Just because we’re stuck at home doesn’t mean we can skip Workout Wednesday. Health and fitness coach Helle Hammonds is here with three intense 30-minute workouts.
Since the UK is now in a three-week lockdown due to the coronavirus, we’re limited to leaving the house only once a day for exercise, or we’ll face fines. So, it’s crucial to have effective home workouts that get our heart rate up and make us feel the burn the next day.
Ready for a challenge? Healthista has teamed up with Helle Hammonds to bring you home workouts that are both intense and time-efficient. Helle is known for her motivational style and expert sculpting techniques.
Try these three workouts over the next few days and share your progress with us on Instagram by tagging @HealthistaTV.
The routine starts with a warm-up, followed by four different sections with small rests in between:
1. Alternating backward lunges
2. Inch worms
3. Shake it out
Then:
1. Bodyweight squats
2. 30 seconds of push-ups (on knees if needed)
3. Squat with overhead press (no equipment needed)
4. Pike push-ups (or hold pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
Next:
1. Plank position with feet apart
2. Shoulder taps, then knee taps with both hands
3. Jump in and out, then push-up
4. Backward lunges with overhead presses
Repeat three times
Then:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if available)
3. Plank to elbow transitions
4. Spidermans (plank with knees to elbows)
Repeat three times
For a finisher, do two moves for four minutes, alternating 20 seconds of action with 20 seconds of rest, repeating four times:
1. Star jumps or jumping jacks, then dips to toes
2. Chest-to-floor burpees with drop-downs
The routine continues with a short warm-up and four sections with small rests:
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Then:
1. Sumo squat (advanced: lift heels)
2. Backward lunge kick on one side
3. Backward lunge kick on the other side
4. Shake it out for 10 seconds
Repeat three times
Next:
1. Two narrow legged jump squats to two wide legged jump squats, repeat (beginner option: no jump)
2. Split lunge on one side (advanced: lift heels)
3. Split lunge on the other side (advanced: lift heels)
4. Narrow ski jump
Repeat three times
Then:
1. Backward lunge to knee-raising jump on one side (beginner option: backward lunge only)
2. Backward lunge to knee-raising jump on the other side (beginner option: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced: lift heels)
Finally:
1. Split lunge squat switch – 5 reps each side
2. Jump squat – 10 reps (beginner option: squat without jump)
3. Burpee – 10 reps (beginner option: half burpee)
The last workout starts with a warm-up and four sections with small rests:
Warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
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
Repeat three times
Next:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
Repeat three times
Then:
1. Walkout narrow to jump squat x 2
2. Laying straight leg raises
3. Wide leg jump squats
Repeat three times
Finally:
1. Skaters for 20 seconds
2. High knees for 20 seconds
3. 20 seconds rest
Repeat three times
Keep moving and stay active with this 30-day fat-burning home workout challenge. Looking for more tips? Check out other ways to stay active during self-isolation, the best meal replacement shakes, fat loss hacks, quick meditation tips, and advice on eating enough to lose weight.