Just because we’re in self-isolation doesn’t mean we should skip Workout Wednesday. Fitness coach Helle Hammonds has created three intense workouts you can finish in just 30 minutes.
Since the UK entered a lockdown due to the coronavirus, we’re only allowed to leave the house once a day for exercise. No more frequent jogs around the block to break up the day. So now we really need effective home workouts that get our heart rates up and make us feel the burn.
Healthista has teamed up with Helle Hammonds to bring you these effective home workouts. Known for her motivational skills and professional sculpting techniques, Helle’s routines are high-intensity and deliver results.
Try out these three home workouts over the next few days and share your progress with us on Instagram at @HealthistaTV.
Workout Routine:
Routine 1:
– Warm-up
– Backward lunges (alternating sides)
– Inch worms
– Shake it out
– Body weight squats
– 30 seconds of body weight push-ups (use knees for an easier option)
– Squat and overhead press (no equipment needed)
– Pike push-ups (or hold a pike position)
– Tricep dips
– Shake it out for 10 seconds
– Repeat the sequence three times
Routine 2:
– Plank with feet apart
– Shoulder taps, then knee taps (both hands)
– Jump in and out, followed by a push-up
– Backward lunge with overhead presses
– Repeat the sequence three times
Routine 3:
– Plank jacks
– Plank with alternating arm lifts (use weights if possible)
– Plank to elbows
– Spidermans (plank with knee to elbows)
– Repeat the sequence three times
Extra Challenge:
– Two moves for four minutes, 20 seconds per move, 20 seconds rest:
– Star jumps then dips to toes (or jumping jacks)
– Chest to the floor burpees with drop downs
Routine 2:
Warm-up:
– Roll shoulders
– Body weight squats
– Curtsy lunge
– Backward lunge
– Body weight squats
– Curtsy lunges
Sequence:
1. Sumo squat (lift heels for an advanced option)
2. Backward lunge with kick (one side)
3. Backward lunge (switch sides)
4. Shake it out for 10 seconds
– Repeat three times
Continuation:
1. Narrow legged jump squats x2 to wide legged jump squats x2 (no jump for beginners)
2. Split lunge (one side, lift heels for advanced option)
3. Split lunge (switch sides, lift heels for advanced)
4. Narrow ski jumps
– Repeat three times
Final Round:
1. Backward lunge to knee-raising jump (beginner: lunge only, one side)
2. Backward lunge to knee-raising jump (beginner: lunge only, switch sides)
3. Bodyweight squat with two pulses
4. Hip thrusts (advanced: lift heels)
– Split lunge squat switch (5 reps each side)
– Jump squat (10 reps, no jump for beginners)
– Burpee (10 reps, half burpee for beginners)
Routine 3:
Warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
– Repeat sequence
Main Sequence:
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
Core & Cardio:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climbers
– Repeat three times
Final Push:
1. Walkout narrow – jump squat x2
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 for 20 seconds
– Repeat three times
Stick with this 30-day home workout challenge and track your progress. Stay active during self-isolation with these effective exercises.
For more workout plans and tips, check out our selection of fitness resources. Stay healthy and fit!