Even though we’re all stuck at home right now, that doesn’t mean we should skip our Workout Wednesday. Health and fitness coach, Helle Hammonds, is here with three intense 30-minute workouts you can do right at home.
With the UK in lockdown for at least three weeks due to the coronavirus, our outdoor exercise is now limited to just one trip per day, or face a fine. So, it’s the perfect time to find effective home workouts that get your heart pumping and muscles working.
If you’re up for a challenge, check out the Healthista 30-day home workout challenge. Helle Hammonds, a fitness and health coach known for her motivational skills and professional techniques, has designed some serious home workouts for us.
Try these workouts in the next few days and share your progress with us on Instagram by tagging @HealthistaTV. Here’s what you’ll need to do:
Start with a brief warm-up, then move through four sections with short breaks in between:
1. Backward lunges, alternating sides
2. Inch worms
3. Shake it out
4. Bodyweight squats
5. Bodyweight push-ups (knees down if needed)
6. Squat and overhead press
7. Pike push-ups or hold a pike position
8. Tricep dips
9. Shake it out for 10 seconds
10. Repeat this sequence three times
Then:
1. Plank with feet apart
2. Shoulder taps and knee taps
3. Jumps in and out, then push-up
4. Backward lunges with overhead press
5. Repeat this sequence three times
Next:
1. Plank jacks
2. Plank with alternating arm lifts (use weight if possible)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
5. Repeat this sequence three times
For a quick circuit:
1. Star jumps and toe dips or jumping jacks
2. Chest-to-floor burpees with drop-downs
Move to the next part, starting with a brief warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunges
4. Backward lunges
5. Bodyweight squats
6. Curtsy lunges
Then:
1. Sumo squats (lift heels for an advanced option)
2. Backward lunge kick (one side)
3. Backward lunge (change sides)
4. Shake it out for 10 seconds
5. Repeat three times
Next:
1. Narrow leg jump squats to wide leg jump squats (or do them without jumping for a beginner version)
2. Split lunges (one side, lift heels for advanced)
3. Split lunges (other side, lift heels for advanced)
4. Narrow ski jumps
5. Repeat three times
Finally:
1. Backward lunge to knee raise jump (one side, do only the lunge for beginners)
2. Backward lunge to knee raise jump (change sides, do only the lunge for beginners)
3. Bodyweight squats with two pulses
4. Hip thrusts (lift heels for advanced)
1. Split lunge squat switch (5 reps each side)
2. Jump squats (10 reps, or squat without jumping)
3. Burpees (10 reps, or half burpees)
The last routine also starts with a brief warm-up:
1. Straight leg walkouts
2. Straight leg walkouts with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more
Then:
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
6. Repeat three times
Next:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
4. Repeat three times
Lastly:
1. Walkout narrow jump squat (x2)
2. Laying down straight leg raises
3. Wide leg jump squats
4. Repeat three times
For a quick finisher:
1. Skaters for 20 seconds
2. High knees for 20 seconds
3. Rest for 20 seconds
4. Repeat three times
Stay active and keep moving with these workouts while we’re all in self-isolation!