivation or to see if this actually burns, MY ARMS AND LEGS ARE DEAD! i cant move them that’s how intense this was, and i burned 306 (active) calories with this workout in 20 minutes according to my apple watch. so get your workout done now !
I love to see that it’s not easy for you! When coaches breeze through the workout it makes me feel bad. This was a great workout!!!
Hands down one of your best workouts. The combination of moves (knees up - press ups etc), stops the session from becoming mundane, and challenges the muscle memory and keeps the central nervous guessing. Top stuff! More combo workouts like this please :)!
This is one of 8 regular works I do of Joe’s. It a favourite, always sweat and feel great. Joe is the GEEZA!
I think that pound for pound this is one of the best 20 minute workouts that isn't all cardio or weight assisted. It hurts every time and I can really feel the burn the day after! Best 20 minutes you can spend in your front room!
YO DID THIS AND COULDN'T WALK FOR TWO DAYS AND I THOUGHT I WAS FIT. Ty for epic workout.. never again, jk doing it now, send help.
Kara Richardson just run on the treadmill or outside for 30 min the buildup of lactic acids is what makes you sore and 30 min of cardio will help
Kara Richardson nice lip action u got going there.
He can barely talk😆
Don't give up. You will get the benefit after a short time. I am 70 and love it.
exactly my hips and thighs didnt move
If the workout is killing an already fit person then what the hell is it gonna do to a potato like me
Very genuine 🤣🤣
LOL
It will shred you into fine chips
The fitter you are the harder you gotta work to get same results. You'll just have less of the threshold
Hahahaha!!!!
Getting fit starting today ( Sep 1 ) managed to get to 8:50 ! Not the best but I'm aiming to get to 12:00 hopefully soon I can do the whole thing 😬 wish me luck !!
alisha walton same here. Started with 10 minutes. Can finally do 20 mins.
Just keep going
Little by little ..i do some punching bag and take the stairs of my building ..go up to the 12th floor at least 3 times one day a week...helps me a lot ...i do it tuesday to friday...rest saturday , sunday and monday....monday i take care of my 2 year old twins ..so mondays are like a mini work out. ☺
Lol reading this on sep 1 2018
How’s it going ?
alisha walton September 2019 and still waiting
I know this is an old video but I used your videos to begin working out a year ago, now I've just watched this one and followed along without taking a break, er im also not fat anymore
Who else is here because of corona virus?
Edit: We are back for another month of lockdown :(
same lol all the gyms are closed and there is nothing to do
same
Me 👋🏾
@Benson Choo same hahah
zabağa gadar burdayız
This is far by the best video ever for me . Its like he knows how much can i do these exercises. He was also expressing his feelings. That was just great. felt like a close friend gave me instructions ☺️.
Omg i didn't know he had asthma :0 and still he rocks evert single workout
Ana Urrere true motivation, I have asthma but it’s only bad during the winter and I’ve been grinding out
I have asthma too
What an inspiration
thx for these workouts! I want to be in better shape for my daughter's wedding next spring, and these are perfect to start the day, give me energy and help me to make better food choices because i am more awake and alive :)
Man, that last set is ridiculous on the triceps...... ridiculously good!
Oh my goodness!! I just did this entire hiit routine. What a real hit to the muscles. However I did have to use my knees on the push ups, it was SO hard! But I'm so glad I found your channel. Thanks for posting!
That felt like the exorcism of my fat
Like it
hahahaha this is amazing I'm dying
🤣🤣🤣
😭😭😭😭
Have been doing this for nearly 2 weeks. You will get more comfortable as you do everyday.
Dude I love your workouts! Been using them the last 2 weeks and I can feel the change already! Keep it up
This is my 1st day doing this workout. I must say it’s the best HIIt workout ever! It was tough but I kept pushing till the end
if anyone is struggling on the mountain climbers/jacks on your shoulders, go onto your elbows like a plank. It will work more core but less on the shoulders :)
Any idea how many calories you would burn from this exact video bro
@@ryanperkins9581 Not too sure man sorry, per exercise per minute around 10-15 calories (for example you burn 14 calories per minute doing burpees) so try do the maths out maybe :)))
Took a pre-workout and completed this workout yesterday. EVERY.SINGLE.MUSCLE.IN.MY.BODY.ACHES.RIGHT.NOW. Ahhhhhhhhh even the ones I didn't know I had in my fingers hahhahaha. Looking forward to tomorrow jeeeezzz 🤯🤯🤯
I was panting lying on my bed more than him just seeing him work out.
