Since we’re all stuck at home, it doesn’t mean we can’t stick to our Workout Wednesday routines. Health and fitness coach, Helle Hammonds, has got us covered with three effective workouts that only take 30 minutes each.
With the UK now in lockdown for at least three weeks due to the coronavirus, we can only leave the house once a day for exercise, or we risk a fine. Instead of jogging around the block multiple times, it’s time to get creative with home workouts that really get your heart pumping.
If you’re looking for a challenge, Healthista’s 30-day home workout challenge, led by Helle Hammonds, is perfect. These high-intensity workouts are designed to be quick but effective, ensuring you break a sweat and feel a bit sore the next day.
Here’s a breakdown of some of Helle’s workouts:
Workout 1
Start with a short warm-up, then move through four sections with brief rests in between.
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
Section 1:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (knees down for an easier version)
3. Squats with overhead presses
4. Pike push-ups or hold a pike position
5. Tricep dips
6. Shake it out for 10 seconds
Repeat this section three times.
Section 2:
1. Plank position with feet apart
2. Shoulder and knee taps with hands
3. Jump in and out, then 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
4. Spidermans (plank with knees to elbows)
Repeat three times.
Finish the workout with a final two-move, four-minute routine:
1. Star jumps followed by dips to toes (or jumping jacks)
2. Burpees with chest to the floor
Workout 2
Begin with a warm-up, then proceed through four sections with short rests.
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Section 1:
1. Sumo squats (lift heels for an advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (switch side)
4. Shake it out for 10 seconds
Repeat three times.
Section 2:
1. Narrow to wide jump squats (without jumping for beginners)
2. Split lunge (one side, lift heels for an advanced option)
3. Split lunge (switch side, lift heels for an advanced option)
4. Narrow ski jump
Repeat three times.
Section 3:
1. Backward lunge to knee-raising jump (one side, just the lunge for beginners)
2. Backward lunge to knee-raising jump (switch side, just the lunge for beginners)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for an advanced option)
Section 4:
1. Split lunge squat switches – 5 reps each side
2. Jump squat – 10 reps (squat without jumping for beginners)
3. Burpee – 10 reps (half burpee for beginners)
Workout 3
Warm up first, then continue through four sections with short breaks.
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge with a kick
Repeat once more.
Section 1:
1. Tabletop hand-to-foot taps
2. Tabletop leg kicks
3. Crunches
4. V-sit hold
5. Shake it out for 10 seconds
Repeat three times.
Section 2:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times.
Section 3:
1. Straight leg walkout narrow to jump squats twice
2. Lying straight leg raises
3. Wide leg jump squats
Repeat three times.
Section 4:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. Rest – 20 seconds
Repeat three times.
These workouts are perfect for keeping active during self-isolation. Try them out and join the Healthista community by tagging @HealthistaTV on Instagram with your workout updates. Happy sweating!
