joe wicks Over 50: Complete 2025 Guide to Safer HIIT

Are you wondering if Joe Wicks workouts are right for your body after 50? You want energy, mobility, and strength without hurting your knees or back. This updated 2025 guide shows you how to use the Joe Wicks approach—fast, fun, and efficient—safely in midlife and beyond. You’ll get a practical 28‑day plan, low‑impact swaps for every jumpy move, budget‑friendly gear tips, smart food ideas, and ways to save with Medicare/AARP and Costco. Whether you’re starting fresh or returning from a break, this step‑by‑step will help you feel better in weeks, not months.

What is Joe Wicks? Key Overview

Joe Wicks, also known as “The Body Coach,” is a UK fitness coach known for short home workouts and easy, tasty recipes designed to get you moving and eating well. His routines often use bodyweight or light dumbbells and follow simple intervals—think 30 seconds of work followed by 30 seconds of rest—so you can scale intensity to your fitness level. Many sessions are free and accessible online, and his method emphasizes consistency, quick prep meals, and plenty of encouragement.

For adults 50+, the attraction is clear: short workouts that fit busy days, minimal equipment, and flexible options if your joints prefer low impact. A typical Joe Wicks style session might include a gentle warm‑up, 12–20 minutes of intervals, and a short cool‑down. With smart modifications (you’ll find them below), you can protect your knees, back, and wrists while still getting cardio, strength, and balance benefits.

Real‑world results: Ellen (67) from Phoenix started with 12‑minute low‑impact intervals three times a week plus two 20‑minute walks. After four weeks, she could do a steady 20‑minute session without stopping, lowered her resting heart rate by 8 bpm, and reported “less morning stiffness.” Michael (63) from Chicago combined two weekly dumbbell sessions with beginner intervals and simple “Lean‑in‑15” style meals; after eight weeks he was down 12 lb and his home blood pressure readings improved from 138/86 to around 128/80. Individual results vary, but the structure works for many over 50s when done safely and consistently.

Complete Guide to Joe Wicks – Step‑by‑Step

Step 1: Get safe and set your baseline

Your plan starts with safety. A few checks help you personalize intensity and track progress.

• Book your annual wellness visit if you’re in the US. Medicare covers a yearly wellness visit (typically $0 copay) to review risks and get personalized advice. Start at Medicare.gov.
• Home baseline today: resting heart rate (first thing in the morning), blood pressure (seated, twice, 1 minute apart), waist circumference (at navel), and a 30‑second sit‑to‑stand test count. Write the numbers down.
• Target intensity: aim for a Rate of Perceived Exertion (RPE) of 6–7/10 during work intervals. You should be slightly breathless but still able to speak short phrases.
• Warm‑up 5–8 minutes, cool down 3–5 minutes every session.
• Follow the older‑adult activity target: 150–300 minutes of moderate or 75–150 minutes of vigorous activity weekly, plus 2+ strength days. See the guidance at the CDC: cdc.gov.
• Red flags: chest pain, severe shortness of breath, dizziness, or calf pain that doesn’t ease—stop and seek urgent care.

Updated for 2025: If you take beta‑blockers, heart‑rate numbers can read low. Trust RPE and the talk test. If you have osteoporosis, focus on form, avoid deep flexion twists, and prioritize strength with safe ranges.

Step 2: Set up your space and budget‑friendly gear

You can train safely in a 6 ft x 6 ft area with a sturdy chair and wall. A non‑slip mat reduces strain and noise.

• Non‑slip mat: average cost $25–$40.
• Adjustable dumbbells: $80–$150 for a pair. Start with 5–15 lb each depending on your current strength.
• Chair, wall, and a small step or low bench for inclines.
• Optional: a simple heart‑rate monitor and a resistance band set ($15–$30).

Save smart in 2025:

• Used gear can be up to 50% off retail via local marketplaces when you check condition and stability.
• Costco membership helps slash protein and produce costs. Members often report saving $25–$40 a month buying chicken, salmon, eggs, and frozen veg in bulk for meal prep.
• Charging purchases to a Chase Freedom card when a quarterly 5% category includes eligible retailers can offset costs. Activate categories and pay in full monthly to avoid interest.

Affiliate disclosure: This post contains affiliate links. We may earn a commission at no extra cost to you.

• Adjustable dumbbells search on Amazon: Shop adjustable dumbbells.
• Home blood pressure monitor search on Amazon (helpful for safe training): Shop Omron monitors.

Budget example: Sarah (52) from California canceled two boutique classes ($28 each, 8 per month = $224), bought a $35 mat and $99 dumbbells, and switched to home sessions. Net monthly savings: about $180 after the first month. With a Costco haul for meal prep, she trimmed groceries by another $40–$60 monthly. Total savings about $220–$240 per month without losing momentum.

