With everyone stuck at home due to self-isolation, it’s still important to keep up with Workout Wednesday. Health and fitness coach Helle Hammonds has come up with three intense workouts that you can do in just 30 minutes.
Because of the coronavirus, the UK is now in lockdown for at least three weeks. We’re only allowed to leave the house once a day for exercise, so we need effective home workouts that get our heart rate up and leave us feeling the burn the next day.
Looking for a challenge? Try the Healthista 30-day home workout challenge featuring fitness and health coach Helle Hammonds. These high-intensity workouts are designed to be quick and effective, and Helle is known for her motivational techniques and professional-level sculpting.
Give these three workouts a go over the next few days and share your progress on Instagram by tagging @HealthistaTV.
Here’s the first workout routine. Start with a short warm-up, followed by four sections with small breaks in between:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
4. Repeat three times
Next, move on to:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (you can do these on your knees to make it easier)
3. Squat and overhead press
4. Pike push-ups or hold a pike position
5. Tricep dips
6. Shake it out for 10 seconds
7. Repeat three times
Then, do:
1. Plank position with feet apart
2. Tap one hand on the shoulder, then tap each knee with your hands
3. Jump in and out, then do a push-up
4. Backward lunges with overhead presses
5. Repeat three times
Finally, complete:
1. Plank jacks
2. Plank and lift alternating arms (you can use weights if available)
3. Plank to elbows
4. Spidermans (plank, bringing knees to elbows)
5. Repeat three times
For the second workout, start with a warm-up and follow with these four sections:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Then, do:
1. Sumo squat (lift heels for a challenge)
2. Backward lunge kick (one side)
3. Backward lunge (other side)
4. Shake it out for 10 seconds
5. Repeat three times
Next, perform:
1. Narrow-legged jump squat (two reps) to wide-legged jump squat (two reps) and repeat (if you’re a beginner, just do the squats without jumping)
2. Split lunge (one side, you can raise heels for a challenge)
3. Split lunge (other side, raise heels if possible)
4. Narrow ski jump
5. Repeat three times
Then, follow with:
1. Backward lunge with a knee-raising jump (one side; do only lunges if you’re a beginner)
2. Backward lunge with a knee-raising jump (other side)
3. Bodyweight squat with two pulses
4. Hip thrust (raise heels for a challenge)
5. Split lunge squat switch (5 reps each side)
6. Jump squat (10 reps; just squat if you’re a beginner)
7. Burpee (10 reps; try half burpees if needed)
For the third workout, start with a warm-up and follow these four sections:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat
Then, perform:
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
6. Repeat three times
Next, do:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
4. Repeat three times
Finally, complete:
1. Walkout narrow to jump squat (two reps)
2. Lying down straight leg raises
3. Wide leg jump squats
4. Repeat three times
Finish with a final round of:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest for 20 seconds
4. Repeat three times
