Even though we’re all stuck at home, we shouldn’t skip Workout Wednesday. Health and fitness coach Helle Hammonds has shared three intense workouts you can finish in just 30 minutes.
With the UK now in lockdown due to coronavirus, we can only go out once a day for exercise; otherwise, we risk getting fined. So, to stay fit indoors, we need effective workouts that really get our heart rates up and make us feel the burn the next day.
Healthista has teamed up with Helle Hammonds to bring you these challenging home workouts. Known for her motivating and sculpting techniques, Helle delivers high-intensity exercises that are efficient and effective.
Try these workouts and let us know how you’re doing by tagging @HealthistaTV on Instagram.
Here’s the first routine, which starts with a short warm-up followed by four sections with brief rests in between:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out
4. Body weight squats
5. 30 seconds of body weight push-ups (knees down for an easier option)
6. Squat and overhead press (no equipment needed)
7. Pike push-ups (or hold the pike position)
8. Tricep dips
9. Shake it out for 10 seconds
Repeat three times
Next, for a more focused routine:
1. Plank position with feet apart
2. Tap one shoulder, then the knee with both hands
3. Jump in and out, then do a push-up
4. Backward lunges with overhead presses
Repeat three times
And another routine:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if possible)
3. Plank to elbows
4. Spiderman (plank bringing knees to elbows)
Repeat three times
Finally, a set of quick, alternating exercises:
1. Star jumps and dips to toes (or jumping jacks)
2. Chest to floor burpees with drop-downs
Do each move for 20 seconds, rest for 20 seconds, and repeat four times
For another variation, here’s a slightly different routine:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
7. Sumo squat (lift heels for advanced)
8. Backward lunge kick (one side)
9. Backward lunge (switch side)
10. Shake it out for 10 seconds
Repeat three times
Then, try these moves:
1. Narrow jump squats, then wide jump squats (without jumping for beginners)
2. Split lunge (one side, lift heels for advanced)
3. Split lunge (switch side, lift heels for advanced)
4. Narrow ski jump
Repeat three times
Another routine for variety:
1. Backward lunge to knee raising jump (one side, just backward lunge for beginners)
2. Backward lunge to knee raising jump (switch side, just backward lunge for beginners)
3. Body weight squat with two pulses
4. Hip thrust (lift heels for advanced)
5. Split lunge squat switch – 5 reps each side
6. Jump squats – 10 reps (just squats for beginners)
7. Burpees – 10 reps (half burpees for beginners)
And finally, a more intense circuit:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more
Then cool down with:
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
Finish up with these:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
And one last push:
1. Walkout narrow – jump squat x 2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times
For a quick cardio blast:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times
Stay active with these workouts, and remember, consistency is key!
