Britany Williams’ Top Tips For Getting Started

The Sweat Challenge returns on 12 January with an epic line-up of 4-week programs designed to help you start 2026 strong. Britany Williams’ program, The Baseline, is the perfect way to kickstart your fitness routine and build a solid foundation over four weeks, with a low-impact blend of strength training and barre.

This is your moment to commit to yourself and say yes to YOU and feel stronger in just 28 days. And if you're at the very beginning of your fitness journey or starting again, Brit's got you. Here are her top tips to get you started and keep you going.

What is The Baseline Challenge? 

If you don't know where to start, we LOVE Britany’s Sweat Challenge program. She designed it with a blend of strength training and barre, with five weekly workouts that take 30 minutes or less to complete (two are always optional). It's all about building a fun, consistent workout routine while improving your form, strength, endurance, posture and confidence.

Britany also has two other programs permanently in the Sweat app: The Daily 10 Challenge and The Daily 20 Challenge. They're perfect options if you're short on time or want to ease your way in with super quick workouts.

Just show up

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. Britany wants you to know she is SO proud of you for committing to yourself, regardless of how each workout goes.

“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.”

Focus on how you feel

Take some time to write down or think about how exercise makes you feel, and what kind of feeling you're chasing. Maybe it makes you feel energised, accomplished and happy in the moment, and you're chasing a feeling of strength and confidence. 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!”

Find opportunities to move

Alongside your weekly Sweat workouts, Britany wants to encourage you to carve out time for exercise snacks in your daily routine. Think small bursts of movement that will build a more active lifestyle overall.

“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,” she says. “All movement is great and creates a healthy lifestyle."

Form always comes first 

From week two onwards, 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. 

Mastering your form early on will help you push yourself when Britany starts to level up the difficulty in the later weeks of her programs.

“I’ve done some of the work for you by levelling up the exercises, but what can you do to continue to maximise 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, but continue to maintain great form.”

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 Sweat Challenge meal plans or Food tab of the app to keep your body energised. 

“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 really own your year. In the Sweat app, you can browse Sweat Challenge programs by fitness goal, whether you’re looking to get fit, strong, run-ready, find balance or simply get started.

It all kicks off on 12 January! Sign up now and get ready for 28 days of working out alongside one of the biggest female fitness communities in the world.