Being stuck at home doesn’t mean we can’t follow through with workout Wednesday. Fitness coach Helle Hammonds has created three intense 30-minute workouts for us to try during self-isolation.

Since the UK is on lockdown for at least three weeks due to the coronavirus, we’re limited to one exercise outing per day. It’s a good time for some effective home workouts that can get our hearts pumping and make us feel accomplished.

Healthista has teamed up with Helle Hammonds to bring us high-intensity workouts that are both time-efficient and effective. Helle is known for her motivational skills and professional sculpting techniques.

Here’s a breakdown of the workouts:

First Routine:
1. Start with a short warm-up.
2. Four sections with short rests in between:
– Backward lunges alternating sides
– Inch worms
– Shake it out

3. Followed by:
– Bodyweight squats
– 30 seconds of bodyweight push-ups (modify by bringing knees down if needed)
– Squat with an overhead press (no equipment needed)
– Pike push-ups (or hold a pike position)
– Tricep dips
– Shake it out for 10 seconds
– Repeat three times

4. Next set:
– Plank position with feet apart
– One-hand shoulder tap, hands to knees tap (both sides)
– Jump in and out, then push-up
– Backward lunge with overhead press
– Repeat three times

5. Final exercises:
– Plank jacks
– Plank with alternating arm lifts (use weights if you can)
– Plank to elbows
– Spidermans (plank knees to elbows)
– Repeat three times

6. Finish with a rapid round:
– Star jumps then dips to toes (or jumping jacks)
– Chest-to-floor burpees with drop downs
– Do each move for 20 seconds, rest for 20 seconds, and repeat four times

Second Routine:
1. Short warm-up:
– Roll shoulders
– Bodyweight squats
– Curtsy lunge
– Backward lunge
– Bodyweight squats
– Curtsy lunge again

2. Main workout:
– Sumo squat (advanced: lift heels)
– One-sided backward lunge kick
– Backward lunge (switch sides)
– Shake it out for 10 seconds
– Repeat three times

3. Followed by:
– Narrow-legged jump squat x2, wide-legged jump squat x2 (Beginners: no jump)
– Split lunge (one side, advanced: raise heels)
– Split lunge (switch sides, advanced: raise heels)
– Narrow ski jump
– Repeat three times

4. Final exercises:
– Backward lunge to one knee-raising jump (switch sides; beginners just do lunges)
– Bodyweight squat with two pulses
– Hip thrust (advanced: raise heels)
– Split lunge squat switch (5 reps each side)
– Jump squat (10 reps; beginners don’t jump)
– Burpee (10 reps; beginners do half burpees)

Third Routine:
1. Start with a short warm-up.
2. Warm-up to include:
– Straight leg walkout
– Straight leg walkout with a jump
– Star jumps
– Backward lunge and kick
– Repeat once more

3. Main workout:
– Tabletop hand to foot reach and tap
– Tabletop leg kicks
– Crunches
– V-sit hold
– Shake it out for 10 seconds
– Repeat three times

4. Next steps:
– High pike plank with hip tilts
– Plank
– High plank side mountain climbers
– Repeat three times

5. Final exercises:
– Walkout narrow to jump squat x2
– Laying down straight leg raises
– Wide leg jump squats
– Repeat three times

6. Quick cardio:
– Skaters (20 seconds)
– High knees (20 seconds)
– 20 seconds rest
– Repeat three times