Quick note on big purchases: A home treadmill can run near $1,000. For many over 50s, brisk outdoor walks or hallway “exercise snacks” are a free alternative that pairs perfectly with Joe Wicks strength and intervals.

Step 3: Pick the right Joe Wicks sessions + 28‑day plan

Search for beginner and low‑impact sessions. Look for titles with “low impact,” “beginner,” “no jump,” or “chair options.” Aim for 12–20 minutes to start.

28‑Day Low‑Impact Plan (2025)

• Week 1 (3 workouts + 2 walks): 3 sessions x 12–15 minutes low‑impact intervals; 2 days of 20–30 minute easy walks; 2 full rest days. Example workout: 8 moves, 30s on/30s off, 2 rounds.
• Week 2 (4 workouts + 2 walks): 4 sessions x 15–18 minutes; 2 walks; 1 rest day. Add 1 light dumbbell session.
• Week 3 (4–5 workouts): 3 interval sessions x 18–20 minutes, 1–2 dumbbell strength days, 1 walk, 1 rest day.
• Week 4 (5 workouts max): 3 interval sessions x 20 minutes, 2 strength days, 1 optional gentle walk, 1 rest day.

Sample Intervals (no jumping): March in place, step jacks, incline push‑ups (hands on wall or counter), bodyweight squats to chair, standing cross‑body punches, supported reverse lunges, bird‑dog, and dead bug. 30s work/30s rest. Keep RPE 6–7/10.

Strength Days (2 sets each): chair squats (10–12), incline push‑ups (8–10), dumbbell rows (10/side), standing overhead press (8–10 light), hip hinge or dumbbell RDL (10–12), suitcase carries (20–30 seconds). Rest 45–60 seconds between sets.

Track wins: note steps/day, sit‑to‑stand count, and energy levels. If you finish an interval round with breath but sore joints, you’re on target.

Unexpected 2025 tip: Add 90‑second “exercise snacks” 3 times per day on non‑workout days—sit‑to‑stands, heel raises, and wall push‑ups. That’s 4.5 minutes of extra strength work daily without changing clothes.

Step 4: Low‑impact swaps for common aches

You can keep the spirit of a Joe Wicks session while sparing your joints. Try these swaps:

• High knees → March in place with tall posture and fast arms.
• Burpees → Incline walk‑outs: hands to a counter, step back one leg at a time, step in, stand tall.
• Star jumps → Step jacks: step out to the side and raise arms, then switch.
• Mountain climbers → Elevated slow climbers on a sturdy bench or wall.
• Jump squats → Chair squats with controlled tempo.
• Push‑ups on floor → Wall or counter push‑ups.
• Planks on floor → Elevated plank on a counter; widen your stance.

Knees: Prioritize short ranges and chair squats; avoid deep lunges until pain‑free. Strengthen with slow step‑ups and terminal knee extensions using a band.

Back: Use the hip‑hinge cue (“push hips back like closing a drawer”). Skip toe‑touch sit‑ups; use dead bug, bird‑dog, and side planks with knees down.

Wrists/Shoulders: Keep push‑ups on a wall, fists, or dumbbell handles to neutralize the wrist. For shoulders, stop overhead presses at a pain‑free range and use lighter loads with more control.

Osteoporosis: Favor upright strength and balance. Avoid loaded spinal flexion/twisting. Think squats to chair, split squats, carries, and supported rows.

Balance add‑ons: 30–45 seconds of single‑leg stance holding a counter if needed. This helps keep falls risk lower as you get fitter.

Step 5: Food that fuels recovery (15‑minute meals)

Joe Wicks recipes are famous for quick prep and protein. Older adults benefit from a bit more protein to preserve muscle.

• Daily protein target: around 1.0–1.2 g per kg body weight (for a 75 kg person, ~75–90 g/day). Some active adults go up to ~1.6 g/kg—adjust with your clinician’s input.
• Build plates with the “half veg, quarter protein, quarter smart carbs” pattern for steady energy.
• Hydration: 1.5–2.0 L water daily, more on sweaty days.

One‑day sample (about 1,800–2,000 kcal)

• Breakfast (15 min): Greek yogurt bowl with berries, 2 tbsp walnuts, and a drizzle of honey. ~30 g protein.
• Lunch (15 min): Salmon and quinoa bowl with spinach, cherry tomatoes, olive oil, and lemon. ~35 g protein.
• Dinner (20 min): Chicken stir‑fry with mixed veg and brown rice or cauliflower rice. ~40 g protein.
• Snack: Cottage cheese and pineapple or a protein smoothie. ~20–25 g protein.

Shopping smart in 2025: bulk buys at Costco (chicken thighs, salmon, quinoa, frozen veg) often cut per‑meal cost to ~$3–$5. For ingredient ideas and portion visuals, see MyPlate for Older Adults. UK readers can check NHS healthy eating guidance at nhs.uk, and Canadians can review Canada’s Food Guide at Canada.ca.

