Inside Taylor Swift's intense workout routine, including 3 hours on a treadmill

It is safe to say that Taylor Swift is in a peak physical fitness at the moment as she performs consistent three-hour sets on her worldwide arena tours – so it’s no surprise that she has a rigorous exercise routine going on behind the scenes.

Last year, Swift, 34, said that in preparation for The Eras Tour, she ran on the treadmill for three hours while singing her set list.

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

An expert at Mirafit says that running is a “brilliant way to strengthen muscles while improving cardiovascular fitness. Getting on the treadmill can also improve your mental health, reducing symptoms of anxiety, depression, and stress”.

“However, it’s also important to note that taking a rest day between your runs is essential. While Taylor admits to training at the gym six days a week, it’s necessary to prioritise self-care in your fitness journey. Taking breaks between each run can reduce the risk of joint damage and pulled muscles.”

There are several other elements that Swift has added to her workouts besides her intensive cardio. We detail these below.

Running

Swift said she did the treadmill workout every day for six months in the lead up to the launch of her tour, but the Mirafit expert says that replicating this could pose the risk of over-exertion.

“It’s important not to push yourself to complete the three-hour workout straightaway and instead focus on building up your stamina day by day,” they added. “For the first time, try out the Taylor-inspired treadmill workout for 25 minutes and see where you go from there.”

Dancing

“I had three months of dance training, because I wanted to get it in my bones,” Swift told TIME.

The Mirafit expert says dance workouts are a “fun way to improve your stamina, strength, and coordination”.

“There are countless dance workouts on YouTube, many of which are perfect for beginners. Various follow-along dance workouts are inspired by the Eras Tour setlist and choreography, making this an ideal addition to any Swiftie’s fitness routine.”

Weight training

Weight training is another technique used by Swift to help build strength and endurance.

“Weight workouts are a beneficial way to strengthen your muscles, ultimately reducing the risk of injury,” the expert explains. “For those more experienced with using weights in their workout routine, deadlifts are a hugely effective way to target your core, glutes, and hamstrings. For those less experienced with weight workouts, using dumbbells during squats and planks is also a fantastic way to build strength and improve cardiovascular health.”

Core exercises

Kirk Myers, Swift’s personal trainer, said that Swift wanted to work on strength and conditioning of her body before embarking on her tour.

“I give her a difficult exercise or challenging workout… not only is she able to complete and push through it – but she also perseveres, moving forward into the next exercise. This ultimately makes her stronger, better and faster,” Myers told British Vogue.

It is believes that Swift uses Pilates-style exercises to target her core, and was pictured doing glute kickbacks in on short clip.

“Glute kickbacks target all three glute muscles and strengthen your core and hamstrings, making them a fantastic exercise for your workout routine,” the Mirafit expert explains.

“Other beneficial exercises for working your core include planks, reverse crunches, and bridges. When targeting your core, it’s important to leave at least one rest day between each workout to prevent sore muscles.”

Breathing exercises

“One thing that’s important to focus on when you’re working on your core strength is actually breathing,” Myers told British Vogue. “I know it’s outside the box, but fully breathing through workouts helps strengthen your core.”

The Mirafit expert adds that breathwork can also be a gateway into mindfulness and meditation, which can reduce stress and anxiety levels.

“Yoga is a hugely beneficial exercise that focuses on breath control and makes you conscious of breathing during workouts,” the expert explained. “A great breathing exercise to try is the belly breathing technique. This technique involves placing one hand on your stomach and the other on your chest as you breathe in and out through the nose to observe your belly filling with air.”

Pickleball

A recent short video released by Swift shows her playing pickleball, a sport which combines elements of tennis, badminton, and table tennis.

“The sport is a fantastic cardio workout, which also avoids placing too much pressure on your joints,” the Mirafit expert said. “As well as improving balance and muscle strength, pickleball can also positively impact mental health, making it an enjoyable sport to play with friends.”

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