Joe Wicks, 39, skips the gym for mobility: can 6-minute routines and 9k casual steps replace HIIT?

The Body Coach has been leaning into short mobility flows and long, easy walks — a softer rhythm that still promises energy. So here’s the prickly question: can six-minute routines and a steady 9,000 steps a day really stand in for all-out HIIT?

It starts with a small, ordinary moment: a grey London morning, a kettle chattering, trainers by the door. My phone buzzes with a clip of Joe easing through a six‑minute mobility sequence, hips rolling, spine waking, no sweat angel in sight. I prop the phone by a plant, copy quietly, and then walk the school run — nothing heroic, just an extra loop around the block. It felt like swapping a badge of honour for a breath of air. The day moves differently. Was the sweat ever the point?

The shift from grind to glide

There’s a mood change in British fitness: less grind, more glide. Joe Wicks — the man who made home HIIT a national pastime — now talks openly about mobility, recovery, and the relief of moving without punishment. At 39, his message lands: longevity over red‑lined heroics. **The new flex is feeling good tomorrow.**

The numbers aren’t anti‑step, either. Research shows that more daily steps generally brings more health benefit, with a gentle plateau somewhere close to the five‑figure mark for many adults. In plain English: hitting around 8,000–10,000 steps seems to correlate with better long‑term outcomes, and 9k is a roomy, realistic middle lane. Add a small mobility ritual and you start to notice the simple wins — fewer creaks at your desk, an easier bend to tie your laces.

So can that cocktail replace HIIT? For heart health, the NHS still points to weekly moderate activity (your brisk walk) or shorter bouts of vigorous work (your sprints or fast circuits). A 9k step habit can tick much of the moderate box, especially if your pace is lively. Six‑minute mobility won’t raise your heart rate like intervals, yet it prepares your body to do everything else better. We’ve all had that moment when the lift looks tempting because your hips feel sticky. This is about removing friction.

Make the 6‑minute switch (without overthinking it)

Set a timer for six minutes. Pick six moves, 45 seconds on each, slow and calm: neck rolls, thoracic rotations, hip CARs, deep squat sit, ankle rocks, and a world’s greatest stretch. Breathe through your nose and move like you’re oiling hinges, not chasing reps. Finish standing taller than you started. That’s it — close the loop, put the kettle on, get on with your day.

Pair it with a walk that fits actual life. School run? Loop the block once more. Commute? Get off a stop early and stride like you mean it. Let’s be honest: nobody really does that every day. So aim for most days, and forgive the rest. **Tiny wins beat perfect plans.**

The biggest mistakes are speed and ego: moving too fast, holding your breath, and shoving joints into end‑ranges you haven’t earned. Keep it friendly, keep it repeatable.

“Motion is nutrition for your joints; little and often wins.”

• Anchor mobility to a daily cue: kettle boil, shower steam, or after you brush your teeth.
• Think averages: 9k as a weekly mean, not a daily law. Life has seasons.
• Turn steps into social: call a mate, walk the garden loop, take a meeting on foot.
• Mix terrains: pavements, parks, stairs — variety feeds your ankles and brain.
• When energy’s low, go slower, not shorter. The ritual matters more than the tempo.

Can steps and mobility really replace HIIT?

Short answer: for many everyday goals — stable weight, calmer mood, fewer aches, better sleep — yes, a 9k step habit plus six minutes of mobility comes surprisingly close. Your heart gets frequent, gentle work. Your joints keep their glide. Your stress has somewhere to go. For peak fitness — VO₂ max gains, sprint power, that “lungs on fire” resilience — add intensity once or twice a week like seasoning. **HIIT becomes the hot sauce, not the base.** The beautiful bit is that walking and mobility make intensity safer and more productive when you do sprinkle it in. If Joe’s pivot signals anything, it’s permission to train for the life you actually lead. The routine you can repeat beats the plan you abandon.

FAQ :

• Are 9,000 steps enough for health?For most adults, 8k–10k steps correlate with solid health markers, with benefits rising up to around that range. If those steps are brisk, you’re covering much of your weekly moderate activity.
• Do six-minute mobility routines build strength?They build control and range, not heavy-force strength. Think of mobility as making your strength and cardio safer and more effective — a groundwork that prevents niggles.
• What if I sit all day at work?Break up sitting with movement snacks: 2–3 mini walks of 5–10 minutes, plus your six-minute mobility. Even short bouts help circulation and focus.
• How much HIIT do I actually need?If you enjoy it, 1–2 brief sessions a week can lift fitness without sapping your recovery. Keep them punchy, leave two clear days between hard efforts.
• Is walking really “cardio”?Yes when you walk briskly. Use the talk test: you can speak in short sentences, but singing feels hard. That’s moderate intensity — it counts.