Now that we’re all in self-isolation, it doesn’t mean we can’t keep up with workout Wednesday. Health and fitness coach Helle Hammonds is here with three intense workouts you can do in just 30 minutes.
With the UK now in lockdown for the next three weeks due to the coronavirus, we can only leave our houses once a day for exercise—no more jogging around the block every hour just to step outside. This makes it crucial to have effective home workouts that get your heart racing and leave you feeling a bit sore the next day.
Looking for a challenge? The Healthista 30-day home workout challenge has begun. Healthista has teamed up with fitness and health coach Helle Hammonds to bring you home workouts that really make you work hard. These high-intensity exercises don’t take much time and deliver great results. Helle is well-known for her ability to motivate and her expert sculpting techniques.
Try these three home workouts over the next few days and let us know how you did by tagging @HealthistaTV on Instagram with your sweat session updates.
Here’s a breakdown of the routines:
Routine 1:
1. Warm up briefly
2. Alternate backward lunges
3. Inch worms
4. Shake it out
5. Bodyweight squats
6. 30 seconds of bodyweight push-ups (drop to knees if needed)
7. Squat and overhead press (no equipment needed)
8. Pike push-ups (or pike position hold)
9. Tricep dips
10. Shake it out for 10 seconds
Repeat three times.
Routine 2:
1. Plank with feet apart
2. Shoulder taps, then knee taps with both hands
3. Jump in and out, then push-up
4. Backward lunge with overhead press
Repeat three times.
Routine 3:
1. Plank jacks
2. Plank with alternating arm lifts (add weights if possible)
3. Plank to elbows
4. Spidermans (plank knee to elbow)
Repeat three times.
For four minutes, alternate between two moves for 20 seconds each with a 20-second rest, repeating four times:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest to the floor burpees with drop downs
Routine 4:
1. Warm up with:
– Shoulder rolls
– Bodyweight squats
– Curtsy lunges
– Backward lunges
– Repeat squats and curtsy lunges
2. Sumo squat (advanced: lift heels)
3. Backward lunge kick (one side)
4. Backward lunge (switch sides)
5. Shake it out for 10 seconds
Repeat three times.
Routine 5:
1. Narrow legged jump squat x2 to wide legged jump squat x2 (beginner: no jump)
2. Split lunge on one side (advanced: raise heels)
3. Split lunge on the other side (advanced: raise heels)
4. Narrow ski jump
Repeat three times.
Routine 6:
1. Backward lunge with knee raise jump (one side) (beginner: backward lunge only)
2. Backward lunge with knee raise jump (switch sides) (beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced: raise heels)
5. Split lunge squat switch side to side – 5 reps each side
6. Jump squat – 10 reps (beginner: squat without jumping)
7. Burpee – 10 reps (beginner: half burpee)
Routine 7:
1. Straight leg walkout
2. Straight leg walkout with jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Routine 8:
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.
Routine 9:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times.
Routine 10:
1. Walkout narrow to jump squat x2
2. Laying straight leg raises
3. Wide leg jump squats
Repeat three times.
Routine 11:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. Rest for 20 seconds
Repeat three times.
Stay active during this isolation period with these home workouts. For more tips and updates, don’t forget to follow our 30-day fat-burning challenge.
