Even though we’re all stuck at home, it doesn’t mean we should skip out on Workout Wednesday. Fitness coach Helle Hammonds has created three intense workouts you can do in just 30 minutes.
With the COVID-19 lockdown in place for at least three weeks, we can only leave the house once a day to exercise, or we might get fined. This makes effective home workouts more important than ever to keep our fitness levels up.
Healthista offers a 30-day home workout challenge starting now, featuring Helle Hammonds, a health and fitness coach known for her motivational and sculpting techniques. Try these at-home workouts and share your progress with us on Instagram @HealthistaTV.
Workout Routine 1:
Start with a short warm-up, followed by four sections with small rests between each.
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Next:
1. Bodyweight squats
2. Push-ups for 30 seconds (drop to knees for an easier option)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
1. Plank position with feet apart
2. Shoulder taps, followed by hand to knee taps (both hands)
3. Jump in, jump out, then push-up
4. Backward lunge with overhead press
Repeat three times
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you have them)
3. Plank to elbow transition
4. Spidermans (plank with knees to elbows)
Repeat three times
Alternate between these two moves for four minutes:
1. Star jumps then dips to toes (or jumping jacks) for 20 seconds, 20 seconds rest
2. Chest to floor burpees with drop downs for 20 seconds, 20 seconds rest
Repeat four times
Workout Routine 2:
Begin with a short warm-up including:
1. Shoulder rolls
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Bodyweight squats
6. Curtsy lunges
Next:
1. Sumo squat (lift heels for advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (other side)
4. Shake it out for 10 seconds
Repeat three times
1. Narrow-legged jump squats x2 to wide-legged jump squats x2 (no jump for beginners)
2. Split lunge (one side, raise heels for advanced option)
3. Split lunge (other side, raise heels for advanced option)
4. Narrow ski jump
Repeat three times
1. Backward lunge to knee raise jump (one side, lunge only for beginners)
2. Backward lunge to knee raise jump (other side, lunge only for beginners)
3. Bodyweight squat with two pulses
4. Hip thrust (raise heels for advanced option)
Next:
1. Split lunge squat switch sides (5 reps each side)
2. Jump squats (10 reps, squat without jump for beginners)
3. Burpees (10 reps, do half burpees for beginners)
Workout Routine 3:
Begin with a short warm-up including:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more
Next:
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 three times
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
1. Walkout narrow to jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest (20 seconds)
Repeat three times
Remember to stay active during self-isolation with these routines, and explore a variety of workouts to keep moving. Stay motivated and challenge yourself to keep fit at home!
