As some of you may have seen, I was really fortunate to work with the UK edition of Women’s Health magazine in recent months as the ambassador for a new Tiger Balm campaign. Asked to design a short HIIT workout and stretch sequence, I got to flex my favourite muscle (my mind) and get creative with a flowing sequence of exercises you can do absolutely anywhere.

The videos below shows a few highlights from the shoot. Scroll down for a full description of  Women’s Health workout, including 4 bodyweight moves that are perfect for balancing out the season’s indulgences as we commence our countdown to Christmas. If you’d like more workout inspiration, I’ve also designed a festive-themed session for Sweaty Betty – head to the SB blog to get the scoop!

Women’s Health Workout 1 – Bodyweight HIIT

Complete 45 seconds of each exercise, then move straight onto the next one without stopping. At the end, rest for 60 seconds then repeat from the top for a total of 5 rounds. That’s 20 minutes of high-intensity, highly effective exercise. You’ll have definitely earned that lengthening, relaxing stretch sequence that follows… 

Inchworm walkouts: From standing, roll down to the floor and walk your hands out to a plank position. For an extra challenge, continue walking your hands past your shoulders and squeeze your butt to maintain a flat back. Reverse your steps and return to standing. Add an optional jump at the top before your second rep.

Tempo mountain climbers: On your final walkout, pause when your shoulders are stacked directly above your hands and lock your torso in place while driving knees to chest. Perform 4 slow climbers, hollowing the abdomen for intense core-activation, then 10 fast reps. Continue alternating between both tempos.

Alternating lunge twists: Take a reverse lunge, dropping the back knee nice and deep while keeping your chest and shoulders active. At the bottom of the lunge, twist in the direction across your front knee. Think actively about your oblique on the twisting side, fully exhaling and squeezing the muscles in your abdomen to get the most from every rep. Come to stand and alternate sides.

180 degree burpees: With your feet together, plant your hands on the floor and jump your feet softly into a high plank position. Now jump your feet back into your hands, pushing through your heels and taking a full 180 degree turn to land facing the opposite direction. Plant your hands and repeat. Remember it’s just 45 seconds til your recovery. Well done!

Women’s Health Workout 2 – Stretch & Flow

Perfect in isolation or as a cool down routine after the HIIT workout above, this sequence is time for you to smooth out any tightness in the body and slow the mind through meditation in movement. Run through each flowing stretch at your own pace, synchronising your breath to the movement and holding each phase of the exercise for as long as necessary to feel the muscles soften. This is your time – you deserve it. 

Downdog to updog: From a plank position on your hands, lift your hips high and roll your shoulders away from your ears so you resemble a long upside down V. Exhale deeply here, then on the inhale roll your chest through your hands and lift your breastbone and chin gently to the ceiling. Try to keep your thighs off the floor as you stretch your midsection. Squeeze your glutes to prevent unsupported dipping into your lower back.

Runners lunge to forward fold: Take a reverse lunge position with your right foot in front and your left foot behind. Lift your hands in the air and squeeze your left glute until you feel a gentle pull across the hip flexor on the same side. Slowly straighten your back leg and hinge from your hips to fold your chest over your right shin, taking the stretch into your hamstring. Slowly repeat on the same side, synchronising your exhale with the fold and your inhale with the lunge. Switch sides when your body and mind feel suitably open.

Tick tock legs: Lie on your back with your knees in tabletop position and your arms in a nice wide T. Keeping both shoulders glued to the floor, gently rotate your knees to the right. Go as far as you need to feel a gentle stretch through the middle and lower back, then bring the knees back through centre to the other side. You can go as fast or slow as you need to lengthen through the spine, or even fully relax into one side where you feel extra tightness.

I hope you enjoy my Women’s Health workout routine. Although my blog can get a little quiet when other elements of my business and life get busy, I will always prioritise quality over quantity because I want these posts to be useful and inspiring to you. If there’s any advice you’d like to read, workouts you would find useful or insights you’d love to learn, I always love to hear from you at brit@fitbritcollective.com! Thanks for reading and happy festive fitness! 

Brit xx 

I’m not one for making excuses. But if I were, my radio silence over the last couple weeks might just warrant your forgiveness. Two major life events happened. Firstly, my husband and I successfully bought our first house. Which means in three short weeks it’s goodbye to East London and hello to a shiny new SW postcode. It also means there’s a lot to do and not a lot of time to do it.

