Just because we’re stuck at home doesn’t mean we can’t keep up with our Workout Wednesday routine. Health and fitness coach Helle Hammonds has designed three intense workouts you can do in just 30 minutes.
With the UK on lockdown for at least the next three weeks due to the coronavirus, we’re only allowed out once a day for exercise, so we need efficient home workouts. These routines are not only going to get your heart rate up, but they’ll leave you feeling sweaty and just a bit sore the next day.
Healthista has teamed up with Helle Hammonds for these home workouts. She’s known for her effective motivation and sculpting techniques. Try these workouts over the next few days and let us know how it goes by tagging @HealthistaTV on Instagram.
The routine starts with a short warm-up and then moves on to four different sections with small breaks in between:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out
1. Body weight squats
2. 30 seconds of body weight push-ups (you can do these on your knees to make them easier)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat this sequence three times:
1. Plank position with feet apart
2. Alternate tapping one hand on the shoulder and then tapping the knees with both hands
3. Jump in and out, then do push-ups
4. Backward lunge with overhead presses
Repeat this three times:
1. Plank jacks
2. Alternate lifting arms while in a plank position (use weights if possible)
3. Plank to elbows
4. Spidermans (plank with knees to elbows)
Repeat three times:
Do these two moves for four minutes, 20 seconds per move, followed by 20 seconds rest, repeat four times:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest to floor burpees with drop-downs
Begin your routine with a short warm-up and then proceed with these four sections, taking a short rest between each:
1. Roll shoulders
2. Body weight squats
3. Curtsy lunge
4. Backward lunge
5. Body weight squats
6. Curtsy lunge
1. Sumo squat (Advanced option – lift heels)
2. Backward lunge kick – one side
3. Backward lunge – switch sides
4. Shake it out for 10 seconds
Repeat this three times:
1. Narrow-legged jump squat x 2 to wide-legged jump squat x 2, keep repeating (Beginner option – narrow to wide squats without jumping)
2. Split lunge – one side (Advanced option – raise heels)
3. Split lunge – switch sides (Advanced option – raise heels)
4. Narrow ski jump
Repeat three times:
1. Backward lunge to one knee raising jump – one side (beginner option – backward lunge only)
2. Backward lunge to one knee raising jump – switch sides (beginner option – backward lunge only)
3. Body weight squat with two pulses
4. Hip thrust (Advanced option – raise heels)
1. Split lunge squat switch from side to side – 5 reps each side
2. Jump squat – 10 reps (beginner option – squat without jumping)
3. Burpee – 10 reps (beginner option – half burpee)
This routine starts with a short warm-up followed by four sections with small rests:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
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. Plank
3. High plank side mountain climber
Repeat three times:
1. Walkout narrow – jump squat x 2
2. Laying down 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:
Stay active and take on the 30-day fat-burning home workout challenge or try one of the 19 home workouts to keep moving. Boost your fitness with meal replacements, fat loss hacks, or a 5-minute meditation to reduce stress. Ready to lose weight? A trainer suggests you might not be eating enough.
