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On the JJ Barnes Blog, in my ongoing request to look and feel healthy, and in dedication to my love of Taylor Swift, I decided to learn about the Taylor Swift workout!
Hey Swifties and fitness enthusiasts alike! For as long as I can remember, I’ve been a devoted Taylor Swift fan, belting out her lyrics like nobody’s business, usually while I’m dancing around my kitchen. Her music has soundtracked everything from heartbreak to epic life moments. But lately, I’ve been inspired by Taylor in a whole new way – her dedication to health and fitness.
Let’s be honest, rocking those high-energy performances and dazzling outfits takes serious physical strength and stamina. And as I’m on a mission to look and feel my healthiest, I knew I had to learn more about the “Taylor Swift Workout.” As searches for ‘Taylor Swift workout’ have increased by a staggering 659%, according to Google Trends, it looks like I’m definitely not alone.
Fitness experts at Bulk.com, found that searches for the artist’s workout plan have increased by 659% over the past five years, reaching their highest point in the past five years during the first week of February. With this in mind, Bulk have outlined the routine that Taylor Swift employs to maintain her fitness whilst on tour, and how you can complete a similar workout at the gym or from the comfort of your own home.
So, buckle up, because I’m diving headfirst into the world of T-Swift fitness! Join me as I explore the details of her workout routines, from the rumored “Eras Tour” treadmill challenge to her strength training secrets.
The Taylor Swift Workout
1. Cardio
Taylor’s cardio routine involved running, jogging, and walking on a treadmill while singing aloud the entire Eras tour setlist. She explains that she runs for the fast songs and jogs or fast walks for the slower songs. You don’t have to perform the entirety of the Eras tour setlist to maintain an effective and straightforward cardio regime.
Treadmill
If you have a home treadmill or your gym has a treadmill, start with a brisk walk for around 10 minutes to warm up, you can also increase the inclination to better engage your legs and glutes.
Slowly increase the speed until you are at a comfortable pace, then run for 10-15 minutes. Increase or decrease the speed on the treadmill according to the song that is playing.
Go back to walking at an incline for the final five to ten minutes of your workout. If you haven’t run or jogged in a while, it is best to build up the duration of the runs instead of running for an intensely long period.
Walking
Cardio doesn’t have to be done on a treadmill. Going for a walk can be just as effective and beneficial for your mental health. Increase the distance and duration of your walks each time. Create a playlist of all your favourite Swift songs to help pass the time and keep you motivated.
Dance fit
Taylor underwent three months of dance training to perfect the choreography for the Eras tour. Dance is a great way to stay fit as it improves cardiovascular health, flexibility, balance, and it is also a good way to improve your overall mental well-being. Whether dancing around your home or signing up to Dancefit classes, dance is an excellent form of cardio exercise.
2. Strength and Conditioning
With a total of 151 tour dates across five continents, and each show lasting more than three hours, Taylor needed to find a workout that not only improved her stamina but also increased her strength.
Strength and conditioning training can help build muscle, improve cardiovascular health, reduce the risk of injury, burns calories, and improves your balance and flexibility.
Here are some strength and conditioning exercises inspired by Taylor that you can try at home:
Squats
Squats improve bone strength, whilst also improving posture and mobility. Not only does squatting work your muscles in your legs, but they are also very effective at strengthening your core.
Stand with your feet hip width apart with your feet slightly turned out, brace your core and chest up. When squatting, hips should sink back and your knees should travel in line with your toes.
Perform two sets of 12-15 reps.
Glute bridges
Glute bridges tone the glutes, abs and legs.
Lie on your back with your legs bent and two fit firmly on the floor. Using your heels, push your hips upwards, squeezing your glutes and engage your core. To make this exercise more challenging, try using one leg to push off the floor, raise your other leg and alternate. You can also try to toe tap with the raised leg.
Perform two sets of 8-12 reps.
Push-ups
Push ups improve your upper body strength, flexibility, posture, mobility, and injury prevention.
Start in a plank position with your hands firmly placed just outside the shoulders, then lower your chest to the floor without touching it. As you are lowering your chest, make sure your elbows are tucked in and your hips do not drop out of position.
To begin with, perform two to three sets of five to six reps and increase accordingly.
Planks
Planks strengthen your arms, glutes, and core, whilst improving posture and helping with back pain.
Lift your body off the ground by using your forearms and toes, making sure your elbows are aligned with your shoulders. Your back and legs should be as straight as possible with your core engaged, to maintain the plank position.
Try and aim for a 60 second plank and slowly increase the duration over time.
With Taylor Swift continuing her epic worldwide Eras tour, many are interested in knowing the exercises Taylor has incorporated into her fitness regime to both prepare and maintain her energy and strength for this lengthy tour.
Many of us do not have access to the best personal trainers and exercise equipment that Taylor has, but this does not mean her fitness routine is unattainable. In fact, cardio and the strength and conditioning workouts can all be adapted so that they can easily be replicated in the comfort of your own home.
Each exercise is meant to suit everyone, with the option to increase or decrease difficulty where needed.
-A spokesperson for Bulk.com
Conclusion
After diving into the world of Taylor Swift’s workout routines, I’ve learned a valuable lesson: there’s no one-size-fits-all approach to fitness, even for Swifties! While the “Eras Tour” treadmill challenge might be a fun way to incorporate some cardio (and sing your heart out!), it’s important to find a workout plan that aligns with your own fitness level and goals.
The good news? Taylor’s dedication to health and fitness is truly inspiring. She shows us that prioritizing exercise and feeling strong is empowering, and that’s a message worth celebrating.
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