Even though we’re stuck at home, it’s still Workout Wednesday! Fitness coach Helle Hammonds has three intense 30-minute workouts that you can do right at home.
With the UK on lockdown for at least three weeks due to coronavirus, we’re only allowed out once a day for exercise. So, no more frequent jogs around the block just to get out. Now, more than ever, we need effective home workouts that get our heart pumping and leave us feeling the burn the next day.
To help us out, Healthista has teamed up with Helle Hammonds, a renowned health and fitness coach, to bring us workouts that really deliver results. Helle’s routines are designed to be intense and effective, making the most of your time.
Here’s a breakdown of the workouts you can try over the next few days. Share your progress with us on Instagram by tagging @HealthistaTV.
Workout Routine
1. Warm-up: Start with a short warm-up.
– Shoulder rolls
– Bodyweight squats
– Curtsy lunges
– Backward lunges
2. First Section:
– Backward lunges (alternating sides)
– Inch worms
– Shake it out for 10 seconds
3. Second Section:
– Bodyweight squats
– 30 seconds of push-ups (drop to your knees to make it easier)
– Squats with an overhead press
– Pike push-ups or hold a pike position
– Tricep dips
– Shake it out for 10 seconds
– Repeat three times
4. Third Section:
– Plank with feet apart
– Shoulder taps followed by knee taps (both hands)
– Jump in, jump out, then a push-up
– Backward lunges with overhead presses
– Repeat three times
5. Fourth Section:
– Plank jacks
– Plank with alternating arm lifts (use weights if possible)
– Plank to elbows
– Spidermans (plank, knees to elbows)
– Repeat three times
6. High-Intensity Interval Training (HIIT):
– Star jumps then dips to toes (or jumping jacks)
– Chest to the floor burpees
– 20 seconds per move with 20 seconds rest, repeated four times
Advanced Workout Routine
1. Warm-up: Start with a short warm-up.
– Roll shoulders
– Bodyweight squats
– Curtsy lunges
– Backward lunges
2. First Section:
– Sumo squats (lift heels for an advanced option)
– Backward lunge kick (one side)
– Backward lunges (other side)
– Shake it out for 10 seconds
– Repeat three times
3. Second Section:
– Narrow-legged jump squat to wide-legged jump squat (beginner option: no jump)
– Split lunges (one side, raise heels for advanced option)
– Split lunges (other side, raise heels for advanced option)
– Narrow ski jumps
– Repeat three times
4. Third Section:
– Backward lunge to knee-raising jump (one side)
– Backward lunge to knee-raising jump (other side)
– Bodyweight squats with two pulses
– Hip thrusts (raise heels for advanced option)
5. Fourth Section:
– Split lunge squat switch (5 reps each side)
– Jump squats (beginner option: no jump)
– Burpees (beginner option: half burpee)
Core and Cardio Routine
1. Warm-up:
– Straight leg walkouts
– Straight leg walkouts with a jump
– Star jumps
– Backward lunge and kick
– Repeat once more
2. First Section:
– Tabletop hand to foot reach and tap
– Tabletop leg kicks
– Crunches
– V-sit hold
– Shake it out for 10 seconds
– Repeat three times
3. Second Section:
– High pike plank with hip tilts
– Plank
– High plank side mountain climbers
– Repeat three times
4. Third Section:
– Straight leg walkout narrow to jump squat x2
– Laying down straight leg raises
– Wide leg jump squats
– Repeat three times
5. HIIT Section:
– Skaters (20 seconds)
– High knees (20 seconds)
– 20 seconds rest
– Repeat three times
Feel free to join the 30-day fat-burning home workout challenge. Stay active, and keep moving during self-isolation with these home workouts.
