Since we’re all stuck at home, it’s important not to skip Workout Wednesday. Health and fitness coach Helle Hammonds is here with three intense workouts you can complete in just 30 minutes.
With the UK now in lockdown due to the coronavirus, we can only leave our homes once a day for exercise, or risk a fine. This makes effective home workouts more essential than ever, to keep our heart rates up and feel that satisfying soreness the next day.
Ready for a challenge? Start the Healthista 30-day home workout with Helle Hammonds, a fitness and health coach known for her motivational skills and expert workout techniques. These high-intensity workouts are both efficient and effective.
Try these three home workouts over the next few days and share your progress with us on Instagram @HealthistaTV.
Routine 1:
– Begin with a short warm-up including shoulder rolls, body weight squats, curtsy lunges, and backward lunges.
– Main workout:
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
4. Body weight squats
5. 30 seconds of body weight push-ups (knees down for an easier option)
6. Squat and overhead press
7. Pike push-ups or hold a pike position
8. Tricep dips
9. Shake it out (10 seconds)
– Repeat the main workout three times.
Routine 2:
– Begin with a short warm-up:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
7. Sumo squat (lift heels for advanced)
8. Backward lunge kick (one side)
9. Backward lunge (other side)
10. Shake it out (10 seconds)
– Repeat the sequence three times.
– Additional exercises:
1. Narrow legged jump squat x2 to wide legged jump squat x2 (Beginner: without jumping)
2. Split lunge (one side, raise heels for advanced)
3. Split lunge (other side, raise heels for advanced)
4. Narrow ski jump
– Repeat three times.
– Challenging moves:
1. Backward lunge to knee raise jump (one side) – Beginner: backward lunge only
2. Backward lunge to knee raise jump (other side) – Beginner: backward lunge only
3. Body weight squat with two pulses
4. Hip thrust (lift heels for advanced)
5. Split lunge squat switch (5 reps each side)
6. Jump squat (10 reps) – Beginner: squat without jumping
7. Burpee (10 reps) – Beginner: half burpee
Routine 3:
– Begin with a short warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
– Repeat once more.
– Main workout:
1. Tabletop hand to foot reach and tap
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out (10 seconds)
– Repeat three times.
– Additional exercises:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
– Repeat three times.
– Finishing moves:
1. Walkout narrow – jump squat x2
2. Laying down straight leg raises
3. Wide leg jump squats
– Repeat three times.
– Cardio bursts:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest (20 seconds)
– Repeat three times.
Additional Resources:
– 30-day fat-burning home workout challenge
– 19 home workouts to keep you moving during isolation
– Best meal replacement shakes
– Fat loss tips
– Quick stress-relief meditation
– Weight loss advice
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