{"id":242729,"date":"2026-01-13T18:54:14","date_gmt":"2026-01-13T18:54:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/242729\/"},"modified":"2026-01-13T18:54:14","modified_gmt":"2026-01-13T18:54:14","slug":"alison-hammond-lost-11-stone-by-prioritising-strength-heres-the-5-move-circuit-she-did-weekly","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/242729\/","title":{"rendered":"Alison Hammond lost 11 stone by prioritising strength \u2013 here\u2019s the 5-move circuit she did weekly"},"content":{"rendered":"

When Alison Hammond, 50, revealed she had lost 11-stone, she shared that working with a personal trainer twice a week had been pivotal in her progress. Last week, she credited coach Ellis Gatfield<\/a> on Instagram<\/a>, writing: \u2018You have made my life so much easier by simple changes and kindness.\u2019 So, what exactly were those changes? <\/p>\n

\u2018She never enjoyed traditional cardio<\/a>,\u2019 Gatfield explains to Women\u2019s Health. \u2018So instead of forcing long treadmill sessions, I focused on raising her heart rate through resistance training<\/a> performed in a circuit format, using mainly compound exercises. This allowed her to get the cardiovascular benefits while also building strength and shaping her body.<\/p>\n

\u2018The sessions were always kept to around 30 minutes, which meant they were effective, easy to commit to, and never overwhelming. The biggest mistake Alison made before training with me was believing that long, boring cardio sessions were essential to lose weight. That mindset made training feel like a chore rather than something to enjoy.<\/p>\n

\u2018Once we shifted to a style of training she genuinely liked, everything became easier. Training stopped feeling forced, consistency improved naturally, and results followed. Enjoyment is often the missing piece in successful weight loss and it\u2019s something I prioritise with all my clients.\u2019<\/p>\n

He adds that, \u2018Strength training<\/a> played a huge role in Alison\u2019s weight loss because it allowed her to burn calories, build lean muscle and improve her metabolism, without relying on long or exhausting cardio sessions. Resistance-based circuits kept her heart rate elevated while also improving strength and body composition \u2013 key for long-term fat loss.\u2019 Here\u2019s the exact circuit Alison would do one-two times per week. <\/p>\n

Alison Hammond\u2019s 35-minute 5-move resistance circuit<\/p>\n

Warm-up: 5-minute treadmill walk <\/p>\n

Workout: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 4 rounds, taking 2 minutes rest between rounds. <\/p>\n

Finisher: 10 minutes of boxing, using a 1-minute on, 1-minute off format.<\/p>\n

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Instagram<\/p>\n

How often to do the workout <\/p>\n

\u2018For most women, especially those new to resistance training, I\u2019d recommend two-three sessions per week,\u2019 Gatfield says. \u2018The focus should always be on learning proper technique, moving well, and recovering properly. More isn\u2019t always better \u2013 consistency and quality matter far more.\u2019<\/p>\n

Alison Hammond\u2019s weekly workout schedule<\/p>\n

According to Gatfield, a typical week in workouts for Alison included:<\/p>\n

Monday: 30-minute resistance circuitTuesday: 30-minute boxing session Wednesday: rest or low-intensity walk Thursday: 30-minute kettlebell circuit Friday: 30-minute boxing session Saturday: rest or low-intensity walk Sunday: restRELATED STORIES<\/p>\n

Losing fat while building muscle is the goal for many fitness fans \u2013 and while it isn\u2019t easy, it is possible, says FIIT personal trainer and coach Laura Hoggins<\/a>. In this four-week plan \u2013 created exclusively for Women\u2019s Health COLLECTIVE members \u2013 you\u2019ll get the workouts and nutrition guidance needed to improve body composition in 2026.<\/p>\n

Ready to build and burn? Tap the link below to unlock 14 days of free access to the WH app, find the plan and start training today.<\/p>\n

Click here<\/a><\/p>\n

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\u00a0As Women\u2019s Health UK\u2019s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine\u2019s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner\u2019s World and Red.Now, she oversees all fitness content across womenshealthmag.com.uk<\/a> and the print magazine, spearheading leading cross-platform franchises, such as \u2018Fit At Any Age\u2019, where we showcase the women proving that age is no barrier to exercise. She has also represented the brand on BBC Radio London, plus various podcasts and Substacks \u2013 all with the aim to encourage more women to exercise and show them how.Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram. \u00a0<\/p>\n