Joe Wicks Workout and DIET 

Fitness Influencer
Born: 1985

Joe Wicks was born in England. He studied sports science at college and was working as a teaching assistant when he decided he wanted to be a personal trainer. Wicks has appeared as a guest on a few British tv shows, including Good Morning Britain. He began to develop a following online, and in 2014, Wicks started posting workouts and nutrition advice on Instagram. His first YouTube video earned over 6 million views. British Channel 4 created Joe Wicks: The Body Coach with Wicks acting as the presenter. He has written multiple cookbooks and fitness books and also has a line of kitchenware products. Wicks holds a Guinness World Record for highest number of viewers watching a livestream workout. He was awarded an MBE for his contribution to British fitness and charities during the pandemic. Wicks is a brand ambassador for Lululemon. He married model Rosie Jones in 2019. Wicks has millions of followers on social media. He is 5 feet, 8 inches tall and weighs about 160 lbs.

Known For:

Joe Wicks Diet


Joe Wicks wants everyone to be fit and healthy and he practices what he preaches. He doesn’t go to any extremes, but simply eats whole, natural foods like eggs, veggies, meat, fresh fruit, and coconut milk. He is not opposed to eating carbs, so long as they’re the kind with fiber. He has a big glass of water first thing in the morning, and continues to drink water throughout the day. He supplements with whey protein, multivitamins, and omega-3s.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 40% 40%
  • Medium Protein 40% 40%

Diet Details


Keeping the Fast

Wicks does not eat anything before his AM workout, although he does have a tall glass of water.


Post-Workout Shake

Wicks mixes up a whey protein shake with almond or coconut milk to have after working out. Then he has breakfast.


Clean Eating

Wicks eats clean most of the time, and encourages everyone else to do the same. He suggests swapping out sugary breakfast cereal for things like eggs, veg, and fruit.


Home Cooking

Wicks does not recommend depriving yourself or counting calories. He says that by learning how to cook for yourself, you can enjoy eating and still be healthy.


Lifelong Commitment

Wicks says that ‘diet’ is not something you do to lose a few pounds before going on vacation. It’s something you should think about every day, and, hopefully, make healthy choices whenever you eat.

What to Eat


Healthy, Natural Foods












Whole Grains


Whey Protein



What to Avoid


Refined Sugar


Processed Items


Junk Food


Fast Food


Chemical Ingredients


Artificial Additives


Wicks’ Advice on a Healthy Morning Routine

‘Upon waking: drink a big glass of water.’


Wicks on Cooking

‘Food shopping and meal planning are important habits.’


Wicks’s Diet Advice

In terms of diet, it’s down to healthy, home-cooked food, not a low-calorie diet.’


Wicks’ on The How To Be Healthy

You should try and think about staying fit and lean all year round, not just leaving it to 2 weeks before you go on holiday.’


Wicks on Mistakes

‘You don’t need to starve yourself. Also remember a little treat or slip-up isn’t the end of the world!’

Joe Wicks Workout Routine

Weekly Routine

Get Moving

Wicks is on a mission to get the whole world into better shape. He believes exercise doesn’t need to be time-consuming, or expensive.

#PE With Joe

Wicks won his MBE award in large part due to his inclusive approach to fitness. His #PEwithJoe got picked up by school newsletters, and then the British National Health Service.

Mindset Matters

Wicks says an important component of fitness is seeing a healthy body in your mind’s eye and believing in yourself.

Daily Dose

Wicks works out every morning before breakfast. He does a short but intense high-intensity interval training (HIIT) routine. By exercising first thing, there is never any excuse to miss your workout.

Warm Ups Are Key

Wicks is a proponent of HIIT, and warming up is essential. Wicks recommends a 5 minute warm-up, followed by 20-25 minutes of intense activity.


Wicks’ exercise of choice is high-intensity because it strengthens your heart, burns calories and fat, and makes you feel great.

Strength Training

Besides HIIT, Wicks also advocates strength training. He uses some weights, but says you can also get good results just with bodyweight.

Exercise Style


A Joe Wicks Routine

HIIT, 4-5 times a week

5 min warm up followed by 20-25 min high-intensity training. Keep that heart rate up!

Beginners should do each exercise for 20 seconds, followed by a 40-second rest.

As you get more fit, work your way up to 40 seconds work/20 seconds rest.

Repeat the circuit at least 3x.

