10th Annual Boxing Day Live HIIT Workout | 2025

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1. 0:00 – 5:00: Protein and 15

Notable quotes from "10th Annual Boxing Day Live HIIT Workout | 2025"

• And just a little shout out to anybody that got my new book this year for Christmas, Protein and 15, or bought it as a gift for someone. Thank you so much. I hope you're…

  about Protein and 15 · at 3:53

Who and what is mentioned in this episode?

People

• Joe Wicks — Person · 3 mentions

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• Protein and 15 — Book · 1 mention · first at 3:57

Companies & orgs

• The Body Coach — Company · 2 mentions

Full transcript with timestamps

0:40 All right, here we go. Good morning everybody. Merry Christmas and welcome to my 10th annual Boxing Day Hit workout. I can't believe I started this when I was 30. I'm 40 now. So, this has been 10 years an annual Boxing Day here. I always do it. I love getting myself moving after a big day and also getting you energized, ready for Boxing Day. Another great day with the family. So, thank you for joining me. I'm going to take you through a 5minute warmup and a 25minut body weight only hit workout. There's 25 moves, 25 minutes. So, we'll get ourselves warmed up, then we'll go through the exercises. The timer is set for 40 seconds of work and 20 seconds rest. So, quite a short but intense workout. If that feels too difficult, you could do 30 seconds of work and have 30 seconds rest. Yeah, but you will hear a timer every 40 and 20 seconds. So, we're going to get warmed up before we start. First up, few little rotations

1:53 left to right. We're going to do five minutes on the warm up because I know a lot of us been sitting around, maybe we've done exercise for a few days and I don't want us to jump into anything, you know, and pull a muscle. So, five minutes on the warm up. 25 minutes on the workout. Good. Nice rotations. We're now having the same thing bit wider. We're going to touch our toes if we can. So, left to right, touching those toes. And I hope you had a wonderful Christmas. Lots of lovely food. I did some chicken, beef, ham.

2:23 Loved it. Smashed it. Actually, I did pretty good. I don't know how I managed it, but I got it all out on time. Okay, last few seconds. Three, two, one. Good. Standing up. Let's open up the shoulders. Nice big circles. Draw those back. Yeah, I did homemade Yorkshire puddings. Made a bit of chicken gravy as well because I did it on the bar. Did a rotisserie. So, I rotissered the chicken. They were lovely. Good. Nice big circle those arms. And let's change direction. So again, same thing going forwards. So I'm hoping you're all up together, getting off the sofa. You can do it in your pants, do in your pajamas, do it barefoot if you want. But come and join me in this workout. You're going to feel fantastic at the end of this.

3:05 We're 25 minutes away from feeling really energized and happy for the day. Last few seconds. Three, two, one. Next one. Draw your knee up and out. That's draw a little circle your hip. Open up those hips a bit. A bit stiff and sore. That's it. So, yeah. What do I get for Christmas? Got some marmalade. Got some gin. And my mom got me a nice bit of after shave, which is lovely. Good. So, draw a nice big circle with the hips. Give me three more. Three, two, and one. Good. Next, we're going to stretch up and over. So, reach that arm up and over. Touch hand on the hip and then lean. Feel a stretch through the side of the body.

3:48 Good. Give me a few of those on each side. Excellent. [clears throat] And just a little shout out to anybody that got my new book this year for Christmas, Protein and 15, or bought it as a gift for someone. Thank you so much. I hope you're enjoying it. Hope you like the new recipes. Hope it's going to get you eating well this year. Three more. Two. And one. [clears throat] Good. Lovely. Next one, we're going to just sit into a nice deep squat. Okay. Just sit down as low as you can. And from that position there, you can just rock left to right onto your heels. So you can come onto the balls of your feet. Sorry. Just sitting nice and low. Again, it's a little hip opener. You can always put your hands on the floor as well, but just put your elbows into the knees if you want. You can push out a little bit with the hands just to feel those hips open for our squats and lunges.

4:35 Good. A few more seconds down here. Three, two, one. Next we're going to do left foot on the floor, right knee on the ground. Nice low lunge here. So stretch forwards. Feel a stretch through your hip flexor. If you want, you can bring your arms up as well. Arms up nice and straight. So get a nice big stretch through there and through your lats. Good. Hold for five, four, three, two, and one. Good. Switching sides now. Left knee on the ground, right foot forwards. Stretch those arms up. Lovely. Nice big stretch. I'm going to read these signs I've got written on the wall that these kids are wrote open for me just to remind you while we exercise.

