The Body Coach HIIT Sessions for Sailors

I really like these workouts, mostly because Joe Wicks, the instructor, actually gets tired when he's demonstrating them. It makes a pleasant change to see the fitness instructor getting knackered too.

He does have a plan that you can pay to sign up to, but I've never used it and have no idea if it is any good. (I'm not affiliated in any way.) I just use the videos that he has on his YouTube channel and are available for free.

  1. First do the warm up he recommends
  2. Then do one of the workouts
  3. Then do a warm down

You can do the whole thing in half an hour to 45-minutes, and they are all good all-round sessions.

He also has two best-selling books with loads of recipes (and a few workouts) for losing fat and getting in shape. And if you want more he has a website with lots of recipes and advice. He's also on Facebook, Twitter and Instagram.

Of course, if you are starting a new fitness regime you should always check with a medical advisor. And, as these high intensity sessions feel rather more like attempted murder than a fitness routine most of the time, I'd especially recommend it for these.


HIIT warm-up

Some of the workouts have a warm-up included in the video, so you may not need to use this one. I've made a note on the videos that have got it included, but if you prefer this warm-up then I've also included a link that skips the warm-up and takes you straight to the workout.



The Workouts

Choose one of these routines (the ones in *bold* are the workouts I've found most useful for building sailing fitness, but they're all good):

Beginner routines:

Target Specific Areas:

Fat-Burning Workouts

Workouts with Equipment

Other Useful Workouts:


HIIT Home Workout for Beginners

This includes a warm-up - if you've already done the warm-up above then you can get straight into the work-out by clicking here:

A good all-round workout that is good if you're new to HIIT exercising. Remember, if you are making a big change to your lifestyle of exercise levels you really should consult a professional first.

 

 

 


Low Impact Beginner's HIIT Workout

This is the first of the Body Coach videos that I did, and it is a good place to start - challenging without being off-putting.

 

 

 

 

 


Beginner's Workout - Low Intensity, Low Impact

This is another good routine, especially if you haven't done much exercise for a while.

 

 

 

 

 

 


Abs and Core Workout

Sailors need a strong core, not just to be race-fit, but also to stay injury-free. A strong core protects your back and helps you maintain good hiking posture, keeping you fast and healthy.

If you already have back issues, then take care with this routine. Several of the exercises are challenging if you have a weak core and/or your back is prone to arching a lot (which many sailors experience). Build your core and back strength first if you are experiencing pain doing these exercises.

 

 

 

 

 


HIIT Home Workout for Chest and Triceps

This includes a warm-up - if you've already done the warm-up above then the work-out starts here

This is useful for sailors because it builds arm strength for control of the sheet and tiller as well as being good for all other aspects of your fitness.

 

 


25-Minute Legs and Glutes Workout

For most sailors it is the legs that feel the most pain when racing. This workout will strengthen this area - especially the squats.

 

 

 


The 15-Minute HIIT Cardio Workout

You do need a skipping rope for this workout. If you're in the US you can get one very cheaply here, or here if you're in the UK or Ireland. Or you can get one in any good sports shop near you.

This includes a warm-up - if you've already done the warm-up above then you can get straight into the work-out by clicking here

Good stamina is important for sailors, especially if you want to do events where you can be on the water for a long time. Cardio fitness is essential for building stamina, and this is a good quick workout to help strengthen this area.

 

 

 

 


25-Minute Cardio and Legs

Great for strengthening the vital leg muscles, with some good old cardio thrown in.

 

 

 

 

 


Fat-Burning HIIT and Lower Body Workout

Like the Legs and Glutes workout, this is excellent for working a lot of the muscles that hurt when racing in a breeze. In fact, of all these Body Coach workouts, I think this is my favourite for sailing fitness.

 

 

 

 


20-Minute Fat-Burning HIIT & Abs Workout

This is another good all-round workout, but with extra focus on the core. I find it a little easier on the lower back compared to the other core workout in the series, but that could just be me. Give it a go and find out what works for you.

 

 

 


25-Minute Cardio HIIT and Abs Workout

 

 

 

 

 

 

 


The Fat-Burning HIIT Workout

This includes a warm-up - if you've already done the warm-up above then the work-out starts here

These fat-burning workouts are great if you're looking to shed a few pounds. They get the metabolism going and really work the body - so you gain strength and lose unwanted fat.

If you're looking to add weight then these workouts aren't quite so suited to your needs - strength and muscle building workouts would be better.

 

 


16-Minute Low-Impact Fat-Burning HIIT Workout

 

 

 

 

 


Full-Body Fat-Burning Home Workout

 

 

 

 

 


20-Minute Advanced Fat Burning HIIT Workout

This includes a warm-up - if you've already done the warm-up above then you can get straight into the work-out by clicking here

 

 

 

 

 


15-Minute Fat Burning HIIT Workout

 

 

 

 

 

 


15 Exercises, 15 Minutes

 

 

 

 

 

 

 


Fat Burning Quick Workout

This is handy if you're short on time, but you don't want to miss a session.

 

 

 

 

 


15-Minute Full-Body Dumbbell HIIT Workout

This workout obviously requires dumbbells. If you don't have any then there's loads of other workouts you can do. That said, dumbbells are one of the few really useful bits of fitness equipment a sailor can have, so it might be worth thinking about getting some in the future. I recommend getting them delivered, because it's a lot handier than having to get them to your house yourself - a box of dumbbell bits is very heavy.

 

 

 

 

 

 


25-Minute Full-Body Dumbbell HIIT Workout

This workout obviously requires dumbbells. If you don't have any then there's loads of other workouts you can do. That said, dumbbells are one of the few really useful bits of fitness equipment a sailor can have, so it might be worth thinking about getting some in the future. I recommend getting them delivered, because it's a lot handier than having to get them to your house yourself - a box of dumbbell bits is very heavy.

 

 

 

 


Kettlebell HIIT Workout

This workout obviously requires kettlebells. If you don't have any then there's loads of other workouts you can do. I haven't done this workout because I don't have any kettlebells. I like to keep my equipment to a minimum, and there is other equipment that I think is more helpful for sailing fitness.

That said, I know many people that love kettlebells. If you think they are for you then don't hold back on my account. Like dumbbells, I recommend getting them delivered, because it's a lot handier than having to get them to your house yourself - let someone else do all the heavy lifting for you.

 

 

 

 

 

 


25-Minute "Ladder" HIIT Workout

This includes a warm-up - if you've already done the warm-up above then you can get straight into the work-out by clicking here

You'll be pleased to know this isn't a workout that requires a ladder as a piece of equipment.

You'll be less please to know that this workout starts off hard and gets progressively harder.

Enjoy!

 

 


20-Minute Hotel HIIT Workout

If you travel a lot, or don't have a lot of room at home, then this routine is a life-saver. It's also an example of one of the best things about the Body Coach workouts - there are very few excuses to not do them. For most you don't need equipment or much space - just a little motivation.

 

 

 

 

 



The Warm-Down

Finally do a warm down to make sure tomorrow is not too painful:

Here's a quick alternative if you prefer:


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