Even though we’re all stuck at home right now, it doesn’t mean we have to skip Workout Wednesday. Fitness coach Helle Hammonds has three killer 30-minute workouts that you can do right from your living room.
So, the UK is officially in lockdown for at least the next three weeks because of the coronavirus. We can only leave the house once a day for exercise, or else we could get fined. No more jogging around the block every hour just to get out.
We all need some effective home workouts that make us sweat and feel a little sore the next day. Healthista is starting a 30-day home workout challenge, and Helle Hammonds is here to guide us through it.
These time-efficient, high-intensity workouts by Helle are sure to get results. She’s well-known for her motivational skills and professional-level techniques. Try these three home workouts over the next few days and share your progress with us on Instagram @HealthistaTV.
Here’s the first workout routine:
1. Start with a short warm-up.
2. Then do these exercises, taking small rests in between:
– Backward lunges, alternating sides
– Inch worms
– Shake it out for 10 seconds
3. Now do:
– Bodyweight squats
– 30 seconds of push-ups (you can drop to your knees if needed)
– Squats with overhead press (no equipment needed)
– Pike push-ups (or hold the pike position)
– Tricep dips
– Shake it out for 10 seconds
Repeat this set three times.
4. Next, do:
– Plank position with feet apart
– Tap one shoulder with your hand, then tap your knee. Do both sides.
– Jump in and out, then do a push-up
– Backward lunges with overhead presses
Repeat this set three times.
5. Finally, do:
– Plank jacks
– Plank with alternating arm lifts (add weights if you can)
– Plank to elbows
– Spidermans (plank with knees to elbows)
Repeat this set three times.
For another variation, do two moves for four minutes, with 20 seconds for each move followed by 20 seconds of rest. Repeat four times:
– Star jumps then dips to toes (or jumping jacks)
– Chest to the floor burpees with drop downs
Here’s the second workout routine:
1. Begin with a short warm-up:
– Roll shoulders
– Bodyweight squats
– Curtsy lunges
– Backward lunges
– Bodyweight squats
– Curtsy lunges
2. Move on to:
– Sumo squat (advanced: lift heels)
– Backward lunge kicks, one side at a time
– Shake it out for 10 seconds
Repeat this set three times.
3. Then do:
– Narrow legged jump squat twice, then wide legged jump squat twice. Keep repeating (Beginner: do without jumps)
– Split lunge, one side at a time (advanced: raise heels)
– Narrow ski jump
Repeat this set three times.
4. Next, do:
– Backward lunge to one knee-raising jump, one side at a time (Beginner: just do backward lunges)
– Bodyweight squat with two pulses
– Hip thrusts (advanced: lift heels)
5. Finish with:
– Split lunge squat switch, 5 reps each side
– Jump squat, 10 reps (Beginner: squat without jumps)
– Burpee, 10 reps (Beginner: half burpee)
Here’s the third workout routine:
1. Start with a short warm-up and then:
– Straight leg walkout
– Straight leg walkout with a jump
– Star jumps
– Backward lunge and kick
– Repeat once more
2. Move on to:
– Tabletop hand to foot reach and tap
– Tabletop leg kicks
– Crunches
– V-sit hold
– Shake it out for 10 seconds
Repeat this set three times.
3. Follow it with:
– High pike plank with hip tilts
– Plank
– High plank side mountain climber
Repeat this set three times.
4. Then do:
– Walkout narrow jump squat twice
– Laying down straight leg raises
– Wide leg jump squats
Repeat this set three times.
5. End with 20 seconds of each:
– Skaters
– High knees
– 20 seconds rest
Repeat three times.
Stay active and feel good during self-isolation with these workouts!
