Even though we’re all stuck at home due to self-isolation, it doesn’t mean we can’t still have a Workout Wednesday. Health and fitness coach Helle Hammonds has put together three intense workouts you can complete in just 30 minutes.
So, it’s official: After impacting thousands, the coronavirus has now put the UK in lockdown for at least the next three weeks. We can only leave our homes once a day for exercise, or else we might get fined. So the idea of jogging around the block every hour to get out of the house? Not happening.
Now more than ever, we need effective home workouts that get our hearts pumping and leave us feeling accomplished (and a bit sore) the next day. Up for a challenge? The Healthista 30-day home workout challenge is here.
Healthista has teamed up with Helle Hammonds, a fitness and health coach, to bring you sweat-inducing workouts that truly deliver. These high-intensity, time-efficient workouts are designed by Helle to yield great results. She’s known for her motivational approach and expert techniques.
Try the following three home workouts over the next few days and share your progress with us on Instagram by tagging @HealthistaTV.
Workout 1:
Start with a quick warm-up, then move through the following sections with short breaks in between:
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Next:
1. Bodyweight squats
2. Bodyweight push-ups (do them on your knees if needed)
3. Squat and overhead press (no equipment necessary)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times.
Then:
1. Plank position with feet apart
2. Shoulder taps, then knee taps (with both hands)
3. Jump in and jump out, then push-up
4. Backward lunge with overhead press
Repeat three times.
Finally:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you can)
3. Plank to elbows
4. Spiderman (plank with knees to elbows)
Repeat three times.
For the last section, do two moves for four minutes, 20 seconds each, followed by 20 seconds of rest, repeating four times:
1. Star jumps followed by dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop downs
Workout 2:
Begin with a short warm-up, then proceed with the following sections with small rests in between:
Quick warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Next:
1. Sumo squat (Advanced option: lift heels)
2. Backward lunge kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
Repeat three times.
Then:
1. Narrow-legged jump squat x two followed by wide-legged jump squat x two (Beginner option: Narrow to wide squats without jumping)
2. Split lunge (one side, advanced option: raise heels)
3. Split lunge (switch sides, advanced option: raise heels)
4. Narrow ski jump
Repeat three times.
Lastly:
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. Bodyweight squat with two pulses
4. Hip thrust (Advanced option: raise heels)
1. Split lunge squat switch (five reps each side)
2. Jump squat (10 reps, beginner option: squat without jumping)
3. Burpee (10 reps, beginner option: half burpee)
Workout 3:
Start with a brief warm-up, then follow the sections below with small breaks in between:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more.
Next:
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.
Then:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times.
Finally:
1. Walkout narrow – jump squat x 2
2. Laying 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.
There you have it! Three powerful at-home workouts to keep you active during self-isolation. Good luck with the Healthista 30-Day Fat-Burning Home Workout Challenge.
