Just because we’re stuck at home doesn’t mean we have to miss out on Workout Wednesday. Health and fitness coach Helle Hammonds has shared three intense, 30-minute workouts you can do right at home.
So, it’s official – the UK is in lockdown for at least the next three weeks due to the coronavirus. We can only leave the house once a day for exercise, or we might get fined. This means no more frequent jogs around the block just to get some fresh air.
Now more than ever, we need effective home workouts that get our hearts pumping and muscles working, leaving us sweaty and slightly sore the next day. If you’re up for a challenge, start the Healthista 30-day home workout challenge now.
Healthista has teamed up with Helle Hammonds, who’s known for her motivational techniques and professional-level workouts, to bring you a series of high-intensity exercises that deliver results.
Try out these three home workouts over the next few days and let us know how you’re doing by tagging us @HealthistaTV on Instagram during your workouts.
Workout Routine Breakdown:
Each routine starts with a short warm-up and is divided into four sections with brief rests in between.
Routine 1:
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Sections:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out (10 seconds)
Repeat three times:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (modify with knees down if needed)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or hold pike position)
5. Tricep dips
6. Shake it out (10 seconds)
Repeat three times:
1. Plank position with feet apart
2. Shoulder taps followed by knee taps with both hands
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Repeat three times:
1. Plank jacks
2. Alternating arm lifts in plank (use weights if available)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
Final Section:
1. Star jumps, then dips to toes (or jumping jacks)
2. Chest to the floor burpees with drop downs
Routine 2:
Warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out (10 seconds)
Repeat three times:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Final Section:
1. Walkout narrow – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Short Burst Section:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest (20 seconds)
Repeat three times:
1. Backward lunge to one knee raising jump (beginner: backward lunge only)
2. Backward lunge to one knee raising jump (change side, beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced: raise heels)
Final Burst Section:
1. Split lunge squat switch (5 reps each side)
2. Jump squat (10 reps, beginner: squat without jumping)
3. Burpee (10 reps, beginner: half burpee)
Feel free to pick the routine that suits you best and remember to share your progress with us on Instagram!
