By fitlifemonthly 
Just because we’re in self-isolation doesn’t mean we’re skipping our Workout Wednesday. Health and fitness coach Helle Hammonds has put together three intense, 30-minute workouts to keep us moving while we’re stuck at home.
With the UK in lockdown for at least three weeks due to the coronavirus, we can only leave the house once a day to exercise, otherwise we risk a fine. So, it’s more important than ever to have effective home workouts that push our limits and leave us feeling the burn the next day.
Healthista has brought in Helle Hammonds, a renowned fitness and health coach, for a 30-day home workout challenge. Helle is known for her motivating approach and professional sculpting techniques. These workouts are high-intensity and designed to get results.
Here’s what you need to do over the next few days. Let us know how you’re doing by tagging @HealthistaTV on Instagram with your “sweat thirty” home workouts.
Start with a short warm-up followed by these four different sections, with small breaks in between:
1. Backward lunges (alternating sides)
2. Inch worms
3. Shake it out
Then move on to:
1. Bodyweight squats
2. 30 seconds of bodyweight push-ups (modify by bringing knees down if needed)
3. Squat and overhead press (no equipment required)
4. Pike push-ups (or hold the pike position)
5. Tricep dips
6. Shake it out for 10 seconds
Repeat three times
Next, do:
1. Plank position with feet apart
2. Shoulder taps, then knee taps (using both hands)
3. Jump in, jump out, then push up
4. Backward lunge with overhead presses
Repeat three times
Finally, complete:
1. Plank jacks
2. Plank and lift alternating arms (use weight if possible)
3. Plank to elbows
4. Spidermans (plank knees to elbows)
Repeat three times
For an additional four-minute burst, do two moves for 20 seconds each, followed by 20 seconds rest, and repeat this sequence four times:
1. Star jumps then dips to toes (or jumping jacks)
2. Chest-to-floor burpees with drop downs
For another routine, start with a short warm-up followed by:
1. Roll shoulders
2. Bodyweight squats
3. Curtsy lunge
4. Backward lunge
5. Bodyweight squats
6. Curtsy lunge
1. Sumo squat (advanced: lift heels)
2. Backward lunge kick (one side)
3. Backward lunge (change side)
4. Shake it out for 10 seconds
Repeat three times
Next steps:
1. Narrow-legged jump squat x 2 to wide-legged jump squat x 2, and keep repeating (beginner: narrow to wide squats without jump)
2. Split lunge (one side) (advanced: raise heels)
3. Split lunge (change side) (advanced: raise heels)
4. Narrow ski jump
Repeat three times
Then do:
1. Backward lunge to knee-raising jump (one side) (beginner: backward lunge only)
2. Backward lunge to knee-raising jump (change side) (beginner: backward lunge only)
3. Bodyweight squat with two pulses
4. Hip thrust (advanced: raise heels)
Final sequence:
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)
For a different routine, warm up and follow these steps:
1. Straight leg walkout
2. Straight leg walkout with a jump
3. Star jumps
4. Backward lunge and kick
Repeat once more
Then move to:
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 up:
1. High pike plank with hip tilts
2. Plank
3. High plank side mountain climber
Repeat three times
Then do:
1. Walkout narrow-jump squat x 2
2. Laying down straight leg raises
3. Wide-leg jump squats
Repeat three times
Final burst:
1. Skaters (20 seconds)
2. High knees (20 seconds)
3. 20 seconds rest
Repeat three times
This 30-day fat-burning home workout challenge is perfect for staying active during self-isolation. Keep moving with these home workouts!
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