Thank you, Coach. Excellent format. This got the heart rate up, and it was fast paced so the workout went by very quickly. Cheers!
Everyone I’m serious I’ve been doing this workout at night and I’m seeing results after 1week it’s effective ngl
How much have you lost so far?
I believe it, I’m in day 3 and I feel like a potato that got grated to the end
@@Aezthete this is my first time doing it . Can't finish it 😭😭 y should I do help me
That was a hell of workout. I got to admit, I had to pause the video couple of times to catch my breath. Greetings from Serbia.
"That helps... opens up the airway a lil bit" hahaha this guys the cutest
Recommended to me by a NHS nurse. Certainly got my heart rate up, and great to do when it is too snowy and cold to go out! Don't forget to cool down and stretch afterwards :-)
Just finished this workout, it was BRUTAL! Well worth doing. Going to feel sore tomorrow lol. Cheers Joe
It was a fast workout. I was nervous to do it. Happy to complete it. Hardest part was doing the toe touches from the dips. Thanks for adding knee touches as a substitute.
Chloe ting couldn’t even make me sweat like this
I swear i never sweat so profusely
Chloe's HIIT workouts are just cardio, not muscle-building. This guys combines muscle building AND cardio, which makes it hurt so much more haha
who tf is that?
@@Imonagoodcushandalcohol This Australian fitness chick
Just started these workouts the week it is a killer cardio workout never sweated so much in my life good job.
Excellent HIIT didn't think I would be able to keep up with you Joe, but I did 💪🏼
Me too I honestly thought I would give up halfway but I carried on!
It's easy.
ᴛᴏ ғᴀɪʟ
my first time doing this, only got up the 15:04, by the end of Covid-19 I will finish the workout on this video without stopping😭😭😂😂😂
I did the workout before breakfast so my meal afterwards is oatmeal and boiled eggs! ( in the oatmeal I added cinnamon, peanut butter, almond-coconut milk, and slices of banana.)
Alina Adamson o
I can't speak for Gabriel, but on my behalf - I eat eggs because they are delicious and good for you. And eggs are being laid by hens not chickens, plus it's hens' ovulation, not period.
Marta Marta
Great Video! Forgive me for butting in, I would appreciate your opinion. Have you researched - Taparton Shape Transforming Takeover (do a google search)? It is a great one of a kind guide for learning a short workout for weight loss without the headache. Ive heard some extraordinary things about it and my cooworker got cool success with it.
Abbie Perry Fuck off. It is disgusting that you are making the journey so much harder for people who are already struggling.
Loved it! Made me sweat like crazy and didn’t take forever to finish. I definitely struggled while doing it but I’m hopeful that within a week of constantly doing it, my body will adjust to the workout. Good job!
After 10 minutes, I'm lying on the floor, wishing someone to pull me up.
Wow Ivan only do 10 secs
Lol this is me rn with 10 mins to go hahaha
Try to take more breaks in your first couple of days, but dont extend the breaks too much that you loose the interest.
I also 😅
🤣🤣
I would like to add...I’ve been working out for the past 30 years aerobics/spin/body pump. I was recommended Jo’s class...in my hotel room as I was travelling with work and unable to get to the gym. I consider myself very fit, regularly attending the gym most days! But this was absolutely ridiculous, I did the whole class and couldn’t walk the next 2 days. There was no proper warm up or stretching! Everyone can do what he’s doing, but the consequences the the next day! I’m a regular gym goer..anyone else good luck!
Thought I would try this out rather than my normal HIIT training video. I'm dead. That's all. DEAD.
My whole body is ON FIRE!!!!!!!
This might look easy but It sucks the sweats out of you, I wanted a change in my workout routine and I found this video, this is amazing, it really demands alot of intensity and endurance from your body, if anyone's looking to sweat it out, this workout is a must, thank you coach.✌️✌️
Tuffest 1 so far.. Did after the FB live day 7.. I'm sweatin' like crazy.. Bada** workout..
Me too
I have been doing this hiit workout for almost 4 years now
beginning to think this isn't the best one for my first ever hiit session- I can't even get off the ground quick enough with those burpees!
These are great workouts. I do these instead of long bouts of cardio so I don't sacrifice muscle tone. All the fat burning, aerobic and anaerobic benefits in a short space of time! Thank You!
