Just because we’re all stuck at home doesn’t mean we have to skip out on workout Wednesday. Health and fitness coach Helle Hammonds has three intense workouts you can do in just 30 minutes.
With the UK in lockdown for at least three weeks due to the coronavirus, we can only leave our homes once a day for exercise or risk a fine. So, it’s the perfect time for effective home workouts that get our heart rate up and make us feel a bit sore the next day.
Healthista has teamed up with Helle Hammonds, a fitness and health coach, to bring you home workouts that really work. These high-intensity workouts are quick and effective, designed to yield results, and Helle is known for her motivational skills and professional techniques.
Try these three home workouts over the next few days and share your progress by tagging @HealthistaTV on Instagram with sweat30.
Workout 1:
Start with a short warm-up, then go through four sections with small breaks:
– Backward lunges alternating sides
– Inch worms
– Shake it out
– Bodyweight squats
– 30 seconds of bodyweight push-ups (on knees for an easier option)
– Squat and overhead press
– Pike push-ups (or hold the pike position)
– Tricep dips
– Shake it out for 10 seconds
– Repeat three times
Followed by:
– Plank position with feet apart
– Tap the shoulder and knee with opposite hands
– Jump in and out, then push-up
– Backward lunge with overhead presses
– Repeat three times
Finish with:
– Plank jacks
– Alternating arm lift plank (use weights if possible)
– Plank to elbows
– Spiderman planks (knees to elbows)
– Repeat three times
Do two moves for four minutes, 20 seconds per move, with a 20-second rest:
– Star jumps then dips to toes (or jumping jacks)
– Chest to the floor burpees
Workout 2:
Start with a short warm-up, then proceed with four sections:
– Roll shoulders
– Bodyweight squats
– Curtsy lunges
– Backward lunges
– Bodyweight squats
– Curtsy lunges
– Sumo squat (lift heels for advanced)
– Backward lunge kick (one side)
– Backward lunge (change side)
– Shake it out for 10 seconds
– Repeat three times
Next:
– Narrow legged to wide-legged jump squats (no jump for beginners)
– Split lunge (one side, lift heels for advanced)
– Split lunge (change side, lift heels for advanced)
– Narrow ski jump
– Repeat three times
Follow with:
– Backward lunge to knee raising jump (one side, backward lunge only for beginners)
– Backward lunge to knee raising jump (change side, backward lunge only for beginners)
– Bodyweight squat with two pulses
– Hip thrust (lift heels for advanced)
Finish with:
– Split lunge squat, switching sides – 5 reps each side
– Jump squat – 10 reps (squat without jumping for beginners)
– Burpee – 10 reps (half burpee for beginners)
Workout 3:
Start with a short warm-up, then continue with four sections:
– Straight leg walkout
– Straight leg walkout with a jump
– Star jumps
– Backward lunge and kick
– Repeat once more
Continue with:
– Tabletop hand to foot reach and tap
– Tabletop leg kicks
– Crunches
– V-sit hold
– Shake it out for 10 seconds
– Repeat three times
Next:
– High pike plank with hip tilts
– Plank
– High plank side mountain climber
– Repeat three times
End with:
– Walkout narrow – jump squat x 2
– Laying down straight leg raises
– Wide leg jump squats
– Repeat three times
Cool down with:
– Skaters – 20 seconds
– High knees – 20 seconds
– 20 seconds rest
– Repeat three times
