Since we’re all stuck in self-isolation, it doesn’t mean we can skip Workout Wednesday. Health and fitness coach Helle Hammonds has three intense workouts you can do in just 30 minutes.
So, it’s official—after affecting thousands, the coronavirus has led the UK into a lockdown for at least the next three weeks. This means we can only leave our homes once a day to exercise, or risk a fine. No more frequent jogs around the block just to escape the house.
With all this in mind, effective home workouts are more necessary than ever. These workouts not only get our heart rates up but also leave us feeling sweaty and a little sore the next day. For a challenge, the Healthista 30-day home workout starts here. Healthista has teamed up with Helle Hammonds, who will guide you through sweat-inducing home workouts that are quick and effective.
Try these three home workouts over the next few days and share your progress by tagging @HealthistaTV on Instagram.
Workout 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
Then:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (easier: bring your knees down)
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.
Next:
1. Plank position with feet apart
2. Tap one hand on the opposite shoulder, then the knee with both hands
3. Jump in and out, then push up
4. Backward lunge with overhead presses
Repeat three times.
Finally:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if possible)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
Repeat three times.
Complete the workout with two moves for four minutes: 20 seconds per move with 20 seconds rest, repeated four times:
1. Star jumps to dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop downs.
Workout 2
Begin with a short warm-up followed by four sections with small breaks between each:
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Then:
1. Sumo squats (advanced: lift heels)
2. Backward lunge kick (one side)
3. Backward lunge (switch side)
4. Shake it out for 10 seconds
Repeat three times.
Next:
1. Narrow-legged jump squats x2 to wide-legged jump squats x2 (beginner: no jump)
2. Split lunge (one side; advanced: raise heels)
3. Split lunge (switch side; advanced: raise heels)
4. Narrow ski jump
Repeat three times.
Continue with:
1. Backward lunge to knee-raising jump (one side; beginner: backward lunge only)
2. Backward lunge to knee-raising jump (switch side; beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced: raise heels)
Finally:
1. Split lunge squat switch (5 reps each side)
2. Jump squat (10 reps; beginner: no jump)
3. Burpee (10 reps; beginner: half burpee)
Workout 3
Start with a short warm-up followed by four sections with small rests between each:
Warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge with kick
5. Repeat 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 three times.
Next:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times.
Continue with:
1. Walkout narrow – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times.
Finally:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times.
