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Digital Subscriptions > Healthy Food Guide > September 2016 > LET’S HIIT THOSE ARMS


Struggling with the batwings? Body Coach Joe Wicks has fused two exercise forms to target wobbly biceps and triceps – and burn off extra fat. Here, he explains how it works and gives you a routine to do at home

THE NEW FORM OF TRAINING I’m introducing combines two rounds of high intensity cardio with two rounds of weight training – I like to call it Volume Resistance HIIT. The effect of this routine on metabolic rate is insane: it will ramp up, so your body will burn more and more calories post-workout.


IT’S BASED ON A combination of German Volume Training (GVT) and high intensity interval training (HIIT) cardio, which together make a routine that not only allows you to build muscle and strength, but rapidly improves your cardio fitness levels, too. Here, I’m showing you how to target the upper arms, but in my book I’ve also developed workouts to target chest and back, legs and shoulders (find details of the book on p93).

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About Healthy Food Guide

Give your lunchbox a makeover this month with our 35 ideas for healthy eating at work. We shine the spotlight on sugar and give you easy everyday ways to cut down, and explore the lesser-known eating disorder of binge eating. Plus, discover our nutrition guide to non-dairy milks and cook your way through Mary Berry's healthier Sunday lunch. All in September's Healthy Food Guide magazine.