{"id":720116,"date":"2026-06-07T01:39:22","date_gmt":"2026-06-07T01:39:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/720116\/"},"modified":"2026-06-07T01:39:22","modified_gmt":"2026-06-07T01:39:22","slug":"the-simple-20-minute-workout-rivals-star-nafessa-williams-uses-when-she-cant-be-bothered-to-exercise","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/720116\/","title":{"rendered":"The simple 20-minute workout Rivals star Nafessa Williams uses when she can\u2019t be bothered to exercise"},"content":{"rendered":"

Counting down the hours until the next episode drop of Rivals? Us, too. So, while you\u2019re waiting, why not try the simple, go-to workout of one of the show\u2019s stars, Nafessa Wiliams, who plays talented, no-nonsense TV producer Cameron Cook in the much-loved series.
<\/p>\n

And if you\u2019ve ever wondered how actors ever manage to fit workouts around such busy filming schedules \u2013 like that of Rivals \u2013 for Nafessa, the key to consistency is keeping it simple, short and sweet. <\/p>\n

\u2018I was supposed to work out hours ago,\u2019 says Nafessa \u2013 who is a fan of yoga, cycling and running<\/a> \u2013 of her low motivation in an Instagram post<\/a> detailing the workout. <\/p>\n

The workout<\/p>\n

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.<\/p>\n

Below, find Nafessa\u2019s super simple 20-minute workout.<\/p>\n

Warm-up <\/p>\n

15 minutes walking on the treadmill.<\/p>\n

Donkey kicks + fire hydrants \"Image\"Image<\/p>\n

3 sets of 20 reps on each leg.<\/p>\n

Bicycle crunches\"Image<\/p>\n

3 sets of 20 reps.<\/p>\n

Cool-down<\/p>\n

Stretches of your choice \u2013 in the video, Nafessa is seen doing a hurdler hamstring stretch and a pigeon pose stretch. <\/p>\n

\"Image\"Image<\/p>\n

\u2018Honestly, I hadn\u2019t worked out in three weeks, I wasn\u2019t feeling too well, but I\u2019m back \u2013 and the first day is the hardest day, so keep going, stay focused. Consistency is key, even if it\u2019s 30 minutes, we can commit to that\u2026 or try to,\u2019 says Nafessa at the end of the video. <\/p>\n

\u2018Working out helps me mentally prepare for my day. It\u2019s gon always be a priority even if I only have 20-30 mins,\u2019 she adds in the caption.<\/p>\n

It\u2019s 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. <\/p>\n

One of our most frequently asked questions here at Women\u2019s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo<\/a> exactly how to do it. In this 4-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.<\/p>\n

Get the plan<\/a> <\/p>\n

\"4<\/a>\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s 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. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s 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. \u00a0A 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\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n