Beyonce's Workout Routine - How to Get Beyonce's Body - DJDANGER

Beyonce’s Workout Routine – How to Get Beyonce’s Body


Want to know how she wakes up flawless or how she gets in formation? You’re nodding right now.

Heck, we all want to know!

Beyonce’s body is flawlessly sculpted and she’s clearly incredibly fit. We’ve always wondered how she stays in shape, maintains that iconic curvy physique and makes dancing on stage look so darn effortless.

Turns out, the singer has a fitness regime that makes the Incredible Hulk look weak. Indeed, Beyonce’s workout is as tough as you expected. She hits it hard in the gym and always makes room for extreme exercises on a daily basis.

Whether she’s practicing dancing or toning and trimming through intense cardio and weight lifting, Beyonce’s workout routine has resulted in her banging and bootylicious body.

So, if you’re interested in replicating Beyoncé’s thighs and legs, check out a guide to her workouts below…

Beyonce’s Daily Workout Routine

The secret to Bey’s rounded booty, toned arms and flat stomach was revealed in 2015 when she shared this Instagram video, showcasing one of her workout routines.

The clip involves a lot of cardio, core work and strength training, including a series of side crunches, bench hops and sit-ups. #PHEW

Here’s a step-by-step guide to her circuit workout:

  • Standing side crunches: 10 reps each side
  • Full body sit up with a medicine ball: 20 reps
  • Alternating dumbbell punches: 10 reps each side
  • Explosive lateral bench hops: 10 each side
  • Forward lunges: 10 each side

Thigh Workout

Beyonce is famous for her glorious thunder thighs and now, we’re lucky enough to know exactly how she gets them so trim and proper. In an interview with Elle, her trainer, Marco Borges gave readers an insight into one of Bey’s thigh workout routines.

Tough on the muscles and more so for those who are willing to “leave their comfort zones”, Borges explained that this workout may leave you “sore for a few days after the first few times you try this”.

The leg routine involves three sets of the following:

  • Jumping lunges: repeat 10 times
  • Plié jumps: repeat 10 times
  • Pelvic lifts: repeat 10 times, switch sides
  • Reverse-squat kicks: repeat 10 times, switch sides
beyonce bike
beyonce | Instagram

Formation World Tour Routine

As expected, Beyonce’s tour workouts are a lot more intense and extreme compared to her everyday exercises – she has to get that body prepped for hours of singing and dancing, after all.

Not only is she practicing choreography for days on end, Beyonce is also implementing powerful exercises to get that tour-ready body.

Borges said that the singer’s Formation tour workout, specifically, focuses on building strength, improving balance and boosting flexibility.

beyonce stage
beyonce | Instagram

This includes sprinting and boxing to build endurance; strength-training using weights, ropes and kettlebells; lower-body workouts such as single-leg step-ups for balance-improving; and easy stretching movements for optimal flexibility.

Borges recommended that doing this full routine three times a week will give you optimal results in six weeks:

  • Explosive push-ups: 4 sets of 8 to 10 reps
  • One-minute sprint, two minutes of brisk walking for 30 minutes
  • Kettlebell squat-and-press: 4 sets of 15 reps
  • Single-leg step-ups: 4 sets of 15 reps, switch sides, repeat
  • Leg stretches

Below is a more in-depth summary of what Beyonce’s workout involves:


To build up tolerance for her tours, Beyonce likes to get her heart pumping by boxing. “You run out of gas fast; by pushing through [that fatigue], you develop a ton of endurance,” said Borges.

Boxing workouts are a great all-around, full-body workout that also blast off calories – no wonder Queen Bey is in prime shape! 

Weight Ropes

Along with boxing, Bey uses big weight ropes for strength building. Battle rope training is one of the ways the Lemonade singer stays in top form during tours. In fact, we saw her tackling this equipment in a clip from her Homecoming documentary.


Intense cardio workouts and interval training are the secrets to Beyonce’s tight and right body and the reason why she’s able to move across that stage so effortlessly!

According to Glamour, her trainer has her sprint for one minute with two minutes of brisk walking, which is alternated for 30 minutes.

