Grind Through Joe Wicks’ 4-Move, 15-Minute Dumbbell HIIT Workout


Wondering how the busiest man in fitness cultivates his unwavering enthusiasm and stamina? As part of our Feel Good HIIT series, Joe Wicks has shared his go-to dumbbell workout designed to crank up your energy reserves, elevate your mood, and smoke every muscle fibre in your shoulders, core, legs and glutes – all in just 15 minutes.

If you’ve already sweated through Wicks’ bodyweight circuit and kettlebell blast – programmed exclusively for Men’s Health UK – you’ll know what lies ahead. If not, prepare to go all-out against the clock. “You can get a lot out of a 15-minute workout, so put the effort in, lift heavy, and make it challenging,” says Wicks.

To get started, you’ll just need one piece of kit: a pair of dumbbells. Working for 60 seconds on each exercise, you’ll cycle through four moves, repeated across three rounds, with a minute of rest between each round. The AMRAP (as many reps as possible) format will stoke your metabolic fires and send your endorphins into overdrive.

Your first move? The single arm snatch, working each arm for 30 seconds. “The aim is to get this dumbbell from the floor to the ceiling as quickly as you possibly can,” says Wicks. To nail this powerful full-body move, keep the dumbbell as close to your body as possible throughout the entire movement. (continued below)

    Next, you’ll hit the burpee deadlift. Performed correctly, burpees and deadlifts are two of the toughest and most effective exercises going. Bringing them together in one devilish combination will spike your heart rate while developing total-body strength.

    There’s plenty to think about, so start slow and build up speed as you become accustomed to the mechanics of the movement. “You want to really think about kicking into the plank,” advises Wicks. “Engage those abs and don’t let your back dip.”

    From there, you’ll dive headfirst into a dumbbell thruster. “Squat down low, drive those arms up above the head,” guides Wicks. “Keep that back nice and straight. Drive through the heels and think about driving those knees out – don’t let them cave in. It’s a big move, this one.”

    You’ll close the round with 60 seconds of shoulder presses. Your shoulders will be burning at this point, so don’t hesitate to take a break and reset if you feel your form slipping, Wicks says. “The [dumbbells] will be feeling really heavy after those thrusters,” he warns. “Try not to bounce, don’t use your legs – keep them strict.”

    You can read more about how Joe Wicks intends to make the nation happier and healthier in the July/August 2021 issue of Men’s Health. Out now!

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