Just because we’re stuck at home doesn’t mean we should skip our workout routines. Fitness coach Helle Hammonds is here to help with three intense 30-minute workouts you can do right in your living room.
With the UK on lockdown due to coronavirus, we’re allowed outside to exercise just once a day to help curb the spread of the virus. This means we can’t go for a run around the block every couple of hours just to get some fresh air. So, it’s time to find some effective home workouts to get our hearts pumping and leave us feeling the burn the next day.
If you’re up for it, Healthista has a 30-day home workout challenge starting now. They’ve teamed up with Helle Hammonds to bring you some serious sweat sessions. Known for her motivational skills and professional sculpting techniques, Helle’s high-intensity workouts are designed to deliver results.
Try these three workouts over the next few days and let us know how it goes by tagging us @HealthistaTV on Instagram with your workout updates.
Here’s the breakdown of the routines:
Workout 1:
1. Backward lunges (alternate sides)
2. Inch worms
3. Shake it out
4. Bodyweight squats
5. 30 seconds of bodyweight push-ups (drop to knees if needed)
6. Squat and overhead press (no equipment needed)
7. Pike push-ups or hold a pike position
8. Tricep dips
9. Shake it out for 10 seconds
Repeat three times.
Section 2:
1. Plank position with feet apart
2. Shoulder taps, then knee taps (both hands)
3. Jump in and out, followed by push-up
4. Backward lunge with overhead presses
Repeat three times.
Section 3:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if possible)
3. Plank to elbows transition
4. Spiderman plank (knee to elbow)
Repeat three times.
Bonus:
Do two moves for four minutes, 20 seconds per move followed by 20 seconds rest, and repeat four times:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop-downs.
Workout 2:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Section 2:
1. Sumo squat (Advanced: lift heels)
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 (two reps) to wide-legged jump squat (two reps), repeat (Beginner: no jump)
2. Split lunge (one side, Advanced: lift heels)
3. Split lunge (switch sides, Advanced: lift heels)
4. Narrow ski jump
Repeat three times.
Section 4:
1. Backward lunge to knee-raise jump (one side, Beginner: backward lunge only)
2. Backward lunge to knee-raise jump (switch sides, Beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (Advanced: lift heels)
Workout 3:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
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 – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times.
Section 5:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times.
Staying active is crucial during self-isolation, and these home workouts will keep you moving and fit. If you’re looking for even more ideas, there are plenty of home workouts to keep you active, along with tips on meal replacements, fat-loss hacks, stress-relief meditations, and more. Stay motivated and healthy!