5:17 Do something that your future self will thank you for. That's what we're doing now in 25 minutes. Do what you love and don't give up. Create yourself a life where you look forward to waking up. And this is my favorite over here. You never regret a workout. So, up on our feet. Next one. I'm going to stretch across the body. Little twist. So, stretch and reach. And the final one there by a girl called Darcy Woodward. which says exercise is power. I really believe that movement is medicine. Exercise is power. Good. Stretch and reach. We've got one more minute on the clock before we start our first exercise. Stretch up. Good. Reach.

5:54 Okay. Next we're going to try and do just come give me five nice controlled squats. So down. Good for one. Keep feet flat on the ground. Sit nice and low. Good. Two. Three. Last couple. Four. Four and five. Good. Last time. Just stretching those arms forwards. Interlace the fingers. Stretch. Stretch. Stretch. And then bring the arms back. Same thing. If you haven't got such tight shoulders, if you can use the fingers and stretch up through the chest. Good. And again. Stretching forwards, through the back. And then round behind. Oh, look how tight my shoulder. I could barely get my arms up. Okay. Right. Few more shoulder rolls. Couple backwards, couple forwards. Loosen those arms up.

6:39 Right, so the body is ready for the workout. We have got 40 seconds on the clock. First one's going to be either a march on the spot or a jog. In three, two, one. Let's go. 40 seconds of jogging or slow marching on the spot. Let's go everybody. Come on. Give me all your energy. It's a 25m minute workout. Good. So, pump those arms, knees up as high as you can. And as you work through the exercise, can you start to pick up the speed? Come on, let's go. 20 seconds left. Lift the arms, pump the knees, little bit faster now. Okay, we're going to step it up. Come and push. 10 seconds on the clock. Then we have a 20 second recovery period in five, four, three, two, and one. Brilliant. Relax. Recover.

7:32 Next exercise, 40 seconds of squats. So, feet flat on the ground. Sit down low. Stand up tall. Drive through the heels. Give me 40 seconds of controlled squats. You can go narrow, you can go wide. Just keep the heels on the floor. Here we go. Good. Sit down low. So, 40 seconds on the squats. Brilliant start to the day. Nice big roast dinner. Well, not roast, but actually I'll put it on the roast. We're going to the pub with Rosie's mom and dad. So, it'll be a Christmas Christmy menu, but I do love a burger and chips. Could I could have a burger and chips. All right, keep going. 20 seconds to go. Getting a little bit lower into the squat, but control that movement. Drive through the heels of the feet. Good. Back nice and straight.

8:19 Straight ahead. Final 10 seconds. You're doing great everybody. Keep it going. Give me a few more in five, four, three, two, and one. Brilliant stuff. Right, that's two moves complete. It's 25 different exercises. So, next up, you can do this nice little variation on the star jump or you just step the feet out of that if you want to go for the full speed star jump. Yeah, jumping jack star jumps. Let's go. Come in. 40 seconds. Hands above the head. Get those feet narrow and then take them wide. Brilliant. Come on. More energy today.

9:00 big push through this workout and it'll hopefully remind you of how much better you feel at the end of it. You're never really in the mood at the start, but you always feel better afterwards. Okay, let's go. 20 seconds. Arms above the head. Give me all your energy. Big push. Now, if you can't do the full 30 40 seconds, just stop at 30. 10 to go. Come on. Arms above the head. Five more seconds. Four. Three, two, one, relax. Brilliant exercise there. Number four is reverse lunges. So, we're going to start on the front of the mat and we step back. So, we step back, drop the knee. If you can't go right down, just take a shallow bend in that front leg. Just a soft bend. Yeah. And we got to drop right down. Okay. Here we go. So, stepping back. Feet together. Alternate the lunge. So, we're not stepping forwards, we're stepping backwards. Reverse lunge.

