Thanks to extremely early mornings and busy work schedules, BBC Breakfast host Sally Nugent doesn’t have time to spend hours in the gym. So, when it comes to fitness, she’s had to become more intentional with her workouts, ensuring she trains smarter, not harder – the logistics of which her long-time PT, Nicky McBurney, explains below.
Sally moved from a cardio-heavy to a strength-led routine
‘Fifteen years ago, like many women, Sally’s training was far more cardio-focused – lots of high-intensity sessions, burpees and chasing calorie burn. Today, the focus is completely different, because as we get older, we need a different approach,’ says McBurney. Now, the pair prioritise strength training to build lean muscle, support bone density and hormonal balance, and protect metabolism.
While cardio – which is crucial for overall health – hasn’t disappeared from Sally’s routine completely, adds McBurney, she’s swapped ‘punishing HIIT sessions’ for ‘daily walking, gentle jogs and bike rides.’
Sally does minimal HIIT
‘High-intensity interval training absolutely has benefits, but for women over 45 – especially those in demanding careers – layering intense training on top of chronic stress can elevate cortisol levels further,’ says McBurney, which ‘can impact recovery, sleep quality, hormonal balance, energy levels and fat storage patterns.’ This is particularly important for Sally, whose job involves a fair bit of stress and requires her to constantly be on her top mental game.
Nicky McBurney
In midlife, Sally’s workouts have moved from cardio-heavy to strength-led
‘For someone already operating at a high level, the goal isn’t to add more stress – it’s to train intelligently,’ says McBurney. ‘Strength training delivers adaptation without constantly triggering the same prolonged stress response. Combined with walking and lower-intensity cardio, it supports heart health while respecting the nervous system.’
The exercises Sally never skips
With Sally’s longevity-focused approach to exercise, ‘Core work is non-negotiable,’ says McBurney, because ‘As women move through different life stages, deep core strength becomes essential for long-term mobility and confidence.’
A strong core, she highlights:
Protects the spineImproves postureReduces injury riskEnhances lifting efficiencySupports pelvic floor healthImproves balance and stability
Nicky McBurney
Sally now sees core work as a non-negotiable
In every workout Sally does, she performs each of these exercises for 40 seconds, resting for 20 seconds – repeating this 3 times.
Sally’s weekly exercise routine
The majority of Sally’s sessions are 30 minutes, with the shorter duration being the sweet spot for progressing without burning out.
McBurney tells WH that a typical week of movement for Sally looks like this.
Monday:
‘A 30-minute walk using an interval method – alternating between 30 seconds of fast-paced walking with 30 seconds at a moderate pace.’
Tuesday:
‘A 30-minute upper-body strength session from my online platform focusing on either arms, shoulders, chest or back.’
Wednesday:
‘Rest and recovery day. This is the day Sally finishes on TV, so recovery is the priority. She’ll often do some mindfulness practices such as meditation and occasionally some very light stretching.’
Thursday:
‘A 60-minute PT session focusing on core and lower-body strength. This includes movements such as squats, lunges and deadlifts, alongside midsection work, eg, crunches and planks. We often add some boxing as well for cardio. FYI: Sally has a surprisingly powerful left hook.’
Friday:
‘A 30-minute EMOM (Every Minute On the Minute) workout from my online platform. This is usually full-body compound movements to finish the week strong.’
Weekend:
‘Sally and I always try to walk together for at least three miles, and we sometimes run depending on how our bodies feel. The key is to enjoy it – especially at the weekend. Sally also loves to add in yoga here, too.’
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Nicky McBurney is a personal trainer based in Cheshire with a global online fitness programme, specialising in helping women over 40 feel strong and confident in midlife.
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.
