7 of the best Joe Wicks seniors workouts – all under 20 minutes and free to do 

If you’re looking to get started with exercise, Joe Wicks has plenty of workouts to choose from. Here are our favourites.

Joe Wicks, AKA The Body Coach, kept the nation active during lockdown with countless living room workouts and PE with Joe for schoolchildren. His recipes and exercise videos aim to provide an accessible route to health and fitness for everyone, no matter your background, age or ability.  

His popular app is available for those willing to part with £14.99 a month in subscription fees (or £89.99 for an annual subscription) but Wicks recently made a point of stressing that he will always post free workout videos too. 

Taking to Instagram recently, the star posted: “To anyone struggling financially wishing they could afford a gym membership or a personal trainer or even my app… my YouTube channel is there for you. It’s there and it’s all 100% free.”

Joe Wicks doing a lunge in front of a camera illustrating his seniors workoutsCredit: The Body Coach

It’s a timely reminder that exercising doesn’t have to be costly. During a cost-of-living crisis, not everyone can afford a gym membership or access to a personal trainer.  

Wicks’ YouTube platform holds a wealth of exercise videos for all levels of fitness (more than 500, according to his post), including workouts targeted specifically at older people. And best of all, they’re totally free. We’ve rounded up seven to try at home, all under 20 minutes long. 

If you have any pre-existing injuries or medical conditions, talk to your doctor before beginning a new exercise regime.  

Make sure you warm up before each session and keep some water and a towel handy during your workout.  

10-minute chair workout for older people

Equipment needed: chair, two tins (or hand weights) 

Length: 10 minutes 

Recorded in 2020, this workout is a great introduction to basic strength training. Although you will need a chair, about half of the exercises are done standing, so it’s not an entirely seated workout.

The exercises are set as 40 seconds of movement with 20 seconds of rest, and you can go at your own pace. Once you’re comfortable with the moves, try pushing yourself to complete more repetitions of each move in the allotted time.  

10-minute low-impact older people’s workout

Equipment needed: none 

Length: 10 minutes 

This 10-minute, 10-move workout doesn’t need any equipment and can be done in a small space. Each move is done for 40 seconds, followed by a 20-second rest. It’s low-impact, meaning it doesn’t have any leaping about and will be kind to your joints.

You will need a certain amount of knee flexibility to be able to complete all the moves, but if any are too challenging, you can either reduce the range of motion or repeat one of the other moves.  

Absolute beginners HIIT workout

Equipment needed: none 

Length: 20 minutes 

This is one of Wicks’ earliest YouTube workouts, but it still serves as a great introduction to high-intensity interval training, or HIIT. It has 30-second exercise intervals, during which you should push as hard as possible, followed by 30 seconds of rest.  

There are four rounds of five exercises, and Wicks shows you how to progress each exercise to make it harder – should you want to. Although not specifically designed for seniors, this workout is low-impact and a great starting point for exercise 

7-day seniors workout challenge day 1

Equipment needed: none (optional mat or towel to rest your knees on) 

Length: 10 minutes  

This seven-day workout challenge encourages you to exercise for 10 minutes a day, every day for a week. It might sound like quite the task, but if you commit to it, it might just inspire you to keep going. You’ll feel more energised, happier, and you might find you sleep better, too.  

The exercises vary, and you work for 35 seconds followed by 25 seconds of rest. Some exercises involve getting down on the floor. If this is an issue you can either adapt the moves, using a solid surface such as a bench to create an incline, or you can switch it out and repeat one of the other moves instead. This is day one – once you’ve completed it, subsequent days should appear on the right-hand side of the screen but in case they don’t, you can view the whole week of workouts here .  

15-minute beginners cardio workout

Equipment needed: none 

Length: 15 minutes  

Cardio exercise is great for working the heart and lungs (cardiovascular system) and should form an important part of any exercise regime. An added benefit of cardio is it can help aid weight loss (combined with healthy eating, of course), but it can be hard to know how to get started. This workout comprises 15 exercises, working for 35 seconds with 25 seconds of rest in between.  

If you’re new to exercise, or returning after a long break, you might need longer periods of rest at first. If so, either pause the video or skip an exercise and walk on the spot instead. As your fitness increases, you’ll be able to complete more and more.  

Full-body strength workout with dumbbells

Equipment needed: dumbbells, mat 

Length: 20 minutes 

This is one of Joe Wicks’ longer seniors workouts, but because it’s focused on strength training, it’s not as cardio-intensive as others (meaning you won’t get as out of breath). This workout consists of five rounds of five exercises, each done for 10 repetitions at a time. It does involve going down on the floor but if this is an issue, you can either modify the exercises or repeat one of the easier ones.  

There are numerous benefits of strength training, and it’s worth investing in a set of dumbbells for use at home so you can do some form of strength or resistance work two or three times a week. This set is a great option for getting started. 

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15-minute low-impact workout for older people

Equipment needed: none 

Length: 15 minutes  

This workout is specifically designed to work the joints, which will help increase flexibility, mobility and may even help reduce pain. There are seven exercises, each performed for 40 seconds, with a 20second rest. The round is then repeated.  

As you progress, you could add some hand weights to some of these exercises to help build muscle at the same time. This workout does involve getting down on the floor, but it’s worth it as the exercises will really help improve hip mobility and ease joint stiffness. Over time, you’ll find that it becomes easier to do.  

Becky Fuller

Written by Becky Fuller she/her


Becky Fuller is a fully qualified Personal Trainer, specialising in strength and conditioning for over 50s. Becky’s focus is helping people to become stronger both in body and mind, and to move well without pain. Becky also has many years’ experience working as a freelance journalist, writing for a wide variety of publications such as Screen Rant, Geek Feed, and Daily Actor. She also regularly reviews theatre productions for UKTW.

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