  • Mountain climbers
  • Frog jumps
  • High knees
  • Arm sprints
  • Running sprints
  • Tuck jump burpees

Strength training:

  • Squats
  • Lunges
  • Triceps dips (on chair)
  • Press-ups


Wicks on Fitness

‘Having a perfect set of abs will not bring you happiness, but eating healthy food and exercising will.’


Wicks on HIIT

‘It’s my favorite type of workout and it’s the most effective training method for burning fat.’


Wicks’ Advice on a Fitness Routine

‘I recommend regular workouts, so, 4 o 5 short and intense HIIT sessions a week, so 20-25 minutes of effort.’


Wicks’ Advice as to Types of Exercise

‘You can do little sprints, burpees, mountain climbers, anything that’s really going to get your heart rate up.’


Wicks’ Advice on Strength Training

‘If you can, combine [cardio] with strength exercises, like squats, lunges, and press-ups.’


Wicks on Ageing & Exercise

Whatever your age, exercise always makes you feel good. Science shows it helps with depression, arthritis, dementia, Alzheimer’s and improves bone density.’


Wicks on Getting Started

It’s never too late to get active and healthy. Remember, it’s not about how you look, it’s about your health and how you feel.’

Joe Wicks Supplements

Protein Powder

Whey Protein

Wicks makes up a whey protein shake to have after his workout. While he says supplementing isn’t necessary for everyone, it can help you grow and retain more muscle.

See Best Products



Another daily staple for Wicks is a multivitamin. Even though he eats pretty healthy, he still likes to make sure he’s getting all his essentials.

See Best Products

Omega 3 Fish Oil


Wicks takes 3 omega-3s fish oil pills per day to get a regular dose of healthy fats that combat inflammation and support brain and heart health.

See Best Products

Joe Wicks Lifestyle

Get More Sleep

Wicks considers diet and exercise to be essential for health, but he says his top tip for those who are having difficulty getting into a good routine is to get more sleep.

Turn Off the Tube

Wicks says the best way to get more sleep is to turn off the screens and devices and go to bed earlier. He says this simple change had a ‘massive impact’ on how he feels. He goes to bed at 9 pm, and wakes up full of energy.

Multiple Benefits

Wicks says an earlier bedtime also helped tame his junk food cravings. In the morning, his will power is restored and strong, and so he makes himself healthy things to eat.

Digital Detox

Wicks sometimes takes a complete break from all screens, saying it does wonders for his mental health and energy, and it also allows him to connect more with his family.

National Treasure

Wicks donated the proceeds from his school fitness videos to the NHS because he says what gets him excited is helping people.

Ice Therapy

Wicks is a fan of ice baths. He can do up to 20 minutes, but usually does just 3-5 minutes. He says the benefits are more than physical. The sensation is very calming mentally as well.

Super (Private) Fans

Wicks has millions of subscribers to his social media, but one of his most prestigious fans is Adele who prefers to exercise out of the public eye.

Bidding War

During the lockdown, Nike and Adidas went head to head, bidding over which would be superstar Joe Wicks’ brand. Wicks’ compensation is valued at at least 5 million pounds sterling.

Who Knew?

Wicks says he was as surprised as anyone for setting a Guinness World Record when almost a million people tuned in to his live workout video.


Wicks on Sleep

‘The number one priority for anyone out there who’s struggling with their exercise and mental health is to get sleep…From that, you’ll wake up with the energy to exercise, and then from that, you’ll want to put good food in your body. It’s a cycle.’


Wicks on The Importance of Rest For Mental Health

‘They [Rest and mental health] are so linked because when you’re exhausted, your emotions are heightened, you feel more stressed, and everything feels a lot more challenging.’


Wicks on the Challenges of Modern Life

‘It’s harder now than ever to be active and healthy and strong.’


Wicks on Cold Therapy

‘Give it a go. Start with a cold shower for a few seconds…and see how good you feel afterwards.’


Wicks on his 2-day Digital Detox

‘I have a couple of days off and I come back and I’m ready to be that motivator, inspiring and helping people.’


Wicks on his Guinness Record

‘I had no idea that when I went live on my YouTube workout on March 24 that we were actually setting a world record.’


Wicks on His Motivation

‘I don’t come from a very ambitious family. We weren’t entrepreneurial. But for some reason, when I started fitness, I always had this voice in my head telling me to keep going.’

Recommended Products

body coach app
Body Coach app
joe wicks books
Joe Wicks books
impact whey protein
Impact Whey Protein
my vitamins essential omega 3
My Vitamins Essential Omega-3
my vitamins daily multivitamin
My Vitamins Daily Multivitamin
lululemon menswear
Lululemon menswear