9:59 Good. Keep that shoulders back. Chest up. Sit back into the lunge. Brilliant work. Come on. Keep it going. Nice straight back. Big push. You got 18 seconds on the clock. Keep these legs working. Really try and balance. If you're losing control, just take a smaller step. Drop down if you can. 5 seconds to go. Four. Three. Three, two, one. Last one. And rest. Right. Shake those legs off. Brilliant. Number five. We're going to go into our hands and shoulders for now for our first exercise with a walk out. So, feet at the end of the mat, hands on the ground. Walk out into a high plank like this. When you get there, walk the hands back, stand up, and repeat. So, let's go. Walk out. Gently walking out into the hands until you get to that plank. Stop there for a second.

10:57 Walk back. Stand up. Repeat. So, walk out. Walk back. Stand up tall. Good. Keep it going. Slow, controlled walk outs. Working the wrists and shoulders here a little bit. Reach up high above the sky. Reach up. Good. We don't want to dip that back like this. And we don't want to be arched up here. So, really get into that plank. Get your core involved. Give me one more rep. 5 seconds to complete. One more. Here we go. And relax. Lovely. Okay, next up, we're going to step up the cardio a little bit now. Want to get the heart rate up. So, we're going to run on the spot. And as we run, also going to throw in some fast punches. Okay, so 40 seconds of running and boxing. We're going in three, two, one. Let's go.

11:53 So, punch those arms out. Knees up high. Really try and raise the heart rate now. Come on. Let's push it. Let's get a bit of sweat on. Let's go. 30 seconds. Reach those arms out. Come on. Let's make this workout meaningful. Yeah. Make it count. So, we're done for the day. This is it. 30 minutes is all you need. Okay. 15 seconds. Keep pushing. Right. Speed up now. 10 5 4 3 2 1 stretch. Got a stitch. Right. Breathe. Next exercise, we're going to do some power knees. So, we're doing 20 seconds on each side. So, it's going to be right knee, 20 seconds with the right, and then 20 seconds with the left. So, left foot's planted, right knee comes up.

12:52 Let's go. So, right knee comes into the hands. One, two. One, two. Good. The foot hits the floor. Drive back up to the knee. Good. Stretch out a little bit the body. Bring it in. We're switching sides in 5 seconds. Come on. Four, three, two, one, switch. Okay, left knee comes up. Come on, stay with me. Stay with me. Can you do it for 40 seconds? You got 15 left. We're going down the mat for the next exercise. down into a high plank position. Tap tap. Let's go. Five, four, three, two one. Okay relax. One thing you'll know about hip training is it really does release the endorphins at the end of it. Not maybe so much right this second. Next up, we've got mountain climbers. If you can't do mountain climbers, give me a jog on the spot. Okay, mountain climbers. Hands on the ground, knees to chest. Let's go. 40 seconds. So, if you're not into your mountain climbers, just run on the spot, but run fast. So, what we're trying to

13:59 do here is keep our back not up in this arch position, not dipped like this. Your plank is the high position there. And then knees to chest. You're driving through your core muscles here. Okay. If you're struggling, which I am, shake your arms off for two seconds. Reset. Hands back under the shoulders. Push again. 15 seconds. Come on. We are back on my feet after this. In 10 seconds, come and drive. One, two, one, two. Knees to chest. Push. Climb up. Three, two one. Okay, slowly on our feet. Back onto our feet. Next up, number nine. We're moving through this workout quickly. Now, we've [clears throat] got two options.

14:44 Narrow squat, wide squat. Okay, narrow squat, wide squat. Or you can jump into that. So you go out, in, out, in. So it's narrow to wide, narrow to wide. If that's too hard, just squat narrow, step out, squat wide, squat narrow, squat wide. Okay, if you want to jump, obviously a bit more dynamic. So you go wide, out, sit in. That's harder obviously because you're jumping out, more explosive. So, we go narrow feet, wide, narrow squat to wide. Keep it going. 10 seconds is burning. Keep pushing. 5 seconds on the clock. Four, three, two, one. Hour.

15:33 Oh, that's what I got from Rosie. A new mug or the straw. Okay, relax. Okay, number 10. We're going to run on the spot and climb the rope. Okay, climb the rope for 40 seconds. Okay, so I haven't done a hip workout for a while. Stretch up. Knees high. Arms stretch up and pull that rope towards your tummy. Come on. Remember, 40 seconds is too much. Do 30, 30 off [sighs] stitch. 20 seconds left. Keep it going everybody. Reach up high. Okay, can we go a bit quicker than the last 10? Ready? Final 10. Stretch. Come on. Get that sweat on. 5 seconds.

