Taylor Swift’s Workout Schedule

Taylor Swift’s Workout Warm Up

Before diving into the heart of her workout, Taylor Swift prioritizes warming up to ensure her body is ready for action. This careful approach helps her transition smoothly into her dance cardio routine and sets the stage for an effective workout session.

• Pilates-Inspired Stretches: She begins with stretches inspired by Pilates, helping to improve flexibility and lengthen her muscles.
• Dynamic Movements: She follows up with dynamic exercises like jumping jacks, squat jumps, and calf raises. These movements are perfect for waking up her muscles and boosting her heart rate.
• Energy-Boosting Routine: The combination of stretching and dynamic exercises ensures her body is primed for the intense dance cardio that follows.
• Folding Gym Mat: For those wanting to warm up like Tay Tay, a folding gym mat can offer a comfortable and convenient surface to perform these exercises at home or on the go.

Warming up is key in Taylor Swift’s fitness routine, allowing her to keep her energy high and her body strong during her performances. This simple yet effective approach can be easily integrated into any workout routine.

The Treadmill Routine

Taylor Swift keeps her treadmill routine simple but effective, blending fitness with music to make her workouts more enjoyable. This approach allows her to stay consistent and motivated while keeping things fresh.

• Curated Playlists: She starts her treadmill workout with a playlist designed to match her pace. The playlist kicks off with upbeat warm-up songs, shifts to faster-paced tracks for running or brisk walking, and finishes with slower songs for a cool down. To fully enjoy your playlist, wireless headphones like the Beats by Dr. Dre Solo3 Wireless On-Ear Headphones can be a great option, providing clear sound and freedom of movement.
• Find Your Pace: The key to this treadmill routine is syncing your movement with the music. Start with a steady pace for the first song and increase your speed with each track change. This gradual progression helps create a natural rhythm for the workout.
• Customizable Intensity: You can easily adjust the intensity of your workout by picking faster or slower songs based on your fitness level and goals. The result is a 30-minute treadmill session that mixes low- and high-impact exercises.
• Treadmill Recommendation: Although Taylor doesn’t endorse any specific equipment, treadmills from Sole Treadmills can provide a reliable option to follow along with this routine.

This treadmill workout is all about having fun with fitness. Whether you’re a Swiftie or just looking for a fun way to stay active, syncing your workout to your favorite tunes can make all the difference.

“Every day I would run on the treadmill, singing the entire set list out loud. Fast for fast songs, and a jog or a fast walk for slow songs.”
Taylor Swift

Yoga & Pilates

To balance out her cardio workouts, Taylor Swift adds yoga and Pilates into her fitness routine. These practices not only help strengthen her core but also allow her to improve flexibility and maintain proper posture.

• Yoga for Flexibility: Yoga plays a big role in helping her relax her muscles and release tension after a high-energy session. It helps improve balance and flexibility, which is key for her overall fitness.
• Pilates for Core Strength: Pilates is perfect for building core strength and toning muscles. She uses Pilates to increase her body control and maintain strong posture, which benefits her on stage and during her workouts.
• Yoga Mat Recommendation: A top-quality yoga mat is essential for these practices as it can support your routine, offering comfort and stability during poses.
• Daily Meditation: For those looking to add a mindful element to their routine, we recommend checking out our Daily Meditation Routine to complement your yoga and Pilates sessions.

Strategic Weight Training

Weight training is an important part of the Taylor Swift workout, but she takes a thoughtful approach. Instead of focusing on heavy weights, her goal is to tone and sculpt her muscles while maintaining a lean, slender look.

• Lighter Weights for Toning: She opts for lighter weights that help tone her muscles without bulking up, giving her the strength and definition she needs without sacrificing her physique.
• Full-Body Approach: Her weight training routine targets various muscle groups, providing a balanced workout that helps build strength in a strategic, effective way.
• Home Training with Resistance Bands: If you don’t have access to weights, resistance bands can be an excellent alternative for home workouts. These bands can offer similar benefits, helping you stay fit with added flexibility and ease.

Chest Workout Plan

Taylor Swift focuses on a variety of exercises for her chest workout, ensuring she builds strength and maintains balance across her upper body. This section of her workout routine focuses on toning and sculpting the chest muscles without adding bulk.

• Dumbbell Flies: This exercise helps target the chest muscles while improving flexibility.
• Bench Press: A classic chest exercise, the bench press helps build strength in the chest, shoulders, and triceps.
• Dumbbell Press: Similar to the bench press, this movement focuses on engaging the chest and arm muscles, ensuring a balanced workout.
• Push-Ups: Push-ups are a staple in her chest workout, offering a bodyweight alternative that targets the chest, shoulders, and core.

She performs three sets of 10 to 12 repetitions for each of these exercises, helping to build strength without adding excessive bulk. This chest workout is perfect for those looking to tone their upper body while maintaining flexibility and balance.

Arms Workout Routine

Taylor Swift’s arms workout is designed to build strength and tone without bulking up. She focuses on a variety of exercises that target both the biceps and triceps, ensuring a balanced approach to her upper body fitness.

• Hammer Curls: This exercise works the biceps and forearms, helping to build strength in a functional way.
• Pushdowns: A key move for targeting the triceps, pushdowns help sculpt and define the back of the arms.
• Tricep Extensions: This isolation exercise strengthens the triceps, offering a well-rounded approach to arm training.
• Bicep Curls: A classic arm exercise, bicep curls target the front of the upper arm, adding shape and definition.
• Kickbacks: Another tricep-focused move, kickbacks help tone the back of the arms, especially when performed with lighter weights.
• Dumbbell Curls: Dumbbell curls are essential for adding variety to the arm workout, engaging both the biceps and the forearms.

