Just because we’re stuck at home doesn’t mean we should skip Workout Wednesday. Health and fitness coach Helle Hammonds has three intense workouts you can complete in just 30 minutes.
With the UK now on lockdown for at least three weeks due to the coronavirus, we’re limited to leaving our homes only once a day for exercise – so no more frequent jogs around the block. This makes effective home workouts more important than ever, helping us stay fit, get our heart rates up, and even feel that satisfying soreness the next day.
Healthista has teamed up with Helle Hammonds to bring you these powerful home workouts designed to make you sweat. Helle is known for her motivational skills and expertise in fitness, providing results-driven, high-intensity routines. Try the following workouts over the next few days and tag @HealthistaTV on Instagram with your progress.
Workout 1:
Start with a warm-up:
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Then move to:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (use your knees if needed)
3. Squat with overhead press
4. Pike push-ups
5. Tricep dips
6. Shake it out for 10 seconds
Repeat this circuit three times.
Next, try:
1. Plank position with feet apart
2. Shoulder taps alternating with knee taps
3. Jump in and out, then push up
4. Backward lunge with overhead presses
Repeat three times.
Move to:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if possible)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
Repeat three times.
Finish with:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest to floor burpees with drop downs
Workout 2:
Begin with a short warm-up:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Next, go through:
1. Sumo squat (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.
Then:
1. Narrow legged jump squats x 2 followed by wide-legged jump squats x 2 (or narrow to wide squats without jumping)
2. Split lunge (one side; raise heels for advanced)
3. Split lunge (switch side; raise heels for advanced)
4. Narrow ski jumps
Repeat three times.
Follow with:
1. Backward lunge to one knee raising jump (or just backward lunge)
2. Backward lunge to one knee raising jump (switch side; or just backward lunge)
3. Body weight squat with two pulses
4. Hip thrust (raise heels for advanced)
Finally:
1. Split lunge squat switch from side to side – 5 reps each side
2. Jump squat – 10 reps (or squat without jumping)
3. Burpee – 10 reps (or half burpee)
Workout 3:
Start with a warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Move to:
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.
Next:
1. Walkout narrow – jump squat x 2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times.
Finish with:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times.
These workouts will help you stay active and fit during self-isolation. Keep pushing yourself and enjoy the benefits of these short, intense exercises.