16:27 Four. Three. Two. Ow. Yeah, this is tough. 40 20 is tough. So, if you need to step it back, you can scale it back. Do 30 seconds rest and 30 seconds recover as well. Okay, next up. Slow mo burpees. Hands on the ground. Step back into the plank. Step forwards. Stand up. If you want to go faster, you jump the feet out. Jump the feet forwards and up. Off we go. So, step back for a slow one. Step forwards. Stand up. If you want it faster, you go out and up, out and up. Out and up. Good. Keep it going. You got 20 seconds on the clock. So, slowmo burpees, which is a slow version, or fast half burpees where you jump out.

17:20 Okay, you got another 10 seconds on the clock. Stay strong. Push through it. Come on, work hard. We set the alarm. We're here. You're committed to this. Come on, we're committed. Okay, relax. Ow. Okay, not easy. Next I want to do, I want to see a really fast lateral sprint. What I mean by that is you sprint, but we go to the side. Okay, so lateral high knees. Let's go. High knees to the right. Go as far as you can. High knees to the left. as far as you can. Drive the knees up. Pump the arms. Let's work. Come on. Come on.

18:06 And again. It's not supposed to be easy. Get uncomfortable. Push yourself. Work the system. Your muscles, your lungs, your heart. They're working hard for a short amount of time. It gets you fit. Crazy fit in such a short time. Come on. 10 seconds. Push. You don't need an hour of the day to work out. 25 minutes now like this with this energy, this intensity is more than enough. Ah, okay. Next up, we're slowing things down now with a high plank hold. Okay, so this is going to be a hand plank. Hands on the ground like this static hold. Let's go. So, we're trying to keep our back straight. We're not putting our hands in front of us like this. Stack them under the shoulders.

19:00 Squeeze your abs. Feel those muscles working. So, your shoulders are working. Your chest, your triceps are engaged. Your core is engaged. Your quads. Tense it all. Tense every single part of your body up. [sighs] Don't be dipping like this. Lock out. [sighs] 15 seconds to go. We're back on our feet after this one. Hold it. Come on. Getting tough now. Nice. Arms are shaking. Brace your core. Belly button up towards your spine. Strengthen these muscles. Engage the muscles you're working in. Three, two, one. Brilliant.

19:34 Good work. Up on our feet. That's 13 moves complete. Okay, 13 of 25. Next up, we got a curtsy lunge. That means you step back behind yourself and you do a little curtsy. So, you sort of lunge, reverse lunge, but going back across the body. So, you take the leg to the left and then out to the right. Off we go. So, you're trying to drop that back knee towards the floor like you're doing a curtsy. So, control it. Nice one for the glutes. Doing great. We're getting the sweat on now, right? This is it. We're working. So, we've worked up our body.

20:06 We've increased the heart rate. Our cardiovascular system is working. Our heart is pumping and our energy. We're going to boost our energy and most energy. But the most important part of all, right, is the brain. What's happening in the brain? If you're feeling stressed or down or angry about something, the exercise and these workouts release positive chemicals that just make you feel a bit more positive. You're going to feel calmer. You're going to feel less stressed at the end of this workout. Relax. That's the mental health benefits of exercise.

20:36 Right? Always think about that. Forget about the inches and the fat loss, the external thing going down up here. Okay? That's what's going to keep you moving this year. Okay. Next up. Okay. So little combination. Jab, cross, hook, uppercut, back, front knee, back knee. So it's like this. Jab, cross, hook, uppercut, front knee, back knee. Off you go. Jab, cross, hook, uppercut, front knee, back knee. Jab, cross, hook, uppercut, front knee, back knee. Repeat. Jab, cross, [panting] hook, uppercut, front knee, back knee. Jab, cross, hook, uppercut, front knee. Good. Stretch it out.

21:14 Upper knee knee. Jab, cross, hook, uppercut, front knee, and then strike forward. Jab, cross, hook, uppercut, left right. Keep it going. Jab, cross, hook, knee, knee. Last one. Jab, cross, hook, uppercut, back knee. Let's do back front knee, then back knee. So, you sort of lean back to the front knee and then you drive forward the back knee. Brilliant. Okay, next one. You're going to love this one. [snorts] sarcastically going to love this one. We're going to do 40 second squat hold. Okay, which means you can go nice and narrow, you can go wide, you can turn your feet out, just get down, stay down, and hold it. Let's go.