“Sprints are ideal for building stamina and explosiveness, which B needs to move across the stage,” Borges explained.

beyonce dancing
beyonce | Instagram

He once said in an In Touch article profiled by A Black Girl’s Guide to Weight Loss, that the singer’s goal is to run around for two hours on stage without feeling winded. This is achieved through interval training of sprinting and running on a treadmill for 45 minutes.

According to SELF, “Beyoncé keeps a painting of an Oscar right next to her treadmill to remind her of the ultimate goal. She uses other little tricks, like thinking about her costumes needing to fit into.”

Even when she isn’t touring, Beyonce has said in the past that she likes to “run up to six miles a day”.

Weight Lifting

Whether it’s for her everyday workout or preparing for a tour, Beyonce will incorporate weight lifting into her routine. According to her trainer, she exercises five times weekly, followed by 45 minutes of weight training.

We saw her using medicine balls and jab-jab-punching with dumbbells in her Instagram workout, but when getting ready to hit the stage during tours, Beyonce will up her game through exercises such as the kettlebell squat-and-press.

“It’s an exercise that hits all the major muscles. If you did nothing else, you’d still get a great workout,” Borges said.

Other weight lifting exercises include bench presses, push ups, military presses, and weighted lunges and squats.


Beyonce is one of the greatest dancers of our generation. She surely knows how to put on a show-stopping performance – and never looks out of breath doing so. How does she do it without breaking a sweat?

The superstar apparently practices choreography seven times a week, for nine hours a day – particularly when she’s on tour.

“I still do all the boring things that everyone else does in regular workouts, like squats and the treadmill. But I mainly get in shape from doing the choreography during those long rehearsals before a tour,” Beyonce told Reuters.

beyonce rehearsal
beyonce | Instagram

When she’s not touring, Beyonce stays fit by getting her groove on. “For me, dancing is what keeps me active,” she shared with Shape.

According to SELF, the star apparently puts on her favorite song and does “biceps curls with five-pound weights for the whole song and just tries to burn out.” 

In fact, Beyonce enjoys the SoulCycle workout which reportedly combines HIIT, resistance training, and strength training, while riding a stationary bike to the beat of music. In Homecoming, Beyonce revealed that her workout goal was to “do SoulCycle, the stairs, and rehearsal in a day”. #WOWZA 

She must have more than 24 hours in a day, right?


As with every workout, stretching is essential for staying flexible, strong, and healthy. Beyonce prioritizes stretching after every workout in order to maintain that fit flexibility she needs for dancing and performing on stage.

“I stretch B at the end of every workout,” her trainer said.

beyonce exercise
beyonce | Instagram

Mini Workouts

As a best-selling singer, songwriter, actress, performer and mom, it’s safe to say Beyonce is a busy woman. But working out is always an essential part of her day, even if it involves on-the-fly exercises.

According to PopSugar, Beyonce will dedicate a few minutes away from her crazy day to squeeze in mini-bodyweight workouts including squats, lunges, and planks.

beyonce exercising
beyonce | Instagram

Yoga and Pilates

To improve flexibility, enhance her mental health and ultimately increase her strength, Beyonce likes to also engage in some yoga and Pilates.

Borges revealed that Beyoncé adds yoga and Pilates for about an hour on show days. “The truth is, it’s a lot of sacrifice. It’s more about your mental strength than physical strength. You have to push yourself,” Beyoncé told SELF.

beyonce stretching
beyonce | Instagram

To look Beyonce-good, you clearly have to work out twice as hard and eat three times healthier. “It doesn’t matter what trainer you have. And it doesn’t matter what program you’re on. You have to be healthy and make the right choices,” she told SELF.

Beyonce’s diet is constantly restrictive and includes plant-based meals and nutritious options to keep her fitness-focused. “I can’t eat what I want, and I can’t not go to the gym,” she said.

It’s certainly not easy meeting the star’s body goals, but with a structured exercise routine and healthy lifestyle, you might just be on your way to getting that Beyonce body in no time.

Let us know if you’ll be trying Beyonce’s workout in the comments below…