Just because we’re stuck at home doesn’t mean we should skip Workout Wednesday. Fitness coach Helle Hammonds is here with three intense workouts you can squeeze into just 30 minutes.
With the coronavirus forcing the UK into a three-week lockdown, we’re only allowed out once a day for exercise, or we risk a fine. So, getting into a solid home workout routine is more important than ever. We need workouts that get our heart pumping and leave us feeling the burn the next day.
Healthista has teamed up with Helle Hammonds, a fitness and health coach, to bring you effective home workouts. Helle is known for her motivational approach and professional-level techniques, making these high-intensity workouts both time-efficient and effective.
Here are three home workouts to try over the next few days. Share your progress on Instagram by tagging @HealthistaTV.
Workout 1:
Start with a short warm-up and move on to four different sections with small rests in between.
1. Alternating backward lunges
2. Inch worms
3. Shake it out
1. Bodyweight squats
2. 30 seconds of push-ups (do them on your knees for an easier option)
3. Squat with an overhead press (no equipment needed)
4. Pike push-ups (or just hold a pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
1. Plank position with feet apart
2. Shoulder taps, followed by knee taps
3. Jump in and out, then push up
4. Backward lunge with overhead presses
Repeat three times
1. Plank jacks
2. Plank with alternating arm lifts (use weights if you can)
3. Plank to elbows
4. Spidermans (plank with knees to elbows)
Repeat three times
Do two moves for four minutes, 20 seconds each, followed by 20 seconds of rest, and repeat four times:
1. Star jumps and dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop downs
Workout 2:
Start with a short warm-up, then proceed to four different sections with small rests in between.
Warm-up:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Body squats
6. Curtsy lunge
1. Sumo squat (lift heels for a challenge)
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 squats x 2 to wide-legged jump squats x 2 (beginner option: squats without jumping)
2. Split lunge (one side, lift heels for a challenge)
3. Split lunge (switch sides, lift heels for a challenge)
4. Narrow ski jump
Repeat three times
1. Backward lunge to knee-raising jump (one side; beginner option: backward lunge only)
2. Backward lunge to knee-raising jump (switch sides; beginner option: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (lift heels for a challenge)
1. Split lunge squat switch (5 reps each side)
2. Jump squats (10 reps; beginner option: squat without jumping)
3. Burpees (10 reps; beginner option: half burpee)
Workout 3:
Start with a short warm-up, then move on to four different sections with small rests in between.
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more
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
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
1. Walkout narrow to jump squat x 2
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 (20 seconds)
Repeat three times
