Just because we’re stuck at home doesn’t mean we should skip ‘Workout Wednesday.’ Fitness coach Helle Hammonds has come up with three intense workouts you can do in just 30 minutes.
With the UK in lockdown due to the coronavirus, we can’t leave our homes more than once a day for exercise, and breaking the rules could result in a fine. So, it’s super important to have effective home workouts that get our hearts pumping and leave us feeling a bit sore the next day.
Ready for a challenge? Healthista has teamed up with Helle Hammonds to bring you a 30-day home workout challenge. These workouts, designed by Helle, are high-intensity and deliver results, thanks to her reputation for effective motivation and top-notch sculpting techniques.
Try these three workouts over the next few days and tag us @HealthistaTV on Instagram to show how you’re doing.
Workout Routine:
– Start with a short warm-up
– Follow with four different sections, taking small breaks in between.
Section 1:
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Section 2:
1. Body weight squats
2. 30 seconds of body-weight push-ups (drop to 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
Section 3:
1. Plank position with feet apart
2. Tap one shoulder then the knee with each hand
3. Jump in and out, then do a push-up
4. Backward lunges with overhead presses
– Repeat three times
Section 4:
1. Plank jacks
2. Plank with alternating arm lifts (add weights if possible)
3. Plank to elbows
4. Spidermans (plank with knees to elbows)
– Repeat three times
Bonus Routine:
– Do each move for four minutes: 20 seconds per move, followed by 20 seconds rest, and repeat four times:
1. Star jumps and dips to toes (or jumping jacks)
2. Chest to the floor burpees with drop downs
Second Routine:
– Start with a short warm-up
– Follow with different sections
Section 1:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
Section 2:
1. Sumo squat (lift heels for advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
– Repeat three times
Section 3:
1. Narrow-legged jump squat x 2, then wide-legged jump squat x 2 (beginner option: no jump)
2. Split lunge (one side, raise heels for advanced option)
3. Split lunge (switch sides, raise heels for advanced option)
4. Narrow ski jump
– Repeat three times
Section 4:
1. Backward lunge to knee-raising jump (one side, beginner option: backward lunge only)
2. Backward lunge to knee-raising jump (switch sides, beginner option: backward lunge only)
3. Body weight squat with two pulses
4. Hip thrust (raise heels for advanced option)
5. Split lunge squat switch (5 reps each side)
6. Jump squat (10 reps, beginner: no jump)
7. Burpee (10 reps, beginner: half burpee)
– Repeat three times
Third Routine:
– Start with a short warm-up
– Follow with different sections
Section 1:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Section 2:
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
Section 3:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
– Repeat three times
Section 4:
1. Walkout narrow, then jump squat x 2
2. Laying down straight leg raises
3. Wide leg jump squats
– Repeat three times
Final Section:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
– Repeat three times
