Ripped trainer reveals how to get a six-pack in 20 minutes

THE fitness star’s stripped back approach to burning fat and building muscle can be done in less than half an hour anywhere, anytime.

Joe Wicks’ get ripped quick mantra has successfully helped more than 50,000 people transform their bodies from flabby to fit – including a host of stars like Ellie Goulding, John Terry and Joey Essex.

Drawing on his experience as a personal trainer Joe, aka The Body Coach, champions a super-speedy style of training that will help you get a six-pack in no time. 

Speaking exclusively to Daily Star Online, Joe gave us the low-down on his favourite high intensity interval training (HIIT) workouts which are the most effective way of burning belly fat fast.

INTENSE: Joe says you should train hard for less time

The 30-year-old doesn’t believe that anyone has time to hit the gym for hours on end.

So instead he reckons you should slash your sessions to just 20 minutes and repeat four or five times a week – meaning you’ll only be sweating for around an hour and a half in total over the seven-day period.

If you can, the social media sensation recommends kick-starting the day with exercise. 

ON THE ROAD: Joe does his HIIT sessions in hotel rooms

Joe explained: “I get my clients training for less time but at higher intensity with HIIT cardio workouts.

“HIIT is awesome for burning body fat because you not only burn calories during the session you also burn calories for hours after.

“My clients aim to do four to five HIIT sessions per week lasting no longer than 25 minutes. This makes it perfect for busy people.

"The harder you train the greater the after burn so push hard in each session.”

It sounds too good to be true, but here’s the science behind the fast-moving exercises.

Joe said: “HIIT involves short bursts of intense exercise, followed by recovery periods of low-intensity activity or rest.

“I like to work in one-minute cycles – such as 20 seconds of hard work, followed by 40 seconds of rest.

“Or you can crank it up by doing 30 seconds of work, followed by 30 seconds of rest, or even 40 seconds of work and 20 seconds rest.”

And when he says push hard during the high intensity period, he means it – so much that you shouldn’t be able to talk.

Try this quick cardio and abs blaster this weekend ������ It alternates between cardio and abs exercises. Do the full circuit back-to-back, then rest for one minute and repeat 3/4 times. You can watch the full workout on my Facebook page ���������� ----------------> 30 seconds high knees 30 seconds up/down plank 30 seconds burpees 30 seconds of crunches 30 seconds mountain climbers 30 seconds reverse crunches Rest for one minute Repeat circuit 3/4 times ������ #FitnessFriday #leanin15 #health #fit #fitfam #fitness #workout #exercise #instagood #instagram #fitnessmotivation #workouts

A video posted by Joe Wicks #Leanin15 (@thebodycoach) on Feb 19, 2016 at 5:13am PST

But the best thing about Joe’s fitness philosophy is you don’t have to shell out for a costly gym membership. His HIIT sessions can be done at home, for free.

Joe said: “The great thing about HIIT is that is can be done anywhere with very little equipment.

"All you need to do is choose an exercise or a combo of exercises that are good for you and work hard for 20 minutes.

“I love gym workouts but I also love an outdoor session or home workout.

"You need to do what fits into your lifestyle, so mix it up and keep things fun and challenging.”

So if you want to get fit without leaving the house, smash a HIIT session that incorporates a mix of exercises that use your own bodyweight like burpees, mountain climbers, high knees, skipping or sprints.

Just make sure you have a space to flex and a timer to monitor your work and rest periods.

If you’d rather pump iron in the gym, you can use cardio machines like a treadmill, cross-trainer, rowing machine or an exercise bike for interval training.