Money‑saving extras

• AARP benefits often include discounts on wellness services and prescriptions; some fitness platforms and gyms run promos for members. Check the latest offers in your account.
• Medicare Advantage fitness perks can include a free gym/online membership. To see what your plan covers: Step 1: Visit Medicare.gov → Step 2: Click “Find Plans” → Step 3: Enter your ZIP code → Step 4: Compare plans and open “Extra benefits” → Step 5: Look for Fitness/Gym coverage details.
• IRS rules on fitness costs: Gym memberships usually aren’t deductible, but certain medically necessary programs may be. Review IRS Publication 502 and consult a tax professional.

Perspective: preventing falls and staying strong can help you avoid medical costs later. In the US, knee replacement can cost about $15–30K. Progressive strength, balance, and weight management may help reduce risk factors that lead to costly procedures over time.

Joe Wicks Tips & Checklist

Use this checklist to stay safe and consistent in 2025.

Common mistakes to avoid

• Skipping the warm‑up and cool‑down.
• Doing jumpy moves when joints aren’t ready. Use the swaps above.
• Training hard two days in a row before your tendons adapt.
• Holding your breath during effort sets—exhale on exertion.
• Going too light on protein and too low on fiber.
• Ignoring sleep; aim for 7–9 hours.
• Training through sharp pain instead of modifying.
• Not logging your sets, reps, or RPE—what gets measured improves.
• Relying only on the scale; also track strength and energy.
• Buying expensive gear you won’t use—start simple.

Pro tips that work

• Keep most intervals at RPE 6–7/10; finish feeling challenged but capable.
• Do single‑leg balance while boiling the kettle—daily micro‑balance adds up.
• Plan meals right after shopping; wash and portion veg in 15 minutes.
• Use your Costco membership for bulk frozen veg and lean proteins; prep 8 lunches in 45 minutes to save $25–$40 weekly.
• When a Chase Freedom 5% category aligns with your fitness purchases, activate and pay in full for real savings.
• If your credit score is around 650+, you may qualify for cards with intro offers; check issuer terms.
• If your household income is under $50K, ask your local YMCA about sliding‑scale memberships as a supplement to home workouts.
• Age 62+? Ask your community center about senior rates for pool or class access to complement home training.
• Gradually progress: add 2–3 minutes per session each week, or 1–2 reps per set, not both.
• Schedule recovery: mobility day, easy walk, or gentle yoga each week.

Case studies (in brief)

• Rita (59) from Manchester swapped jump squats for chair squats and did 3x/week intervals plus 2x/week dumbbells. In 6 weeks, her sit‑to‑stand test improved from 10 to 16 reps in 30 seconds.
• Darren (71) in Vancouver started with wall push‑ups and step jacks. After 8 weeks, he moved to counter push‑ups and short loaded carries with 10 lb dumbbells, reporting better grip strength for gardening.
• Nadia (65) in Boston used Medicare Advantage to access a free gym membership for bad‑weather days, keeping home intervals on schedule year‑round.

Frequently Asked Questions

Q1. Is Joe Wicks suitable for over 50?
A1. Yes, when you use low‑impact swaps, start with 12–15 minutes, and progress gradually.

Q2. How many days per week should I do it?
A2. Aim for 3–5 days weekly with at least 2 strength sessions and 1 full rest day.

Q3. What equipment do I need to start?
A3. A mat, a chair, and optional light dumbbells are enough for your first month.

Q4. Can I do intervals if I have arthritis?
A4. Yes—use step‑based moves, shorter ranges, and incline push‑ups; stop if pain spikes.

Q5. Will Medicare or AARP help me save money?
A5. Many Medicare Advantage plans include fitness perks; AARP members often get wellness discounts—check your plan and member portal.

Conclusion: Your 2025 Next Steps

The Joe Wicks approach is a great fit after 50 when you keep it low‑impact, strengthen consistently, and fuel wisely. In 28 days you can build stamina, improve balance, and feel stronger in everyday life. Start with the plan above, log your RPE and wins, and adjust moves to suit your joints. Keep meals simple and protein‑forward, use Costco for budget prep, and check Medicare/AARP for fitness savings. If you want structure, set calendar alerts for workouts and make a weekly shopping list.

Take action today: pick your first 12‑minute low‑impact session, lay out your mat the night before, and prep two quick protein lunches for tomorrow. Then, visit Medicare.gov to review fitness benefits and skim IRS Pub 502 if you have medically necessary expenses. Small steps, done consistently in 2025, add up to big changes. You’ve got this.

Medical disclaimer: This guide is educational and not medical advice. Consult your clinician before starting any new exercise or nutrition plan, especially if you have chronic conditions or take prescription medications.