Even though we’re all stuck at home, it’s still Workout Wednesday! Health and fitness coach Helle Hammonds is here with three intense 30-minute workouts you can do at home.
So, the UK is officially in lockdown due to the coronavirus, which means we can only go outside once a day for exercise or risk getting fined. This has put a damper on plans to continually jog around the block to escape the house. Now more than ever, we need effective home workouts that really get our hearts pumping and leave us feeling that good kind of sore the next day.
If you’re up for it, the Healthista 30-day home workout challenge is kicking off now. Helle Hammonds, a celebrated fitness and health coach, has prepared some tough home workouts that will seriously make you sweat. Her workouts are quick, high intensity, and designed to deliver results.
Try these three workout routines over the next few days and share your progress by tagging @HealthistaTV on Instagram.
Routine 1:
Start with a short warm-up and then move into these four sections with small breaks in between:
1. Alternate backward lunges
2. Inch worms
3. Shake it out
Next, do:
1. Bodyweight squats
2. 30 seconds of push-ups (use knees for an easier version)
3. Squat and overhead press (no equipment needed)
4. Pike push-ups (or hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times.
Then:
1. Plank position with feet apart
2. Shoulder taps followed by knee taps with both hands
3. Jump in and out, then push up
4. Backward lunge with overhead press
Repeat three times.
Finally:
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you can)
3. Plank to elbows
4. Spiderman planks (knees to elbows)
Repeat three times.
Routine 2:
Start with a short warm-up and proceed with these four sections:
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
Workout:
1. Sumo squats (lift heels for advanced)
2. Backward lunge kick (one side)
3. Backward lunge (other side)
4. Shake it out for 10 seconds
Repeat three times.
Next:
1. Narrow-legged jump squats x2 to wide-legged jump squats x2
2. Split lunge (one side, lift heels for advanced)
3. Split lunge (other side, lift heels for advanced)
4. Narrow ski jumps
Repeat three times.
Then:
1. Backward lunge with one knee-raising jump (one side, beginner: lunge only)
2. Backward lunge with one knee-raising jump (other side, beginner: lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for advanced)
Repeat three times.
Finally:
1. Split lunge squat switch, 5 reps each side
2. Jump squat, 10 reps (beginner: squat without jumping)
3. Burpee, 10 reps (beginner: half burpee)
Routine 3:
Start with a short warm-up and then move on to these four sections:
Warm-up:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
5. Repeat once more.
Workout:
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 climber
Repeat three times.
Finally:
1. Walkout, narrow jump squat x2
2. Lying down straight leg raises
3. Wide-leg jump squats
Repeat three times.
Cardio finish:
1. Skaters – 20 seconds
2. High knees – 20 seconds
3. 20 seconds rest
Repeat three times.
Join the 30-day fat-burning home workout challenge, keep moving with 19 home workouts, and discover the best meal replacement shakes. If you’re feeling stressed, a 5-minute meditation might help. For those looking to lose weight, meet the trainer who believes you’re probably not eating enough.
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