I started this and stopped I really need motivation I swear the last time I did this for like a week and I saw results already maybe I’ll update y’all every week
Still my favourite go-to hiit workout all these years later 👏
Me trying to burn off the mc Donald’s and chocolate cake I just ate...
Completed this yesterday and my glutes are so sore today. Great workout! Enjoyed the burpees!
Bloody 'ell! Didn't expect to "shower" today. Good workout mate
Daaaaammmmmnnnnnn!!!!!!!!!! I sweated like crazy. What an awesome workout. I'm so tired and feeling good!!!! Thanks for this workout Body Coach
17:52 me after the warmup
Same mate
Can't even lift my water bottle after this 😂💪
Ive been doing chloe tings workout for 10 days straight and this workout went so smoothly and was pretty doable, guess im getting stronger
I did this naked with window wild open in my room, feeling so great:)
Zheng Chen what an icon
I lost 10 pounds last week in morrisons was really upset about it
Fair play 😂
Yaaaas dude
david worsnop 🤣🤣
Dude, i just did this for 20min to the max of my abilities and it was super, loving the endorphine russ after the cold shower after the workout. Thank you very much.
Best one so far!
Triceps are dead and stopped many times but thank u for delivering us a workout we can truly be proud of 😀
The last exercise was a little to awkward for me to do I kept getting thrown off balance when reaching for my knee so I switched to crunches great workout as allways just the last one had me falling to much 😆👍
matt David I did the dips part and instead of the alt toe touches I did knee touches without lifting my legs. helps to work on that balance.
matt David But the point is to keep your core tight so you won't lose balance :D
I love these workouts! Please keep them coming, Joe!!!!!!!!!!
This will push me to the max 😬
nic down any hiit workouts do. no matter how fit you are because you always have to work out the most you can in the interval
That was a tough work-out. My only issue in any exercise is my right wrist. I struggle with it on push-ups and especially in that last routine with the triceps exercise. I could do the dips, but can't put all my weight on my right wrist to do the toe touches. Any help or hints you can offer would be great. Thanks again for helping me get my strong body back.
Who elses teacher has said they should watch P.E with Joe for a PE lesson?
GirlSparkles Abel omg mine 😂😂
I was literally eating watching this. At least it was a salad I guess haha. no really, gyms have been closed and now I am breaking down with doing some homeworkouts. my pants didnt want to button this morning and I was having a meltdown! AAHH! This guy is highly motivating.
I'm going to try this tonight! Good effort on the Chris moyles challenge!
Wow I did this today! Gotta admit.. the touching the toes was a killer... I couldn't lift my bum up to do it 😂 cannot wait to try another one tommorow lol
Bit of a beast that! Struggle doing mountain climbers don't think I'm doing them correctly feel like a right plonker lol
4 weeks and counting. You have been my workout 5x a week at least!
how's it going?
The last exercise is really painful on my wrists, even when using yoga mat. I had no injury before of whatsoever.
same , I get that pain after that maountain climbers sets
I never sweated during workouts before I found you... Thats a GREAT compliment to you and your workouts! 😂
AMAZING! I’ve been watching all your vids sorry but I don’t comment on all of them.☹️
Loved this! Only issue I found was with the dips, I wasn't really feeling it in my triceps? Definitely moving my arms and not from my hips. Felt more pain in the wrist than a tricep workout, not sure what I was doing wrong..
Fine up until the triceps. My triceps are so weak dude. Sick workout though.
Thanks for the workout, Russell brand. Happy to stumble on your channel
I would have stopped midway through exercises 3 if I wasnt watching you fight through the suffering too
Day 4: made me sweat the most, also I didn't feels my tris as much but I did feel my front shoulders. I think its because my tris are not there haha
thank u! This one is Awesome
My body feels great post-workout and now the introvert inside me hates you, Joe.
I have not had that much fun doing a workout since forever you are so funny 😂
It's like watching an episode of TV show where they make the character look younger by giving them long hair.
Lmao
Thank you Joe for all your wonderful free content! Thanks for keeping me fit whilst stuck at home. Xxx
could only make it to ten minutes.... jesus this is tough
Can't get past 10 mins. My legs physically won't carry my body 😂 I used to be so fit then I had a baby and now I'm struggling. Going to keep coming back to this and see if I can make it further each time
17:41 his inner Arnold came out lol
hahaahhaha man that literally sounds like him
I never liked HIIT before but these videos are great because you're struggling with me.
Love his hair 😍