The simple 20-minute workout Rivals star Nafessa Williams uses when she can’t be bothered to exercise

Counting down the hours until the next episode drop of Rivals? Us, too. So, while you’re waiting, why not try the simple, go-to workout of one of the show’s stars, Nafessa Wiliams, who plays talented, no-nonsense TV producer Cameron Cook in the much-loved series.

And if you’ve ever wondered how actors ever manage to fit workouts around such busy filming schedules – like that of Rivals – for Nafessa, the key to consistency is keeping it simple, short and sweet.

‘I was supposed to work out hours ago,’ says Nafessa – who is a fan of yoga, cycling and running – of her low motivation in an Instagram post detailing the workout.

The workout

Working out in her home garage gym, Nafessa uses a treadmill and small dumbbells in this workout, but you could just as easily do it equipment-free by walking or running outside and performing the leg lifts without weights.

Below, find Nafessa’s super simple 20-minute workout.

Warm-up

15 minutes walking on the treadmill.

Donkey kicks + fire hydrants

3 sets of 20 reps on each leg.

Bicycle crunches

3 sets of 20 reps.

Cool-down

Stretches of your choice – in the video, Nafessa is seen doing a hurdler hamstring stretch and a pigeon pose stretch.

‘Honestly, I hadn’t worked out in three weeks, I wasn’t feeling too well, but I’m back – and the first day is the hardest day, so keep going, stay focused. Consistency is key, even if it’s 30 minutes, we can commit to that… or try to,’ says Nafessa at the end of the video.

‘Working out helps me mentally prepare for my day. It’s gon always be a priority even if I only have 20-30 mins,’ she adds in the caption.

It’s a refreshing and realistic approach to movement, and highlights the benefits of slotting your workout plan into your life rather than being controlled by it.

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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.