
To create her workout plan, Britney Spears reached out to Julie Kennington of Drenched Fitness. Britney knew that Julie would put her through a tough workout that delivers results. The 60 minute HIIT (High-Intensity Interval Training) workout, designed by Kennington, is Britney Spears’ go-to routine.
Britney Spears HIIT & Circuit Training Routine
The Britney Spears workout HIIT & circuit training routine. This involves going back-and forth between cardio and strength training. Constantly changing things up makes the Britney Spears workout more fun.
Changing pace also keeps Britney Spears motivated to work out. And, research shows that if you find a workout you enjoy, you’re less likely to pig out afterwards. To get those killer abs, Britney Spears does an hour routine. She goes back and forth between cardio and strength training.
The HIIT & circuit training routine incorporates cardio, abs and weight training. This is one of many workouts that Britney uses. For more workouts than just this one: Steal the Britney Spears workout routine. Britney talks about her workout routine, saying:
If I want to feel like I’m really sweating, that’s what I do.
The Britney Spears workout routine, as designed by her trainer, looks like this:
- 15 Minute Treadmill HIIT Routine
- 15 Minute Toning/Strength Training
- 15 Minute Treadmill HIIT Routine
- 15 Minute Toning/Strength Training
Part 1: Britney Spears Workout 15 Min
Here’s Part 1 of the Britney Spears workout 15 minute routine (0-15min). She uses a treadmill:
Time | Speed | Incline |
---|---|---|
2 Min | Warm Up | 1% |
1 Min | Jog | 2% |
1 Min | Run | 2% |
1 Min | Recovery | 2% |
30 Secs | All-Out Sprint | 2% |
30 Secs | Recovery | 2% |
30 Secs | All-Out Sprint | 3% |
30 Secs | Recovery | 3% |
30 Secs | All-Out Sprint | 4% |
1 Min | Recovery | 2% |
2 Min | Jog | 2%-8% |
1 Min | Recovery | 8% |
30 Secs | Jog | 8% |
30 Secs | Run | 4% |
30 Secs | All-Out Sprint | 2% |
1 Min | Recovery | 2% |
Part 1 is done on the treadmill at varying inclines. For the 2%-8% incline, Britney increases the incline by 2% every 30 secs. Eventually, this gets her to 8% of treadmill HIIT for 30 secs. After this, she keeps the 8% incline, but goes at recovery speed (the goal of recovery speed is to bring your heart back down to normal).

Part 2: Britney Spears Workout 15 Min
Here’s Part 2 of the Britney Spears workout (:15-30 min). It’s a 15 minute toning routine. Britney switches it up for these 15 minutes. She does strength training and abs.
Exercise | Sets | Reps | Notes |
---|---|---|---|
Alternating Reverse Lunges with a Bicep Curl | 3 | 20 | (10 each leg) |
Knee Pushups | 3 | 15 | Use Knees for support, or do normal pushups. |
Dumbbell Deadlift | 3 | 15 | Bent Knee |
Bicycle Crunches | 3 | 30 | (15 each side) |
Planks | 3 | 30sec | 30 secs, or just hold as long as you can. |
Getting those killer abs is the most important part of the Britney Spears workout. So, Britney Spears, and her trainer Julie Kennington, devote a portion of each workout to getting sexy abs.
Part 3: Britney Spears Workout 15 Min
Here’s Part 3 of the Britney Spears workout (:30-45 min). For the next 15 minutes, Britney Spears gets back on the treadmill.
Time | Speed | Incline |
---|---|---|
2 Min | Warm Up | 2% |
1 Min | Power-Walk (use arms) | 2% |
1 Min | Power-Walk (use arms) | 15% |
1 Min | Jog | 2% |
1 Min | Recovery Speed | 2% |
30 sec | All-Out Sprint | 2% |
1 Min | Recovery Speed | 2% |
1 Min | Jog | 2% |
45 sec | Run | 2% |
30 sec | All-Out Sprint | 2% |
1 Min | Recovery Speed | 2% |
1 Min | Jog | 2% |
45 sec | Run | 2% |
30 sec | All-Out Sprint | 2% |
1 Min | Recovery Speed | 2% |
30 sec | All-Out Sprint | 2% |
1 Min | Recovery Speed | 2% |
30 sec | All-Out Sprint | 2% |
30 sec | Recovery Speed | 2% |
Part 4: Britney Spears Workout 15 Min
Here’s Part 4 of the Britney Spears workout (:45-60min). It’s the final 15 minutes of her workout routine. Britney Spears goes back to light weights and abs for the final 15 minutes.
Exercise | Sets | Reps | Notes |
---|---|---|---|
Front Squats | 3 | 15 | Weight: Use whatever you have around |
Tricep Bench Dips | 3 | 15 | If at-home, use a chair or sofa |
Superman Exercises | 3 | 15 | Keep your head looking at the floor |
Ab Crunches | 3 | 20 | Keep neck comfortable, focus on abs/core. |
As you can see, the Britney Spears workout routine starts with:
- 15 minutes on the treadmill–>
- Then, she goes for 15 minutes of circuit training
- Followed by another 15 minutes on the treadmill.
- Finishes with another 15 minutes of circuit training.
Britney Spears Abs Controversy
Britney Spears’ abs have always been something of controversy. Some critics have questions as to whether they’re real. In a recent issue of Women’s Health, Britney Spears bared her sexy abs for everyone to see.

Critics were quick to say her abs were airbrushed. But, Women’s Health released a behind-the-scenes video (below) where one could tell her abs were real. The Britney Spears abs controversy seems to be over for now.
As for confidence, and her body image, Britney Spears says it’s no longer about having a man to validate yourself. Instead, Britney says:
For women to feel more confidence and to be more loving of themselves, I don’t think you need a man in this world anymore. I think you just need yourself, and a little love, and a bath.
Later in the interview, Britney also says chocolate is important in making her feel good about herself. Britney Spears, the mother of 2 boys, Preston and Jayden, says working out gets harder over the years. That’s why she likes fun workouts that help her remain consistent. Britney Spears talks about kids and her workout, saying:
After I had Jayden, it was real easy for me to get back in shape. But five years later, I started noticing changes in my body. My hips are a little wider because I’ve had kids. So it was crucial for me to be continuous with my exercise. Consistency is [the] key.
Britney Spears started The Intimate Britney Spears Collection, a lingerie line (she partnered with a Danish company). This is when Britney is famous for says she doesn’t need a man to feel sexy. When asked what makes her feel sexy, she says:
I love a long bath and chocolate to make me feel sexy.
Britney Spears Workout Videos
For Britney Spears 2015 concert/tickets see here.
Sources/Read More:
- The Britney Spears Diet
- Steal the Britney Spears Workout Routine
- Britney Spears Abs: Get Her “I’m A Slave For You” Routine
- January/February 2015 issue of Women’s Health Magazine
Share The Britney Spears Workout
Share The Britney Spears Workout here:
What's Next
- Madonna Workout | Age-Defying Moves From Her New Trainer
- Shakira Workout: Sexy Moves Straight From Her Trainer
- Beyonce Workout & Diet: Power Moves For A Busy Lifestyle
- Britney Spears Abs: Get Her “I’m A Slave For You” Abs Routine
- Jennifer Lopez Workout: How She Got Her Famous Backside
- Megan Fox Workout Diet: 5-Factor Workout Key To Success
- Kendra Wilkinson Workout & Diet: Switching It Up
- Jennifer Aniston Workout: Cardio Spinning Running Yoga