Taylor performs three sets of 10 to 12 repetitions for each exercise, maintaining consistency across her fitness routine.

Back and Shoulder Workout

Taylor Swift’s back and shoulder workout is designed to build strength, improve posture, and enhance overall upper body balance. She ensures her body stays strong by focusing on these muscle groups.

• Lat Pulldowns: This exercise strengthens the upper back and lats, helping to improve posture and overall back strength.
• Shrugs: Shrugs target the trapezius muscles in the upper back and shoulders, providing definition and strength.
• Dumbbell Deadlifts: A compound movement that works both the lower back and shoulders, promoting full-body coordination.
• Front Raises: This exercise focuses on the front of the shoulders, helping build strength and endurance.
• Side Raises: Side raises target the outer shoulders, adding shape and tone to the upper body.
• Dumbbell Rows: A classic back exercise, dumbbell rows focus on the middle and lower back, improving strength and stability.
• V-Rows: V-rows offer an effective way to engage the upper back muscles and improve shoulder mobility.
• Dumbbell Press: This exercise works the shoulders and upper back, adding strength and endurance to these areas.

Taylor performs three sets of 10 to 12 repetitions for each exercise. Her back and shoulder routine is a crucial part of her overall fitness plan, keeping her posture strong and her upper body well-defined, all while maintaining her signature lean physique.

Legs Workout Routine

Taylor Swift understands the importance of focusing on her leg workouts to maintain her long and toned legs. She uses a variety of targeted leg exercises into her routine, performing three sets of 10 repetitions for each exercise to achieve optimal results.

• Leg Press: This exercise helps build strength in the quadriceps, hamstrings, and glutes, contributing to strong, defined legs.
• Glute Exercises: She includes glute-specific movements to tone and lift the muscles in this area, ensuring a balanced lower body workout.
• Squats: A fundamental move in her leg workout, squats target the quads, hamstrings, and glutes, helping to shape and strengthen her legs.
• Lunges: Lunges work multiple muscle groups, including the quads, glutes, and hamstrings, adding both strength and flexibility to her legs.

Taylor Swift’s leg workout keeps her legs strong, toned, and ready for the stage. It’s a simple and effective way to build lower body strength and maintain that signature Swiftie look.

Core Workout Plan

A key part of the Taylor Swift workout is her focus on core exercises to maintain her slim and toned waistline. She targets her abdominal muscles from various angles to ensure a well-rounded approach to building strength and definition.

With a combination of movements, she engages her core and pushes herself to achieve three sets of 15 to 20 repetitions for each exercise, along with holding planks for a full minute to build endurance.

• V-Holds: This move engages the entire core, requiring balance and strength to maintain the position.
• Leg Lifts: Leg lifts focus on the lower abdominal muscles, helping to tone and strengthen this area.
• Plank Leg Lifts: A variation of the standard plank, this exercise combines core stability with leg movements, engaging both the abs and glutes.
• Crunches: A classic core exercise, crunches target the upper abs, adding definition to the midsection.
• Side Planks: Side planks work the obliques, helping to create a more defined waistline.
• Planks: Taylor holds a plank for one minute, engaging the entire core for both strength and endurance.
• Leg Raises: This exercise targets the lower abs, helping to flatten and tone the abdominal muscles.

The Necessary Downtime

After non-stop, back-to-back performances during the Eras Tour, Taylor Swift prioritizes some well-deserved rest and relaxation. She understands the importance of taking a break to recharge, dedicating 24 hours to complete downtime between tour legs.

• 24-Hour Rest: Swift gives herself a full day to rest, ensuring she recovers physically and mentally before her next performance.
• Doing Nothing: Taylor values the importance of slowing down. During this time, she allows herself to simply relax, with no pressure or demands.
• Recharging for the Fans: With millions of Swifties depending on her, she knows the importance of being fully energized and ready to give her best on stage.

Tay Tay’s downtime is a key part of her overall wellness routine, showing that even amidst the whirlwind of tours and performances, taking a step back is essential for maintaining long-term fitness and health.

“I do not leave my bed except to get food and take it back to my bed and eat it there. “It’s a dream scenario. I can barely speak because I’ve been singing for three shows straight.”
Taylor Swift

No Alcohol Routine

For her Eras tour preparations, Taylor Swift decided to make a significant change by cutting out alcohol. Unlike on her previous tours, where she embraced a more carefree approach, this time she is focused on maintaining discipline to stay at her best.

• No Alcohol: Taylor Swift eliminated alcohol from her routine to help her prepare more rigorously for the physical and mental demands of her Eras Tour performances.
• Hydration is Key: Staying hydrated is an essential part of any fitness routine, and while Taylor doesn’t endorse specific products, using something like a HydroFlask can help ensure you stay properly hydrated before, during, and after your workout.
• Focused Preparation: With a more disciplined approach, this change has helped Taylor stay sharp, energized, and ready for the intense schedule that comes with performing for millions of Swifties.

Staying away from alcohol and keeping hydration a priority plays a big role in helping her maintain her energy and focus during her workouts and performances. It’s a simple but powerful shift for anyone looking to boost their fitness routine.

“I was really disciplined about drinking. I stopped drinking for a couple months before the show except for on Grammy night, which was hilarious. I gave myself a fun night for that one.”
Taylor Swift