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The new form of training I’m introducing combines two rounds of high-intensity cardio with two rounds of weight training. I like to call it Volume Resistance HIIT. The effect of this routine on metabolic rate is insane: it will ramp up, so your body will burn more and more calories post-workout.

Before you start
Always begin with an exercise-specific warm-up. If you’re going to work your legs, do some lunges and slow squats before picking up any weights. This is really important to prevent injuries and ensure you get the most out of your workout, so please don’t skip it!

Ideally, you’ll do four sessions a week, targeting different parts of the body, with three rest days. The rest days are essential for recovery and will enhance your results. I recommend doing no more than two workout days in a row.

The volume resistance HIIT workout

Round 1

Choose running on the spot OR mountain climbers – perform 6 sets of 30 seconds, with a 45-second rest between sets

Running on the spot

joe-wicks-running-on-the-spot

Mountain climbers
joe-wicks-mountain-climbers
– Rest for 2 minutes

GVT: Tricep kick-backs – do 10 sets of 10 reps, with a 45-second rest between sets

body-coach-joe-wicks-kickbacks02

Round 2

HIIT exercise Choose running on the spot with punches OR star jumps – perform 6 sets of 30 seconds, with a 45-second rest between sets

Running on the spot with punches

body coach joe wicks running on spot

Star jumps
body coach joe wicks star jumps

– Rest for 2 minutes

GVT Bicep hammer curls – do 10 sets of 10 reps, with a 45-second rest between sets

body coach joe wicks hammer curls