Just because we’re stuck at home doesn’t mean we can’t keep up with our workout routines. Health and fitness coach Helle Hammonds has put together three intense workouts that you can knock out in just 30 minutes.
With the UK in lockdown for at least three weeks due to coronavirus, we’re limited to going out for exercise just once a day. This means it’s the perfect time to jump into some home workouts that will really push you and leave you feeling accomplished the next day.
Interested in a challenge? Healthista has launched a 30-day home workout challenge with guest fitness coach Helle Hammonds, known for her effective motivation and sculpting techniques. These workouts are designed to be both time-efficient and high intensity, ensuring great results.
Give these three home workouts a try over the next few days and share your progress with us on Instagram by tagging @HealthistaTV.
The Routine:
Each workout starts with a short warm-up followed by different sections with brief rests.
Workout 1:
1. Backward lunges alternating sides
2. Inch worms
3. Shake it out
4. Bodyweight squats
5. 30 seconds of body weight push-ups (knees down to make it easier)
6. Squat and overhead press (no equipment needed)
7. Pike push-ups (or hold a pike position)
8. Tricep dips
9. Shake it out for 10 seconds
Repeat three times
Workout 2:
1. Plank position with feet apart
2. Shoulder and knee taps
3. Jump in and out, then push up
4. Backward lunge with overhead presses
Repeat three times
Workout 3:
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
Additional Routine:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest to the floor burpees with drop downs
Do each move for four minutes, 20 seconds per move followed by 20 seconds rest, repeat four times.
Extra Warm-Up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Additional Workout Moves:
1. Sumo squat (lift heels for an advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
Repeat three times
1. Narrow-legged jump squat x2 to wide-legged jump squat x2 (do without jumping for a beginner option)
2. Split lunge (one side, lift heels for an advanced option)
3. Split lunge (switch sides, lift heels for an advanced option)
4. Narrow ski jump
Repeat three times
1. Backward lunge to one knee raising jump (switch sides, backward lunge only for beginners)
2. Bodyweight squats with two pulses
3. Hip thrust (lift heels for an advanced option)
4. Split lunge squat switch (5 reps each side)
5. Jump squats (10 reps, squat without jumping for beginners)
6. Burpees (10 reps, half burpee for beginners)
Final Routine:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
6. Tabletop hand to foot reach and tap
7. Tabletop leg kicks
8. Crunches
9. V-sit hold
10. 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 x2
2. Laying down straight leg raises
3. Wide leg jump squats
Repeat three times
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. Rest for 20 seconds
Repeat three times
Stay active during self-isolation with these challenging workouts and see the results.
