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Workout of the Week

30 Minute fat-burning workout for lower body – new Sweaty 30 series

body weight squat, sweaty 30 lower body workout by

You’ve been asking for fat-burning workouts and we’ve enlisted HealthistaTV special guest, Helle Hammonds founder and CEO of GymClass to deliver. This week’s workout is a lower body blast

This sweat-inducing workout designed and delivered by Helle Hammonds of GymClass focuses on using the lower body to quickly burn off fat.  Helle has long been praised for her effectiveness with motivation and professional-level sculpting techniques. Like GymClass, this time-efficient workout is high intensity but yields results.

The routine begins with a short warm-up and is followed by four different sections with small rests between.

Short warm-up:

  1. Roll shoulders
  2. Body weight squats
  3. Curtsy lunge
  4. Backwards lunge
  5. Body weight squats
  6. Curtsy lunge

First section:

  1. Sumo squat (Advanced option – lift heels)
  2. Backward lunge kick – one side
  3. Backward lunge – change side
  4. Shake it out for 10 seconds

Repeat three times

Second section:

  1. Narrow legged jump squat x two to wide legged jump squat x two and keep repeating (Beginner option – Narrow to wide squats without jump)
  2. Split lunge – one side (Advanced option – raise heels)
  3. Split lunge – change side (Advanced option – raise heels)
  4. Narrow ski jump

Repeat three times

Third section:

  1. Backward lunge to one knee raising jump – one side (beginner option – backward lunge only)
  2. Backward lunge to one knee raising jump – change side (beginner option – backward lunge only)
  3. Body weight squat with two pulses
  4. Hip thrust (Advanced option – raise heels)

The finisher:

  1. Split lunge squat switch from side to side – 5 reps each side
  2. Jump squat – 10 reps (beginner option – squat without jumping)
  3. Burpee – 10 reps (beginner option – half burpee)


Helle Hammonds GymClass Sweaty Thirty by Healthista bioHelle Hammonds, 38, founded London’s leading group fitness studio – GymClass in 2014. She wanted to create a gym that not only encouraged those intimidated by fitness to come in, but to also re-programme those who visited daily striving for that size six frame. Helle wanted to make it clear that exercising is about getting stronger, building leaner muscles, strengthening the core, interacting socially, and living a healthier and happier lifestyle. Helle spent a number of years working at renowned gyms across London, learning and gaining experience, before opening her first studio in Holland Park in 2014. Helle has personally designed the GymClass workout to deliver distinct results in building fitness faster, sculpting leaner muscles, melting stubborn fat and strengthening the core.

Read More:

30 minute fat-burning workout for upper body – new Sweaty 30 series

The 5-minute running warm-up to keep injuries at bay

30 day bikini body challenge: Day 1

30 day HIIT challenge – day 1

10 minute fat burning yoga routine from YouTube youga star Tara Stiles – exclusive to Healthista TV



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