If that wasn’t enough, I’ve also been squeezing in training and assessments at London’s Heartcore fitness studios – best known for ruling the roost in Reformer Pilates, and becoming increasingly famed for its high-intensity TRX classes and limb-lengthening Barre programme. For those of you who know me well or have spent some time perusing my posts, you can probably guess where you’ll find me! As of this Saturday, I’ll be teaching at least five TRX classes a week in the Chelsea and Fulham studios. Which means my official foray into professional fitness instructing marks life event number two, and gives me the opportunity to bring some of the passions I’ve shared with you here to the realm of real-life! Check out the schedule here, and don’t forget to say hi if you come along to a class.

To celebrate the end of an era, I did something a little naughty… I really wanted to film one last workout for you in my East London surrounds, just somewhere a little different. So I snuck into a private garden I’ve recently stumbled across in my weekend adventures. One with fountains, ponds, lily pads and marble benches. It was seriously serene, and proved a lovely backdrop for the following bum-toning workout… That is, until I had to take cover when the site security guard made an appearance.

But don’t be fooled – even a pretty setting won’t distract you from the day-after burn these bodyweight moves will deliver. They will remind you that your bum is not just for sitting. It is also for standing to attention and looking incredibly pert – a major win during the final weeks of bikini season prep. Even if you’re not in possession of a sunseekers’ holiday itinerary, autumn is just around the corner and your favourite jeans are waiting for you to fill them out with your best-ever bottom!

4-Step Kickback Series

Step 1: Time to give yourself a real kick in the bottom. From a table top position, with your shoulders stacked over your hands and your belly button scooped in, bring your right knee into your chest then point the toe and extend it as long as possible behind you. Do this 15 times.

Step 2: Now hold the foot out behind you and slowly lower and lift it to the ground. Think about firing from the glutes throughout – you’ll know you’re doing it correctly when that right cheek starts to burn. 15 reps here, too.

Step 3: OK, now hold the foot out long and flex it as you curl the heel towards your bum. You should feel the heat spread through your hamstrings. You guessed it – 15 times.

Step 4: Finally, hold at the top and keep that foot flexed as you pulse the heel towards the sky. Keep this movement small and controlled – your hips should stay squared to the ground throughout. Go on, give me 15. All done! Best do the left cheek, too…

Plank Leg Lifts

Get into your perfect plank position on your forearms. Remember your checklist: glutes clenched, abs engaged, back flat. Ready? Now slowly peel your right foot off the ground and lift it a V-motion over your left foot, tap the ground, and return to the start. Keep those hips stable throughout. Yep, you’ll feel this one through the core, too – but who ever said no to a flat, toned tum? Work to fatigue, then take a rest before repeating with the left foot. I recommend 10 reps on each side.

Hip Bridge Pulses

Roll over to your back and plant your feet on the ground a few inches from your bottom. Reach for the stars – literally! Point your right toe to the heavens and peel your bum and lower back off the floor by clenching your left glute. After 15 full reps, hold at the top of the movement and try to pulse the hips one inch higher for a further 10 reps. Switch sides! No cursing – the gods of great glutes are watching!

Side Squat

By taking your squat into one leg and out to the side, you’ll activate deeper into your gluteus medius – the muscles down the sides of your hips. The more toned these are, the better you’re going to feel in sexy high-cut swimwear. Body confidence spells uninhibited beach fun, and you deserve nothing less! Stand with your feet together, then take a wide step to the side with your right foot. Keep your feet on an even plane as you sink back through the right hips. Try to get your thigh parallel with the ground before pressing off the heel and returning to the start. Complete all your reps on one side (12-15 should do the trick) before switching.

Sweeping Squat Hold

As you’ve just nailed your dynamic squat form, take the next step and challenge yourself with a static hold. Sink into a narrow stance squat and take the weight into your right foot. Now sweep the left foot from front to back, keeping the movement slow and controlled. Pull the shoulders back, switch on the core and try to sink a little deeper towards the final rep (that should be roughly the point your thigh starts to shake).

Single Leg Deadlift and Split Kicks

No one knows the way to a pert bottom and long lean legs like a ballerina, so the final move is inspired by traditional ballet training. From standing, slowly bend from the hips and lift your left leg straight behind you. When your body forms a perfect T, plant your hands on the ground and take the leg up even higher. Ballerinas and barre regulars call this the ‘standing splits’, but my tight hamstrings don’t take me into anything quite resembling the splits. However high you can take your leg, turn out and pulse the foot just a centimetre or two higher. Go for 3 pulses, then return to standing. Slow and steady – your core and hamstrings will keep you in control. This is one rep – aim for 10, then switch sides.

Enjoy your workout! Wishing you booty confidence for the beach and beyond – don’t forget to send me the evidence on Instagram ;).  

Brit x