Britany Williams’ Top Tips For Kickstarting Your Routine In 2025

The Sweat Challenge returns on 13 January with brand-new programs designed to help you achieve your 2025 goals and Britany Williams’ challenge program, The Kickstarter, is all about helping you get back on track with short, sharp workouts that will energise and inspire. 

Are you ready to discover a fitness routine that truly works for you and kickstart your year? This is your moment to commit to yourself and say yes to YOU. 

What is The Kickstarter Challenge? 

Britany’s Sweat Challenge program is all about building a fun, consistent workout routine that will truly set you up for success in 2025. With five weekly workouts that will take 15-25 minutes to complete, Britany has designed this program with a blend of strength training, barre and cardio to give you a well-rounded routine that will improve your fitness, strength, posture, balance and mobility from every angle. 

This is all about making fitness fit into your life, so Britany encourages you to complete at least three sessions each week. After an extra challenge? Select the Challenge Me option to include an additional workout in your week. You’ll only need dumbbells and a bench or chair, making this a great program for training at home or in the gym. 

Britany’s top tips 

For anyone who is kickstarting their fitness journey with the Sweat Challenge, opting for another one of Britany’s popular Sweat programs or any workout or program in the Sweat app (Britany also has an amazing series called The Daily 20 if you want short sharp sessions!), this is her go-to advice.

Show up for yourself 

Sometimes, the toughest part of starting a new fitness routine isn’t the time spent working out, but everything that comes before you roll out your mat and hit that “Start Workout” button in the Sweat app. 

Whether it’s carving out time in a busy schedule for movement, overcoming moments of self-doubt or even making the decision to say yes to you and register for the Sweat Challenge in the first place, Britany wants you to know she is SO proud of you for committing to yourself. 

“The hardest part is showing up,” she says, highlighting that starting the Sweat Challenge is all about focusing on progress, not perfection. “Don’t fret if you don’t do every exercise perfectly or if you have to click “pause” on the app more than you’d like. I just want you to focus on showing up and clicking “start” at least three times each week.”

Before you start the Sweat Challenge or working towards a fitness goal of your own, why not take some time to write down how you want to feel by the end of it. Britany says this will come in handy around the week three mark, where motivation typically tends to dip. Harnessing the power of intrinsic motivation can help supercharge your routine, and coming back to your goals and remembering why you started can help you dig deep in those moments when your motivation is waning. 

“Find at least one moment in each workout that you’re proud of and let that pride and confidence spill into the rest of your day,” she says. “You are accomplishing amazing things and I am so inspired by you!”

Remember, all movement is good movement 

Alongside your weekly workouts, Britany wants to encourage you to carve out time for exercise snacks in your daily routine. These small bursts of movement are all about helping make fitness a habit. 

“Can you go for a 5-minute lunchtime walk? Take the stairs instead of the elevator? Or maybe even just roll around on the floor with your pet or kiddos,” says Britany. “All movement counts and can support a healthy lifestyle. “

Put in the work 

From week two onwards on your fitness journey, Britany wants you to make sure your form is a focus. This is all about ensuring you’re engaging the right muscles at the right time and reducing your risk of injury. 

“Take the time to look at your workout ahead of time to ensure you’re understanding how to target the intended muscle groups properly,” she says. 

If you’re doing The Kickstarter Challenge, mastering your form early on will help you push yourself when Britany starts to level up the difficulty in the later weeks. As you progress through The Kickstarter, she wants you to start thinking about how you can keep challenging yourself. 

“I’ve done some of the work for you by leveling up the exercises, but what can you do to continue to maximize your efforts? Maybe try lifting heavier dumbbells in an exercise that’s been feeling good or maybe add in one of the optional workouts if you haven’t done that yet.”

Nourish your body 

Eating feel-good food that supports your goals goes hand-in-hand with kickstarting your fitness routine, so don’t forget to take some time to look at the Food section of the Sweat app to help power your progress. 

“Don’t forget to start pairing healthy eating habits with the consistency you’ve built in your workouts,” says Britany. “Head to the recipe library in the Sweat app to check out some delicious recipes to support your fitness goals.

Don’t forget to register 

The Sweat Challenge is your chance to kickstart your fitness journey, elevate your training or try something new for six weeks, whether you’re training at home or in the gym. In the Sweat app, you can browse Sweat Challenge programs by fitness goal, whether you’re looking to get fit, strong, back on track, run-ready, or work on your flexibility and balance. 

With 17 programs to choose from (including three from Britany!), get ready to make fitness a habit when the Sweat Challenge begins on 13 January while working out alongside one of the most supportive female fitness communities in the world.