Tate McRae may be known today as a global pop star, but long before “you broke me first” and “greedy” turned her into a worldwide phenomenon, she was a dancer first. Tate has crafted a dynamic music career across pop, alternative pop, dance-pop, and R&B, with standout projects like i used to think i could fly (2022), THINK LATER (2023), and its 2025 deluxe edition So Close to What??? (deluxe). 

Now, fresh off massive hits and currently touring the world on her Miss Possessive Tour 2025, fans can’t help but wonder: how does Tate stay so fit, energetic, and performance-ready? Her routine might just inspire your next workout.

Tate McRae's Morning Routine and Recovery Rituals

In an interview with Women’s Health (WH), Tate reveals that she starts every morning with a structured ritual: “Each morning, I wake up, make breakfast, and then work out around 9 a.m.,” she says. Her sessions, usually a mix of cardio and strength training, wrap up by 10:30 a.m., followed by a sauna session or an ice bath to reset her body before rehearsals.

Afternoons are reserved for vocals and choreography. “I bounce back and forth between learning choreography and practicing singing,” she tells WH. This constant physical movement acts as a built-in fitness regimen, sharpening her stamina for her high-energy shows.

Building Stamina Through Variety

On Jake Shane's “Therapuss” podcast in January 2024, Tate shared that gym time is her “source of happiness,” especially at the exclusive Alo Gym in Beverly Hills. It’s where she trains with friends, and occasionally spots celebrities like Glen Powell, as she later mentioned on The Tonight Show Starring Jimmy Fallon.

Her workouts alternate between weight training, treadmill cardio, and, when on tour, intense HIIT sessions at Barry’s Boot Camp, which she jokingly called “the worst workout of all time” in a 2024 NewBeauty interview.

Beyond her gym sessions, Tate’s dance background remains a central pillar of her fitness routine. Years of competitive training built her core strength and flexibility, and she continues to rely on dance as a full-body workout. Fans on TikTok often attempt to recreate her viral moves, including her dramatic backbend transitions. And for those inspired by her, Tate suggests trying heels classes, Zumba, or ballet-inspired barre workouts, all of which mimic the mobility and strength demands of her stage routines.

Diet, Hydration & Mental Fitness

Tate sticks to “eating clean” and prioritizes hydration, especially during 7–8-hour rehearsals. She uses Essentia Hydroboost for electrolytes and B-complex vitamins, which help her maintain mental clarity while traveling.

Meditation also anchors her. She practices grounding techniques, manifestation, and positive self-talk to stay centered amid a fast-paced touring life.

Whether she’s performing complex choreography, recording new music, or hitting the gym with friends, Tate McRae’s routine proves one thing: discipline, balance, and self-care are just as essential as talent. 

Are you going to try her workout tactics? Let us know in the comments section.

Written by

Amanjeet Singh

Edited by

Joyita Das