Just because we’re stuck at home doesn’t mean we can skip out on Workout Wednesday. Health and fitness coach, Helle Hammonds, has three intense workouts you can do in just 30 minutes.
So, it’s official. The UK is in lockdown for at least three weeks due to the coronavirus. This means we can only leave our house once a day to exercise, otherwise, we could be fined. No more jogging around the block every hour just to get out of the house.
Now more than ever, we need effective home workouts that get our hearts pumping and leave us a bit sore the next day. Ready for a challenge? The Healthista 30-day home workout challenge starts here, thanks to Helle Hammonds, who’s known for her motivational coaching and effective workout techniques.
Try these three home workouts over the next few days and share your progress with us on Instagram @HealthistaTV using sweatthirty.
Workout Routine 1:
1. Warm-up: Short and simple.
2. Backward lunges (alternating sides)
3. Inch worms
4. Shake it out
Main Routine:
1. Bodyweight squats
2. Push-ups (do them on your knees to make it easier)
3. Squat and overhead press
4. Pike push-ups (or hold the pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times.
Workout Routine 2:
1. Plank with feet apart
2. Shoulder taps, then knee taps (use both hands)
3. Jump in and jump out, followed by a push-up
4. Backward lunges with overhead presses
Repeat three times.
Additional Exercises:
1. Plank jacks
2. Alternating arm lifts (use weights if you can)
3. Plank to elbows
4. Spidermans (plank, then bring knees to elbows)
Repeat three times.
High-Intensity Moves:
1. Star jumps and toe dips (or jumping jacks)
2. Chest-to-floor burpees with drop downs
Do each move for 20 seconds, rest for 20 seconds, and repeat four times.
Workout Routine 3:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Shake it out
Repeat three times.
Main Routine:
1. Sumo squats (advanced: lift heels)
2. Backward lunge with a kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
Repeat three times.
Advanced Moves:
1. Narrow to wide jump squats (or just squat without jumping)
2. Split lunges (advanced: raise heels, switch sides)
3. Narrow ski jumps
Repeat three times.
1. Backward lunge to knee-raising jump (beginner: just do the lunge; switch sides)
2. Bodyweight squat with two pulses
3. Hip thrusts (advanced: lift heels)
4. Split lunge squat switch (5 reps each side)
5. Jump squats (10 reps, beginner: no jump)
6. Burpees (10 reps, beginner: half burpee)
Workout Routine 4:
1. Straight leg walkouts
2. Straight leg walkouts with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once.
Core Routine:
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.
Advanced Core Moves:
1. High pike plank with hip tilts
2. Standard plank
3. High plank side mountain climber
Repeat three times.
Final Routine:
1. Walkout narrow to jump squats (2 reps)
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times.
Quick Burn:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. Rest (20 seconds)
Repeat three times.
Stay fit and active during self-isolation with this 30-day home workout challenge!
