Being in self-isolation doesn’t mean we have to skip Workout Wednesday. Fitness coach Helle Hammonds has put together three intense 30-minute workouts you can do at home.
With the UK in lockdown due to coronavirus for at least three weeks, we’re allowed to leave the house only once a day for exercise. So, regular outdoor jogging isn’t an option anymore. Now, more than ever, we need effective home workouts that really get our heart rates up and make us feel the burn the next day.
If you’re up for a challenge, try the Healthista 30-day home workout series led by Helle Hammonds. These high-intensity workouts are designed to be time-efficient and highly effective. Helle is known for her motivational skills and professional-level sculpting techniques. Try these workouts over the coming days and share your progress on Instagram by tagging @HealthistaTV.
Here’s the first set of workouts:
Start with a short warm-up followed by these exercises with small rests in between:
1. Alternating backward lunges
2. Inch worms
3. Shake it out
Repeat the sequence three times.
Next, do:
1. Body weight squats
2. 30 seconds of body weight push-ups (do on knees to modify)
3. Squat with overhead press
4. Pike push-ups or hold a pike position
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times.
For the third section:
1. Plank with feet apart
2. Shoulder taps, then knee taps
3. Jump in, jump out, push-up
4. Alternating lunges with overhead presses
Repeat three times.
Finally:
1. Plank jacks
2. Alternating arm lifts in plank (use weights if available)
3. Plank to elbow
4. Spidermans (plank knees to elbows)
Repeat three times.
Add this routine:
1. Star jumps or jumping jacks
2. Burpees with chest to the floor
Perform each move for 20 seconds, rest for 20 seconds, and repeat four times for a total of four minutes.
For more advanced leg work try:
Warm up:
1. Shoulder rolls
2. Body weight squats
3. Curtsy lunges
4. Backward lunges
5. Repeat squats and lunges
Next:
1. Sumo squats (lift heels for advanced)
2. Backward lunge and kick (one side)
3. Backward lunge and kick (other side)
4. Shake it out for 10 seconds
Repeat three times.
Then:
1. Narrow to wide jump squats (or just squats)
2. Split lunges (one side, lift heels for advanced)
3. Split lunges (other side, lift heels for advanced)
4. Narrow ski jump
Repeat three times.
Lastly:
1. Backward lunge to knee raise (one side)
2. Backward lunge to knee raise (other side)
3. Body weight squat with pulses
4. Hip thrusts (lift heels for advanced)
Add some cardio:
1. Split lunge squats, alternating sides
2. Jump squats (regular squats for beginners)
3. Burpees (or half burpees for beginners)
And for core strength:
Warm up:
1. Straight leg walkouts
2. Straight leg walkouts with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat
Then:
1. Tabletop hand-to-foot taps
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat three times.
Next:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times.
Finally:
1. Walkout narrow to jump squats (2 reps)
2. Straight leg raises while lying down
3. Wide-leg jump squats
Repeat three times. Finish with:
1. Skaters for 20 seconds
2. High knees for 20 seconds
3. Rest for 20 seconds
Repeat three times.
Doing these effective workouts consistently will help you stay in shape during self-isolation. Keep pushing, and don’t forget to track your progress!
