Joe Wicks reveals how to tone up for your summer holiday (and how to stay motivated)

Joe Wicks has 3.8m followers on Instagram

Summer's here which means slipping into a swimsuit or bikini for the beach, eek! But instead of doing three days of sit-ups before setting off on hols and then abandoning fitness altogether, The Body Coach Joe Wicks has a different approach.

Instagram star Joe told HELLO! us that regular exercise all year round is the way to go for staying in shape. We caught up with Joe to discuss his tips for toning up this summer and how we can stay motivated all year round.

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WATCH: Joe Wicks' top tips for staying healthy

Hi Joe, what are your tips for toning up for summer?

"You can't leave it too late; you have to try and stay fit all year round. I recommend regular workouts, so four or five short and intense Hiit sessions a week, so 20-25 minutes of effort.

"You can do little sprints, burpees, mountain climbers – anything that's really going to get your heart rate up. If you can, combine that with strength exercises like squats, lunges and press-ups."

Photo credit: Instagram / Joe Wicks

"In terms of the diet, it's down to healthy home-cooked food, not a low-calorie diet. You should try and think about staying fit and lean all year round, not just leaving it to two weeks before you go on holiday.

MORE: Joe Wicks shares his Cheeky Chicken Katsu recipe

What are your favourite exercises?

"I'm quite consistent with my training. I train four or five days a week, normally at home. I've got a Peloton spin bike, but I also love doing bodyweight exercises like press-ups, burpees and squats – things that will make me feel all-round fit and strong."

Lean in 15 by Joe, Wicks, £11.69, Amazon


Do you ever have a lazy day with fitness?

"I definitely have those days – especially if I've had a night out and I'm hungover and I want to eat everything in sight. But I just really enjoy exercise.

"For me, the benefits come from the energy it gives me and how I feel. It's more of a mental health thing. I like being fit and strong."

What are your tips for staying motivated?

"For people that struggle with motivation, it's not about your weight and how you look – that's one thing. The real motivation is going to be coming from how you feel, how your mind-set is, so definitely try to tune into that rather than weighing yourself and being obsessed with the weight on the scales."

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How do you stay fit when you're on holiday? You went to Costa Rica last year...

"We didn't have many gyms on the trip because it was quite rural, so it was mainly bodyweight training like sprints on the beach. Or if I was at a hotel with a hill I'd run up the hill then walk down, then run up the hill… just basic stuff that keeps you moving, keeps you going.

"You don't need really fancy equipment and a gym to stay fit. I think people think 'Oh what can I possibly do right now?' but even if you ran on the spot for 30 seconds and did that 10 times, then that's something. It's just about getting moving."

Do you like to exercise on your own or with a friend?

"Because I'm not often on my own, I actually like working out on my own but I also like doing a class. I go to a spin class. I'm quite motivated on my own but some people need that extra motivation, so it's about working out what's right for you."

Lots of people struggle with snacking. Can you recommend some healthy snack ideas?

"I'm not a massive snacker because I have three big meals. If you are going to snack, a piece of fruit or a handful of nuts are always a good option. I just don't tend to rely on those things, because if you do, you end up eating chocolate and crisps.

"Focus on your meals if you can. I think three big meals is better than having a tiny little breakfast, lunch and dinner and then snacking on stuff throughout the day because that all adds up."

Joe spoke to us while working with recipe box company

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