Fitness
Joe Wicks says this workout can increase your energy levels in just five minutes
Is most modern fitness content missing the mark? Between pristine “what I eat in a day” videos and vlogs showing a “day in the life” of 4am risers, many people are left feeling alienated. But it’s the latter group that could see the greatest impacts from exercise, be that increased energy levels, improved sleep or reduced risk of injury.
“I think a lot of fitness brands and trainers address that one per cent of the market who are super fit; they’re doing Hyrox, they’re doing CrossFit, they’re training for marathons,” personal trainer turned national treasure Joe Wicks tells me, ahead of his talk at EE Learn Live.
“But the truth is so many people don’t have access to that and they don’t feel confident stepping into a gym. The people who are really stressed, time-poor and struggling to do any form of exercise; they are the ones who need support the most,” the Lululemon global ambassador adds. “But I do think [a certain type of fitness content] probably puts people off and makes them think, ‘What’s the point? I’m never going to look like that or be that fit, so I’ll just carry on as I am’.”
A big part of Wicks’ mission is to fix this by making exercise fun and accessible. Because, he says, regularly committing to a few minutes of movement can have a transformative effect on both your mental and physical health.
“I want to make it really manageable and say, ‘Look, you might not have a full hour today, but do you have five, 10 or 15 minutes?’ It makes a difference.”
Wicks has shared a simple five-minute bodyweight workout for beginners that you can find further down the page.
The problem
You know Joe Wicks. Everyone in the UK knows Joe Wicks, thanks in no small part to his PE With Joe initiative during the Covid lockdowns. But having successfully helped millions of youngsters move more, he’s now set his sights on their parents.
“I usually do UK school tours, but I shifted my attention last year because I know so many adults are burned out, stressed out, overworked and have poor mental health,” Wicks says. “They’re not eating well, they’re not sleeping well, and that affects the children.”
“I thought, ‘I can get kids moving, but if the parents aren’t moving then what’s the point?’. I put out a little post, 10,000 companies applied, and we chose 10 to visit. I did that because I want to actually understand what people are going through.”
During his visits, Wicks found that most people fell into two distinct groups: those not exercising, and those finding ways to squeeze small bouts into their day.
“People who are exercising, whether it’s a 10-minute walk to work or a 20-minute YouTube workout when they get home, are healthier and more energised,” he says. “They have lower levels of stress and better mental health.”
There’s clearly an audience for accessible exercise too. The most popular video on Wicks’ YouTube channel is a “HIIT home workout for beginners’ on 8.7 million views – equivalent to filling Wembley Stadium nearly 100 times. This is followed by a “no equipment workout” and a “workout for seniors”.
One possible takeaway from these figures is that people know exercise is good for them, and many want to do more. Wicks’ challenge, as he sees it, is to remove barriers to entry and help people incorporate it into their increasingly busy lives.
Read more: I tried an Arnold Schwarzenegger-approved kettlebell workout, and it strengthened my whole body in just five minutes
The solution
There’s no perfect solution to this; life is rarely that black and white. But Wicks firmly believes those that don’t exercise can benefit immensely from some form of physical activity, however big or small.
“It’s about trying to convince someone to find a little bit of time to exercise, and to let them know that 10 minutes of exercise is enough to release a little bit of stress and clear your mind – it’s so impactful,” he says. “Maybe that 10 minutes will become 15 minutes over time, and then 20 minutes, and suddenly you’re an active person.”
“Habit’s the wrong word, but it’s so important to form that discipline, and develop the knowledge that you’ll feel better afterwards; you will have more energy, and you will feel less stressed. It’s 10 minutes, and just for that little boost, it’s always worth it.”
Wicks tries to illustrate this in the workouts on his BodyCoach TV YouTube channel. Rather than handing his videos off to an editing suite to make everything look perfect, he films them in real-time. When the camera’s rolling, que sera, sera.
“What’s the point of pretending you’re perfect every day? I don’t think many people would vibe with that, because that’s not life for so many people,” he says. “When I hit play, that’s it, I’m recording. I burp, I fart, I pull out my inhaler, I whinge, I moan, I sulk, I say I’m not in the mood; it’s unedited, it’s raw and it’s real. It’s the real side of exercise.”
“There are days when I’m filming and I say, ‘Look, I’m really not in the mood for this one, my kids had me up four times in the night and I’m feeling pretty stressed’. But for people to see me say that, then go through this little transformation… by the end of the workout I’m buzzing.”
“It shows that what I’m saying is actually true: I will feel better and more inspired by the end of the workout. I think exercise is transformative, but so many people are intimidated by it. If you can make it fun and make people laugh along the way then they’re going to come back to it.” he says.
Read more: Flexibility expert recommends four stretches for easing back pain and tight hips after too much sitting
Joe Wicks’ five-minute workout for beginners no equipment needed
Complete the circuit below. Perform each movement for 45 seconds, resting for 15 seconds between exercises.
- Jogging on the spot x45sec work/15sec rest
- Bodyweight squat x45sec work/15sec rest
- Press-up x45sec work/15sec rest
- Alternating reverse lunge x45sec work/15sec rest
- Plank x45sec work/15sec rest
“If you’re a beginner and you just have five minutes, this is what I would do,” Wicks says. “If you’re able to do it once, you might think, ‘Oh, that was good, maybe I can build up to two rounds in 10 minutes, or three rounds in 15 minutes’. Then you have a great little workout.”
If you struggle with the press-up and plank, you can drop your knees to the floor for a more accessible version of each exercise. You can also start by squatting to a chair.
Read more: Walking for 15 minutes after eating has an ‘immediate effect’ and can protect your health long-term, expert says
Benefits of a five or 10-minute workout
“You’re not going to see a rapid fat loss transformation from one five-minute workout,” says Wicks. “But you are going to feel instantly more energised on the days that you exercise, and a bit calmer. You may sleep better as well.”
If you can commit to consistent workouts for a few months, more positive impacts are sure to follow. Where possible, Wicks recommends setting your morning alarm 20 minutes earlier than usual a few times per week, then squeezing in an AM session.
“Do it for a month and you might not see too many changes, but do it consistently for six months and you’re going to have an amazing physical transformation,” he says. However, he adds, looking good is no longer his “main driver” to exercise.
“It was when I was younger and I was very insecure. I didn’t like my body, I was skinny and I wanted to change the way I looked. Now I just want to be a good dad. I want to be energised, I want to be fit and I want to be able to run around with my kids to give them a great experience in life.”
“I also want to be productive, because when I’m consistently eating well and exercising, everything improves in my life and my relationships. I’m happier in my mind, I sleep better and I just achieve more. Exercise, as I keep saying to people I meet, is not this optional thing you do. Being active is essential for our mental health in the world we live in.”
Read more: The belly fat myth and the common fitness mistake that we are all making
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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