If you’ve ever caught Ben Shephard on morning TV or during his hosting duties on Tipping Point or Ninja Warrior UK, you’ve probably noticed something: the man is in incredible shape. At 49, Ben isn’t just staying fit — he’s thriving physically with a physique most 20-somethings would envy.
But here’s the kicker — Ben Shephard isn’t a full-time athlete. He’s a busy TV presenter, husband, dad, and self-proclaimed coffee addict. So how does he manage to stay lean, muscular, and energised with a packed schedule?
The answer lies in a smart, time-efficient full-body workout approach, mixed with consistency, functional movement, and a “train for life, not just looks” attitude.
This article gives you an inside look into how Ben Shephard trains, the style of workouts that keep him athletic and injury-free, and how you can apply the same structure to your own fitness routine — no matter how busy you are.
Why Ben Shephard’s Training Style Works
Let’s start with the philosophy. Ben isn’t chasing vanity PRs or spending hours in the gym. Instead, his workouts are built around a few key principles:
- Full-body efficiency – Hitting every major muscle group in one session
- Functional movement – Focusing on exercises that help in real life (not just Instagram)
- Time-smart training – 45 minutes or less, with intensity
- Mobility + injury prevention – Keeping joints strong and body limber
- Enjoyment – If it’s not fun, it won’t stick
Ben is also a big fan of group training, often attending F45 sessions or working with coaches who emphasise variety and functional fitness.
The Ben Shephard Inspired Full-Body Workout
This full-body workout reflects the type of training Ben typically uses to stay lean, mobile, and strong. It mixes strength, cardio, and core work — and can be done 3 to 4 times per week.
You can do it at home or in the gym. Minimal equipment required. Just dumbbells (or kettlebells), a mat, and a positive attitude.
Warm-Up (5–6 Minutes)
Prepare your joints, raise your heart rate, and activate key muscle groups.
- Jumping jacks – 1 min
- Arm circles + shoulder rolls – 30 sec each
- World’s Greatest Stretch – 1 min
- Glute bridges – 15 reps
- Inchworms – 8 reps
- Bodyweight squats – 15 reps
Full-Body Strength + Conditioning Circuit (Repeat 3 Rounds)
Work: 40 seconds per movement
Rest: 20 seconds between exercises
Rest: 60–90 seconds between rounds
1. Dumbbell Squat to Press
Targets: Legs, glutes, shoulders, core
- Hold a dumbbell in each hand at shoulder height
- Squat down deep
- As you stand up, press the dumbbells overhead
- Return and repeat
Why it works: Combines lower and upper body power, builds muscle, and burns calories.
2. Renegade Rows
Targets: Back, arms, core, chest
- In a high plank position with hands on dumbbells
- Row one dumbbell to your side, keeping hips stable
- Lower, then switch arms
Tip: Don’t rock side to side — brace your core.
3. Reverse Lunges with Dumbbell Curl
Targets: Legs, glutes, biceps
- Hold dumbbells by your sides
- Step back into a lunge
- As you return, perform a bicep curl
- Alternate legs
Why it’s a favourite: It mimics real movement and hits multiple muscle groups.
4. Push-Up to Shoulder Tap
Targets: Chest, shoulders, core
- Do a full push-up
- At the top, tap each shoulder with the opposite hand
- Repeat without rushing
Modification: Drop to your knees if needed to keep form tight.
5. Dumbbell Romanian Deadlifts
Targets: Hamstrings, glutes, lower back
- Hold dumbbells in front
- Slight bend in knees, hinge at hips
- Keep back flat, lower until you feel a stretch
- Squeeze glutes to return
Why it matters: It strengthens the posterior chain and protects the lower back.
6. Plank with Dumbbell Pull-Through
Targets: Core, obliques, stability
- In a plank, place a dumbbell to one side
- Reach under and drag it across
- Keep your body straight and hips low
Why Ben would love it: It builds core control in a dynamic, functional way.
7. Burpee with Jump + Reach
Targets: Full body + cardio
- Squat down, jump back into plank
- Do a push-up (optional)
- Jump feet forward and leap into the air with arms raised
Challenge: Try to keep pace steady for all 40 seconds.
Cool-Down and Recovery (5 minutes)
- Cat-Cow Stretch – 1 min
- Forward Fold – 1 min
- Quad Stretch (standing or kneeling) – 30 sec each leg
- Seated twist – 1 min
- Deep breathing – 1–2 min
How Often Should You Train Like This?
For a Ben Shephard-style physique, consistency is king. Here’s a weekly split you can start with:
- Day 1: Full-Body Circuit (like above)
- Day 2: Active Recovery (light cardio, mobility, walking)
- Day 3: Full-Body Circuit
- Day 4: Rest or yoga
- Day 5: Full-Body Circuit or Cardio Intervals
- Day 6: Hike, bike, play sport (something fun)
- Day 7: Rest
It’s all about balance. Push hard when you train, but recover just as hard. That’s how Ben stays fit without burning out.
Bonus: Ben’s Lifestyle Habits That Boost His Training
Ben isn’t just fit because of workouts. His day-to-day habits support the whole picture.
Early Starts
He’s up early most days for TV or workouts. Morning sessions help build routine and avoid excuses.
Clean Eating (Most of the Time)
Ben eats for energy — lean proteins, veggies, and balanced meals. He doesn’t obsess, but he keeps it smart.
Prioritises Recovery
From foam rolling to stretching to proper sleep, Ben invests in staying mobile and pain-free.
Enjoys Training
He often trains with others — whether it’s F45 or running with friends. That social element keeps him motivated.
Final Thoughts: You Can Train Like Ben, Too
Ben Shephard might be in the spotlight, but his approach to fitness is refreshingly down-to-earth. He’s not chasing extreme physiques or pushing unrealistic routines. He’s just putting in consistent, smart effort, and letting it build over time.
This full-body routine mimics his training style — efficient, balanced, and challenging. You don’t need two hours. You don’t need perfect conditions. You just need 30–45 minutes, a couple of dumbbells, and the mindset to show up.
So whether you’re juggling work, kids, or just trying to find your fitness groove again, let Ben Shephard’s approach remind you:
