The Taylor Swift Workout at Home: A No-Equipment Full Body Burner
Leave everything else outside the room. Put the playlist on, get out of your head and into your body, and prove to yourself you can do hard things.
This is Henny's real-time, follow-along full-body session, about 40 minutes, built to do at home with no equipment (add weights if you want them). Put your favourite Taylor Swift playlist on in the background and work through a warm-up, a glute and quad block, a full-body block, an ab finisher and a stretch. Each block is three exercises, 40 seconds on and 15 seconds recovery, for three rounds.
Key takeaways
- No equipment needed. Weights are optional, so add or drop them any time.
- Format: warm-up, block one (glutes and quads), block two (full body), ab finisher, stretch.
- Blocks run 40 seconds of work and 15 seconds of recovery, three exercises, three rounds.
- Every option has a scale: step instead of jump, push-ups on your knees, legs bent for leg lowers.
- Every rep is a vote for the woman you are becoming.
Is there a Taylor Swift workout I can do at home?
Yes, this one. It's a full body burner I recorded live, start to finish, with Taylor Swift on in my ears the whole time. I'll be honest, I was resisting the urge to sing along. No one needs to hear that.
You don't need a gym and you don't need equipment. You need a mat, a water bottle and about 40 minutes. At any time you can add weights or take them away completely. This is your movement, your body, your terms. But I've got to say, today we're in it to go hard.
Before you start, set an intention. If you're stressed, if you're overwhelmed, if life is testing you, this is about quieting that noise and proving to yourself that you can do hard things.
How does the workout work?
- Warm-up: squats, glute bridges, bridge abductions, then squats again.
- Block one, glutes and quads: three exercises, 40 seconds on, 15 seconds recovery, three rounds.
- Block two, full body: same format.
- Ab finisher: same format.
- Stretch: lying down, slow and present.
Use the 15 seconds properly. Shake it out, have a sip of water, do what you need to do, then get your head back in the game.
The warm-up
- Squats. Feet shoulder width apart, chest open, shoulders down and back. Sit back into your heels, breathe in as you lower and drive up as you breathe out.
- Glute bridges. Lie on your mat, feet shoulder width apart, with enough room between heels and bum that your glutes do the work. Lift your hips, squeeze at the top and lower slowly. Focus on that mind-muscle connection.
- Bridge abductions. Hips up and high, core engaged, knees open out and squeeze back in against the resistance.
- Squats again, until you feel the warmth. I count you through the last ten.
Block one: glutes and quads
- Wide squat with a heel lift. Feet just wider than shoulder width in a sumo stance, toes gently turned out. Lower into the squat and lift one heel, feel the inner thigh stretch, then alternate. Chest upright, core engaged, don't let your lower back crumple, and don't hold your breath.
- In-and-out squat jumps. Start with your feet together in a narrow squat, jump out to a wide squat, jump back in. Land toe to heel, never flat-footed. If the jump gets too much, step it out. But you are not stopping.
- Squat pulse and jump. Four pulses, then jump. It gets spicier every round: by round three it's longer runs of pulses before the jump. Shoulders down and back, eyes forward. There is nothing pretty on the ground right now.
Every rep you conquer in this workout is a vote for your highest, hottest, most incredible version of self. Don't think about the body. Think about the mind. How strong am I? How much can I push?
Block two: full body
- Two-pulse reverse lunge, alternating. Step back and pulse twice so your knee almost kisses the ground at 90 degrees, then step back to centre and switch legs. Hips just over shoulder width apart so you're not on train tracks. Brace your core: belly button pulled up and towards your spine. If you're ready for it, add a little jump. Keep up the pace and the intensity. How much more can I give? That David Goggins, I've got a little bit more to give mindset.
- Burpees. I know you're going to hate me, and I'm sorry. A burpee reminds us we can do hard things, and that life is easy compared to this. Snap back into a plank, jump the feet in and lift right up. Too much? Step it back. Add a push-up if you want it spicier, but I'd keep it a cardio burpee, because next up is...
- Push-up with two shoulder taps. On your toes or your knees (do a couple on your toes, you've got the strength). Lower into the push-up, rise into a braced plank, tap one shoulder, tap the other, lower back down. Keep your hips still and your core locked.
What can I do today that is 1% better than yesterday? Go a little faster, lift a little heavier. When you want something enough, the body will follow. Conquer the mind and the body will follow. I'm not giving up on you, so you are not allowed to give up on me.
The ab finisher
- Crunch. Elbows out wide, chin gently tucked, pull your ribs towards your hips and lift your shoulders off the mat. Squeeze, pause, roll back down. Don't use your neck. We are not turtles. For more, from tabletop, tap your toes down as you crunch.
- Leg lowers. Legs straight up, lower them slowly, bring them back. If your lower back arches, put your hands under the base of your spine or bend your knees to tabletop. Work with your range today. Slow and controlled, no flailing.
- Plank hip drops. On your elbows, flat back, dip one hip to kiss the mat, back to centre, then the other side. Shift your pelvis forward and keep your bum down so it's your core working, not your lower back.
This is the evidence. I'm all about collecting the receipts in life that prove you can do hard things. If you found this workout hard, come back and do it again, and keep coming back until you've proved it to yourself. That's what 1% better every day means.
The stretch
- Lie on your back. Lift your right leg, keep the left long, hold behind the knee and pulse it gently towards you. Bend the bottom leg if you're tight.
- Figure four: cross your left ankle over your right knee and gently draw both towards you.
- Switch sides and repeat both.
- Hug both knees to your chest and roll small circles, anticlockwise then clockwise, to loosen your lower back.
Breathe. Take a moment to be proud of the woman you are right now, and of the woman you're becoming. It's not the big monumental moments that get you there. It's the tiny ones: the days you're tired, overwhelmed and stressed, and you choose you anyway. Those are the votes that count.
How do I make myself work out when I have no motivation?
Don't wait to feel like it. Press play, set your intention and start the warm-up. The point of this session is to leave the noise outside the room. You're not doing it alone either: there are so many other women doing this exact workout, which is so f***ing exciting.
And when you finish, take a second to tell yourself you are a f***ing icon. Then go and carry that into the rest of your day.
Questions
Is there a Taylor Swift workout I can do at home?
Yes. Henny's Full Body Burner is a follow-along, no-equipment session you do to your own Taylor Swift playlist: warm-up, two blocks, an ab finisher and a stretch.
Can you get a full body workout with no equipment?
Yes. Squats, jump squats, lunges, burpees, push-ups and core work cover legs, glutes, upper body and abs with just your bodyweight. Add weights if you want more.
How long is the workout?
About 40 minutes from warm-up to stretch.
What if I can't do jumps or full push-ups?
Step the jumps out, step back instead of jumping in your burpees, and do push-ups on your knees. Every move has an easier option.
How do I make myself work out when I have no motivation?
Set an intention, press play and start the warm-up. Henny's rule: prove to yourself you can do hard things, one rep at a time.
First published as an episode of Henny's podcast.
Fourteen questions, about three minutes. See which area is keeping you stuck.
Get your free glow up score Rather talk it through? DM Henny on InstagramFounder of Feel Good Naked. She's coached over 1,000 women to build the discipline, structure and confidence to change their bodies and their lives.
