Even though we’re all stuck at home, we can’t forget it’s Workout Wednesday. Health and fitness coach Helle Hammonds is here to show us three intense 30-minute workouts we can do at home.
With the UK in lockdown for at least three weeks due to the coronavirus, we’re only allowed outside once a day for exercise or we risk a fine. So, it’s time to find efficient home workouts that get our hearts pumping and leave us feeling a bit sore the next day.
Up for a challenge? Join the Healthista 30-Day Home Workout Challenge.
Healthista has teamed up with Helle Hammonds, a fitness and health coach, to provide these effective home workouts. They are quick, intense, and deliver results. Helle is known for her ability to motivate and sculpt bodies professionally.
Give these three home workouts a try over the next few days and share your progress with us on Instagram by tagging @HealthistaTV.
The routine starts with a brief warm-up and then moves through four workout sections with small breaks in between.
Workout 1:
1. Alternating backward lunges
2. Inch worms
3. Shake it out
1. Bodyweight squats
2. Bodyweight push-ups for 30 seconds (modify by dropping to your knees if needed)
3. Squat with 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 tap, then knee tap with both hands
3. Jump in and 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 possible)
3. Plank to elbows
4. Spiderman plank (knees to elbows)
Repeat three times
Do two moves for four minutes: 20 seconds per move, then 20 seconds rest, and repeat four times:
1. Star jumps and toe touches (or jumping jacks)
2. Chest-to-floor burpees
Workout 2:
Short warm-up:
1. Shoulder rolls
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Bodyweight squats
6. Curtsy lunges
1. Sumo squat (for advanced, lift heels)
2. Backward lunge with kick on one side
3. Backward lunge with kick on the other side
4. Shake it out for 10 seconds
Repeat three times
1. Narrow-legged jump squats to wide-legged jump squats (beginners can do without jumping)
2. Split lunge on one side (advanced, lift heels)
3. Split lunge on the other side (advanced, lift heels)
4. Narrow ski jump
Repeat three times
1. Backward lunge to knee-raising jump on one side (beginners stick to lunges)
2. Backward lunge to knee-raising jump on the other side
3. Bodyweight squat with two pulses
4. Hip thrust (advanced, lift heels)
1. Split lunge squat switch – 5 reps each side
2. Jump squat – 10 reps (beginners, do regular squats)
3. Burpee – 10 reps (beginners, do half burpees)
Workout 3:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge with kick
5. 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 for 10 seconds
Repeat three times
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times
1. Walkout narrow jump squat x 2
2. Laying down straight leg raises
3. Wide-leg jump squats
Repeat three times
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times
Staying active during self-isolation is important. Try these home workouts to keep moving. If you’re looking for more tips, check out our advice on fat loss, meal replacement shakes, and stress relief techniques. And for further guidance, join our newsletter.
