Even though we’re all self-isolating, it’s still workout Wednesday. Health and fitness coach Helle Hammonds has put together three intense workouts you can do in just 30 minutes.
With the UK in lockdown for the next three weeks due to the coronavirus, we’re only allowed outside once a day for exercise, or we risk a fine. So, those frequent jogs around the block are out. Now more than ever, we need effective home workouts to get our heart rates up and leave us feeling sore—but in a good way—the next day.
Looking for a challenge? We’ve got a 30-day workout plan, starting now. Healthista has teamed up with fitness coach Helle Hammonds to bring you efficient, high-intensity home workouts that deliver real results. Helle is known for her motivational skills and body-sculpting techniques.
Try these three home workouts over the next few days and tag us @HealthistaTV on Instagram to show us your “sweat thirty” workouts.
Here’s the routine:
Start with a short warm-up, then move through four sections with short breaks in between:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
Next up:
1. Body weight squats
2. 30 seconds of body weight push-ups (go on your knees to make it easier)
3. Squat and overhead press for your shoulders without any equipment
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat this sequence three times
Then:
1. Plank position with feet apart
2. Tap one shoulder, then tap each knee with your hands, alternating sides
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Repeat this sequence three times
Finally:
1. Plank jacks
2. Plank and lift alternating arms (use weights if you can)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
Repeat this sequence three times
Do two moves for four minutes, alternating 20 seconds of effort with 20 seconds of rest, and repeat four times:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest to floor burpees
For another routine, start with a quick warm-up:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
Then:
1. Sumo squat (advanced: lift heels)
2. Backward lunge with a kick on one side
3. Backward lunge on the other side
4. Shake it out for 10 seconds
Repeat this sequence three times
Next:
1. Two narrow-legged jump squats to two wide-legged jump squats, then repeat (beginner: do squats without jumping)
2. Split lunge on one side (advanced: raise heels)
3. Split lunge on the other side (advanced: raise heels)
4. Narrow ski jump
Repeat this sequence three times
Then:
1. Backward lunge to knee-raising jump on one side (beginner: just do the backward lunge)
2. Backward lunge to knee-raising jump on the other side (beginner: just do the backward lunge)
3. Body weight squat with two pulses
4. Hip thrusts (advanced: raise heels)
Finally:
1. Switch side-to-side split lunge squats, 5 reps per side
2. Jump squats, 10 reps (beginner: do squats without jumping)
3. Burpees, 10 reps (beginner: do half burpees)
Another routine starts with a short warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge with a kick
Repeat this once more
Then:
1. Tabletop hand-to-foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat this sequence three times
Next:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat this sequence three times
Then:
1. Walk out narrow and do two jump squats
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat this sequence three times
Finally:
1. Skaters for 20 seconds
2. High knees for 20 seconds
3. Rest for 20 seconds
Repeat this sequence three times