21:56 So, 40 seconds in the squat position. Obviously, you don't want to be up here too high. You don't be resting down here. That's a rest. Let's get that midpoint where you're engaging the quads [sighs and gasps] and hold it. It's burning, right? Can you drop down even lower? Yes, you can. Come on. There. Hold that. Hold that. We got 15 seconds. We're shaking. We're baking. All right. Hold it. 10 seconds. Hold the arms out. Down an inch lower. Strength. Come on. Bring that strength to the quads. I know they're shaking.

22:30 Hold it. Drive the knees out. Don't let them come in. Drive the knees out. Hold it. Lovely stuff. Look, you don't need heavy weights to have a proper full body workout. We're proving that right a second. Okay, we did it in lockdown. We're doing it now. You can make your bedroom, your kitchen, your living room, your garden, your workout space. You can make it happen. Next up, we've got low sprint. Okay, so lean forward slightly and go nice and fast. Let's go. Work the navl up. Fast feet. Fast feet. So, you're not straight this. Lean forward. Fast feet.

23:04 Come on. Come on. Let's go. Ah, keep it going. Fast feet, low sprint, fast you can push it. [sighs] Ah, that burns. Okay, 15 seconds. Come on, we're going down the mat for our next exercise. Faster. Look. Ah. 5 4 3 2 That was not easy. to lose off that squat hold was it. Next up, we're going down on our knees. Four box push-ups. Hands underneath the shoulders. We drop down. Chest the floor if we can. Push up. Okay, if you can do full push-ups, go for it. 40 seconds of box push-ups. So, you bend those elbows, press up. You can't go right down. Let's do a little bend. Okay, a little bend.

24:03 Press. As you build your strength, you'll eventually get lower be chest to floor. Okay? You don't have to do full push-ups. It's better to do it from your knees and get a deep one than up here doing shallow ones. Yeah. Get down. Knees on the ground. Slowly lower yourself. Push up. Slowly lower yourself. Push up. Keep it going. 10 more seconds on the clock. How many can you do? We're staying on the ground. Big push. We're standing on the ground in three, two, one. Okay. 18 moves complete. Lovely stuff. We've got our first sort of abs exercise now. We're laying flat on the mat. Ah, if you can't do the mat exercises, just give me a little jog on this part. Little star jump or set of squats. You know, if you can't get up and down, just do something. Do it smooth. We're doing bice crunches like this. Off we go. So, ble crunches nice and slow for 40 seconds. If you're not a fan of these moves, moving on the ground, just choose

25:03 anything that gets your heart rate going. Okay? Keep anything going. Just keep moving. Almost there. If this is too difficult to keep one foot on the ground and you can go left knee, right knee. You can switch. Left [clears throat] knee, right knee. Keep it going. Squeeze those abs. Bringing that elbow. Come up to meet the knee. Come up to meet the knee. Give me three more reps. Here we go. Two. Last one. And relax. Okay, number 20. We're staying on the ground. Actually, this one is a glute bridge. So, staying on the ground.

25:40 Again, if you're not into the floor exercises and you can't get up and down, please choose an exercise that just gets you out of breath, whatever it may be. Could be a climb on the rope, star jumps, squats, running, punching. We're doing a glute bridge. So, single leg. Let's go. So, left foot on the floor. Drive your foot into the ground. Trying to lift yourself up. We do 20 seconds on this left side, 20 on the right side. You're going to feel your glutes work here. It's a glute bridge. So, squeeze that bottom. Drive your hips away from the ground. Good. Squeeze up. Okay, we're going to switch in three, two, one. Switch inside. Right foot on the ground. Now, drive up. Squeeze. Get your hips off the floor. Activate that right glute.

26:25 Good. Keep lifting. Come and drive up your right hand through your glutes. Working here. Push your hips away from the floor and relax. Back onto our feet. Oh, good exercise. Right, that's 20 moves complete. Five to go. Next exercise. Right, we're going to do a squat variation. So, it's a squat down like this. We squat down and then we go knee, squat, knee. Yeah. Comes across the body. Let's go. So squat knee comes to the elbow. Squat knee comes across the body to the elbow. So down low and then bring the knee up and across the body. Good.

