Britney Spears Workout: Killer Abs

Dec 24, 2014

The Britney Spears Workout gets her drenched with sweat. Britney shared her workout for the January/February 2015 issue of Women’s Health. Promoting a new lingerie line, as well as performing in Vegas, Britney Spears has a plan to stay in fabulous shape.

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).

britney-spears-workout-15-minute-treadmill-routine — Women’s Health

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.

[Click on any exercise above for a detailed video/description.]

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%

britney-spears-workout-hiit-abs-routine

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.

[Click on any exercise above for a detailed video/description.]

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: