Beyonce Workout Routine, Diet Plan & Supplements

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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Have you ever watched a Beyonce music video or concert and wondered how hard getting Beyonce’s thighs and legs would be, not to mention her stamina and energy?

Daily, I devise fitness plans for my clients to help boost stamina, so I was curious about what Beyonce does in her workout routine and diet to be able to run on stage while singing.

I reviewed online interviews with Beyonce along with any information I could find, I spoke with our dietician and some colleagues, and I compiled all the data in this article.

Let’s begin.

Beyonce’s Stats

Beyonce posing for a picture
  • Birthday: September 4, 1981
  • Birthplace: Houston, Texas, US
  • Height: 5’ 7”
  • Weight: 132 pounds
  • Measurements: 35-26-39

Peaking at 218 pounds just before she gave birth to her twins when she felt she was ready, Beyonce put in some long hours and hard work to get her body and stamina back where they needed to be to perform.

She accepts that her body is curvier now, and she embraces that.

Her workout routine took on a different look during her post-twins body transition, beginning with easy and doable exercises working major muscles and learning to be patient with herself.

To lose weight post-pregnancy, she, along with exercise, settled into a pretty restricted diet, temporarily became vegan, and gave up alcohol, caffeine, and fruit drinks.

What Does Beyonce Workout Look Like?

Women working out

We found that Beyonce’s workout routine involves cardio and strength training, including interval training, bodyweight exercises, dancing, running, weight lifting, and big weight ropes.

She will regularly incorporate stretching and boxing workouts into her fitness plan and, according to her trainer, will do an hour of yoga and Pilates on the days she performs.

In addition to her workouts, Beyonce practices choreography nine hours a day to get show-ready.

Here are some examples of Beyonce’s exercise routines.

Circuit workout:

  • Standing side crunches - 10 reps on each side
  • Full body sit-ups with medicine ball - 20 reps
  • Weighted alternating dumbbell punches - 10 reps on each side
  • Explosive lateral bench hops - 10 on each side
  • Forward weighted lunges - 10 on each side

Thigh workout:

  • Jumping lunges: 10 repetitions
  • Single leg pelvic lifts: 10 repetitions, switch sides
  • Reverse-squat kicks: 10 repetitions, switch sides
  • Jumping plie squats: 10 repetitions

Tour routine:

  • Explosive push-ups: 4 sets, 8-10 reps
  • One-minute sprint, two-minutes brisk walking: 30 minutes
  • Kettlebell squat-and-press: 4 sets of 25 repetitions
  • Single-leg step-ups: 4 sets, 15 reps, switch sides, repeat
  • Leg stretches

Workout Principles

Beyonce, a superstar balancing family and career, consistently tackles full-body workouts. She fits in quick exercises like squats, push-ups, lunges, and planks, enhancing both physical and mental toughness. Her regimen includes upper body workouts with military presses, biceps curls, dumbbell punches, and bench presses.

As Queen Bey, her fitness routine is intense, featuring high-energy dance routines that double as cardio, woven into her performances. She also focuses on weight lifting with deadlifts, kettlebell swings, and barbell squats, ensuring all muscles are worked.

Beyonce combines high-intensity interval training (HIIT) with endurance running, maximizing calorie burn even after her workouts. This approach, coupled with weight lifting, helps sculpt her body and fortify her core.

Her unwavering commitment to fitness, blending strength, weight lifting, and cardio, is a testament to her dedication to her career and family. Whether on stage or in the gym, Beyonce exudes strength, commitment, and unmatched intensity.

Recovery and Self-Care Practices

Beyonce's recovery routines are as integral to her fitness regime as her workouts.

  • She emphasizes the importance of proper cool-downs and stretching to prevent injuries and maintain flexibility, vital for her dynamic performances.
  • Beyonce incorporates various types of massages, including deep tissue massage, which helps in muscle recovery and reduces soreness after intense workouts or performances.
  • Additionally, she practices yoga and Pilates, not only for strength and flexibility but also for mental relaxation and alignment.

These recovery techniques ensure she stays at peak performance level while also taking care of her physical and mental well-being, crucial for her demanding career.

Her Diet and Nutrition Principles

Fried fish and vegetables

Primarily focusing on a diet containing unprocessed foods, Beyonce treats herself to one day, usually Sunday, when she indulges in any meal she wants, usually pizza and wine.

She tries to drink a gallon of water with lemon each day which can provide numerous health benefits like boosting energy, joint lubrication, improving skin, regulating body temperature, and curbs cravings.

"I try to take care of myself, drinking at least a gallon of water with lemon a day and making sure to take my vitamins,"

- Beyonce

Her Diet Plan

  • Breakfast: It typically includes one of the following, scrambled egg whites, whole-grain cereal with low-fat milk, or a vegetable smoothie.
  • Lunch: Usually consists of fish and vegetables with the occasional quinoa or pita tossed in.
  • Dinner: Includes lean meat or fish and lots of veggies.
  • Snacks: Throughout the day usually include popcorn and protein bars.

I always advise my clients to take a post-workout snack as it is vital to staying healthy and replenishing the body.

Beyonce generally opts for plant-based protein smoothie made with pea protein powder, frozen fruit, spinach, and almond milk.

Beyonce understands the importance of rewarding hard work and has often said she will get chocolate-wasted after a strict tour-readying diet and exercise plan.

What Supplements Does She Take?

Different vitamin supplements

Beyonce never explicitly stated what exact supplements she takes, other than referring to taking vitamins.

I couldn’t find the exact brand she takes, but I would expect to find an all-natural women's multivitamin customized to a women’s specific health needs to be sitting on the shelf next to her boxing materials.

Based on my experience and what I have learned about Beyonce, she probably also takes some form of plant-based protein powder and maybe some natural pre-workouts because that workout regimen definitely isn’t light.


Is Beyonce an Endomorph?

Yes, Beyonce is an endomorph. This body type is pear-shaped and curvy, with medium to large bone structure, small shoulders, short limbs, small-waisted., carrying weight on hips, thighs, and lower abdomen.

How Do I Get Beyonce’s Thighs?

You can get Beyonce’s thighs, according to her trainer, by doing a four-move leg workout which includes forward lunges, squats, lifts, and jumps.

How Many Hours a Day Does Beyoncé Workout?

Beyoncé typically works out for about one to two hours a day, focusing on a mix of cardio, strength training, and performs nine-hour dance rehearsals to maintain her fitness and performance readiness.

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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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