Alison Hammond’s Workout Routine: How the This Morning Star Built a Sustainable Fitness Plan
Alison Hammond has become one of the most talked-about transformation stories in British television. The This Morning presenter and Great British Bake Off host has shed an enormous amount of weight over the past several years, and unlike many celebrity weight-loss stories that get chalked up to injections or quick fixes, Hammond has been open about the fact that hers has come from consistent training, a change in daily habits, and a genuine mindset shift. In this article, we break down exactly what her workout routine looks like, why she started, and what everyday readers can realistically take from her approach.
Why Alison Hammond Decided to Change Her Lifestyle
Hammond’s fitness journey wasn’t driven by red carpets or public image. It began with a health scare. She was told she was pre-diabetic, a condition in which blood sugar levels sit above normal but not yet high enough to be classified as type 2 diabetes. For Hammond, that diagnosis was the wake-up call she needed. Rather than turning to a crash diet, she committed to a longer-term lifestyle overhaul that combined regular exercise with more mindful eating.
At her heaviest, Hammond has said she weighed around 28 stone (roughly 392 pounds). Over the following years, she has lost approximately 11 stone, or about 150 pounds, bringing her down to roughly 16.5 stone. She has also been candid that she isn’t using weight-loss injections such as Ozempic, telling interviewers she is “still overweight” and that her main win has been getting her blood sugar back into a healthy range.
Alison Hammond’s Actual Workout Routine
Hammond’s workouts follow what she has described as an “old-school” approach rather than anything trend-driven. According to details she has shared with fitness and lifestyle publications, a typical session with her trainer follows a fairly simple structure.
Cardio Warm-Up
Sessions typically begin with around 10 minutes of light cardio, either on a treadmill or an indoor exercise bike. This isn’t about burning maximum calories in the warm-up; it’s about raising her heart rate gradually and preparing her joints and muscles for the strength work that follows.
Upper-Body Strength Training
After the warm-up, Hammond moves into roughly 30 minutes of upper-body strength training. Reported exercises in her routine include:
- Lat pulldowns – to build back and shoulder strength
- Dumbbell rows – for posture and upper-back stability
- Dumbbell lateral raises – to target the shoulders
She has gradually increased the weights she uses as her strength and confidence have grown, which is a hallmark of sustainable progressive training rather than a one-off fitness fad.
Boxing Sessions
Hammond has also shared footage of private boxing sessions with a personal trainer, showing her sparring and working the pads. Boxing training combines cardiovascular conditioning with functional strength and coordination, and it appears to be a regular fixture in her weekly schedule — she has referred to it as a standing weekly appointment with her coach.
Reformer Pilates for Recovery and Mobility
More recently, Hammond has spoken about adding Reformer Pilates to her weekly plan. She has described feeling stiff and in need of a proper stretch, and has found that Reformer Pilates helps with flexibility and recovery between her strength and boxing sessions. It’s worth noting she has said she isn’t drawn to every wellness trend — she’s mentioned that things like cold plunge pools aren’t for her — which suggests her approach is about picking what actually works for her body rather than following every new fitness craze.
The Role of Consistency and Support
One theme that comes through consistently in Hammond’s interviews is the importance of accountability. She has publicly thanked the trainers who have guided her over the years, crediting them with making sustainable changes feel manageable rather than overwhelming. She has framed her results as coming from small, consistent adjustments rather than dramatic overnight changes, and has emphasized long-term consistency and a support system over any single “hack.”
Diet Changes That Complement Her Training
While this article focuses primarily on her workout routine, it’s worth noting that Hammond’s exercise plan has gone hand in hand with changes to her eating habits. Rather than following a restrictive named diet, reports suggest her approach has centered on more balanced meals, portion awareness, and cutting back on the habits that were contributing to her prediabetic blood sugar levels. Combined with regular strength training and cardio, this dual approach is likely a major reason her results have been sustained over multiple years rather than lost and regained.
What You Can Learn From Alison Hammond’s Approach
You don’t need to be a celebrity with a personal trainer to apply the same principles Hammond has used. Here’s what stands out from her routine that anyone can realistically adopt:
- Start with a reason bigger than appearance. Hammond’s motivation was her health, not her looks — that kind of internal motivation tends to last longer than image-based goals.
- Combine cardio and strength training. Her routine isn’t just one type of exercise; it blends light cardio, resistance training, and a higher-intensity activity (boxing) across the week.
- Add recovery-focused movement. Reformer Pilates or a similar low-impact class can help with flexibility and reduce the risk of injury from heavier training days.
- Increase intensity gradually. She has progressively added more weight to her strength sessions rather than trying to lift heavy from day one.
- Build in accountability. Working with a trainer or committing to a regular weekly session, like her standing boxing appointment, can make consistency far easier to maintain.
Frequently Asked Questions
Did Alison Hammond use Ozempic to lose weight?
No. Hammond has directly addressed this speculation in interviews, stating that she has not used weight-loss injections and that her results have come from lifestyle changes, including diet and her training routine.
How much weight has Alison Hammond lost?
Reports place her total weight loss at approximately 11 stone, or around 150 pounds, over the course of her health journey.
What inspired Alison Hammond to start working out?
A pre-diabetes diagnosis was the key turning point that pushed her toward a more structured approach to diet and exercise.
Does Alison Hammond follow a specific diet plan?
There’s no indication she follows one named commercial diet. Her changes appear to focus on more balanced, portion-conscious eating rather than a restrictive plan.
Final Thoughts
Alison Hammond’s workout routine isn’t flashy, and that’s precisely why it has worked for her long-term. A blend of light cardio, structured upper-body strength training, boxing for intensity, and Reformer Pilates for recovery — all backed by consistent trainer support — has helped her sustain a transformation that started with a health scare rather than a desire to chase a trend. For anyone looking to make their own changes, her story is a reminder that steady, realistic habits tend to outlast quick fixes.
This article is for informational purposes based on publicly available interviews and reporting. It is not intended as personalized medical or fitness advice. Anyone considering a new exercise routine, particularly following a health diagnosis, should consult a doctor or qualified professional first.
