Even though we’re all stuck at home, it doesn’t mean we should overlook workout Wednesday. Health and fitness coach, Helle Hammonds, has three intense 30-minute workouts you can do right at home.
With the UK on lockdown because of coronavirus, we’re only allowed outside once a day for exercise. So, we need effective home workouts that get our blood pumping and leave us feeling the burn the next day.
Healthista has teamed up with Helle Hammonds to bring you these sweat-filled routines. Helle is known for her motivational style and professional-level fitness techniques.
Try out these three workouts over the next few days and share your progress by tagging @HealthistaTV on Instagram with your “sweat thirty” home workouts.
Workout Routine 1:
Start with a quick warm-up, then move into four sections with brief rests in between.
1. Alternate backward lunges
2. Inch worms
3. Shake it out
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (do them on your knees if you need to)
3. Squat and overhead press (without equipment)
4. Pike push-ups (or hold the pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
1. Plank position with feet apart
2. Tap one hand to the opposite shoulder, then tap the opposite knee. Repeat with both hands.
3. Jump in and out, then do a push-up
4. Backward lunge with overhead presses
Repeat three times
1. Plank jacks
2. Plank and lift alternating arms (add weights if you can)
3. Plank to elbows
4. Spidermans (knees to elbows from plank position)
Repeat three times
Then, do the following for four minutes: 20 seconds per exercise followed by 20 seconds rest, four rounds total:
1. Star jumps, then dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop-downs
Workout Routine 2:
Start with a short warm-up, then follow four sections with small rests in between.
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
1. Sumo squat (lift heels for advanced)
2. Backward lunge kick on one side
3. Backward lunge kick on the other side
4. Shake it out for 10 seconds
Repeat three times
1. Narrow leg jump squat x2 to wide leg jump squat x2 (beginner option: no jumps)
2. Split lunge on one side (lift heels for advanced)
3. Split lunge on the other side (lift heels for advanced)
4. Narrow ski jump
Repeat three times
1. Backward lunge to knee-raising jump on one side (beginner option: just do the lunge)
2. Backward lunge to knee-raising jump on the other side (beginner option: just do the lunge)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for advanced)
1. Split lunge squat switch from side to side – 5 reps each side
2. Jump squats – 10 reps (beginner option: squats without jumping)
3. Burpees – 10 reps (beginner option: half burpees)
Workout Routine 3:
Begin with a short warm-up, followed by four sections with small rests in between.
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat twice
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
1. High pike plank with hip tilts
2. Regular plank
3. High plank side mountain climbers
Repeat three times
1. Walkout narrow to jump squat x 2
2. Lying straight leg raises
3. Wide leg jump squats
Repeat three times
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times