27:04 Again, it's engaging your core, challenging your balance a little bit. Drive the knee across the body. Good. Keep it going. Keep working. Okay, we got 20 seconds to go. Sit down low. Our last four moves, we're going to pick up the energy. We're going to have a high energy finisher. Yeah. High energy, high heart rate finisher. 10 seconds to go. Keep working everybody. Big push in four. You're doing great. Three, two, one, relax. Okay, recover. Next exercise, we're going to do the truffle shuffle. That's basically when you go across the room. So lateral, you can use the mat.

27:44 Just shuffle along. Touch the floor. Shuffle, shuffle, shuffle. So stay nice and low. Use your legs a little bit. Touch the floor. left to right as fast as you can. Okay, let's go. Shuffle. Touch the floor. Shuffle. Touch the floor. Good. Shuffle. Shuffle. Shuffle. Touch the floor. Keep it going. Let's go. Touch the floor quick as you can. Come on. Come on. Left. Use that space. Use the legs to pen the legs. Get down low. 20 seconds. Keep moving. Stay low. Touch the floor. Sweet. Legs are burning. Final 10. Three, two, one. Ow.

28:37 That was hard. Last three moves. Are you ready? Ah, next one. We're going in the ground position. From here, we jump our feet in like this. In, out. Off we go. In, out, in, out. If that's too hard, step in, step out. Step in, step out. You can jump it, jump in, out, in, out. It's too difficult to step them in. Let's go. Same thing. Step in, step out. Step in, step out. In. [sighs] In. Have a rest if you need to. [snorts] 15 seconds to go on the clock. Come. Only two more moves after this. Jump in. Let's go. In. Out. In. Out. In.

29:32 All right. Done in that one. Hard finisher. Very, very hard finisher. Okay. Next up, we're going to run on the spot. Okay. 1 2 3 5 6 7 8 9 10. Drop down for two power squats. 10 hand knees, two power squats. One 2 3 6 7 9 10. 1 2. 1 2 5 6 7 9 10. Drop. One drop. Two. And again. 1 2 5 6 9 10. Drop. One. Come on. And again. 1 2 5 6 9 10. Drop. Drop. Last 15. 2. This is hard. H hard finish. I worked really hard today. 10 seconds. Two. Three. Two. Seven. One. Two. Ah. Hard. Hard finish up. Okay. Next exercise, the big one. What we're going to try and do if you can, it's a burpee. If you hate the burpees, give me a nice fast sprint. Okay, so sprint on the spot or burpees. Let's go. We're going to chest the ball if we can jump up. So, sprint to sprint burpees burpee. Let's go down to the chest. Push up. Hand over the head. Down to the chest. Push up. If you're sprinting, you're proper sprinting. Come on. THIS IS IT. LAST

31:14 PUSH. 20 SECONDS. THE FINISHER. WORK. COME ON. MORE ENERGY. MORE EFFORT. BURPEES. KEEP GOING. SPRINTERS. Keep sprinting. We resting. 10. 9. 8. SEVEN. FASTER. COME ON. SIX. PUSH. FIVE. FOUR. THREE. TWO. And one. Ah. Wow, that was a tough finisher. My heart rate is 178. We worked hard today. Thank you everybody. Have a great new year. Hope you enjoyed that workout. If you do, remember, keep showing up, keep moving. If you need support, you can visit my websitethebodycoach.com and get 20 off the app. If you love my workouts, you'll love it. the workouts, the meal plans, the programming, the structure and accountability. It will transform your life this year. So, visit the bodycoach.com. We're going to check that out. Get 20 off the uh offers on now. And it's an amazing thing to get going. It really give you the structure you need to, you know, follow a plan that works. So, whatever you do this

32:19 year, stay active, keep moving, and remind yourself you never regret a workout. Exercise is power and do something that your future self will thank you for. Thank you everyone. Have a lovely day. Have a wonderful new year and I'll see you soon hopefully. If not, see you next boxing day. Love you. Bye.

Questions about this episode

What is discussed in "10th Annual Boxing Day Live HIIT Workout | 2025"?

In order: 0:00 Protein and 15.

What is mentioned in this The Body Coach TV by Joe Wicks episode?

3 people, works and ideas are mentioned, including Joe Wicks, The Body Coach, Protein and 15. Each one on this page links to its own page with every episode that mentions it.

How long is "10th Annual Boxing Day Live HIIT Workout | 2025"?

The episode runs 33 min; the transcript is about 4,970 words in 40 timestamped sections.

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