I Tried Megan Thee Stallion’s Workout, and I Understand How It Got Her Through Hell

Hot girls put in the work. Megan Thee Stallion has three Grammys, several chart-topping hits, and just finished her Hot Girl Summer tour, but she still makes time to share her hot girl workouts. In brief excerpts posted on social media, Megan Thee Stallion’s workouts seem to be a mix of high intensity interval training, cardio (90 minutes every day while on tour, according to a recent TikTok), heavy strength training, and occasional Pilates. Needless to say, her fitness routine is not for the faint of heart. “What are u training for bc girl im getting nervous,” one commenter wrote in a 2023 TikTok. “Meg is my gym goals rn,” another commenter agreed.

As for me, sometimes just getting out of bed is an accomplishment. Ever since the passing of my uncle, who had been my father figure throughout my life, I’ve neglected my well-being, allowing both my physical and mental health to decline to a point I’m not proud of. While I know it’s not realistic to compare myself to a celebrity, especially under these circumstances, Megan Thee Stallion knows a thing or two about picking yourself up after going through something traumatic.

Her father passed away while she was a freshman in high school, and she lost her mom just a few months before her hit song “Hot Girl Summer” put her in the spotlight. A year after that, Megan was shot by Tory Lanez. As she explained in an April interview with Women’s Health, the shooting, along with the media frenzy that ensued, caused her mental health to spiral.

In picking up the pieces of her own life, Megan credited her wellness routine — including her viral workouts — for helping her heal from what she considers some very dark times of her life. Inspired by her honesty, I decided to try Megan Thee Stallion’s workout plan myself. Read on to learn more about what she does every day, how her routine helps with mental health, and how the journey has been going for me so far.

My day usually starts out pretty rushed. After spending some time on my phone, I get out of bed and almost immediately get ready for work. Megan, on the other hand, told Women’s Health that she deleted social media apps to avoid doomscrolling. She also makes sure to carve out time for herself every morning. “When I perform, I take on so many energies,” she explained in the interview. “Let the start of the day be about me; then, I can give my energy to everybody else.”

From that point on, her morning routine is stacked. She meditates and prays about her plans for the day out on her balcony before playing with her dogs. She also journals about how she’s feeling, listens to music, and may do some self care by applying a face mask. Megan is a morning shower type of person, grounding herself in the present moment by listening to the sound of running water and write lyrics in her head. Not every day, but regularly, Megan makes time for therapy and massage appointments. As she shared in a YouTube video, she also unwinds by taking Epsom salt baths, during which she lights candles, listens to R&B, and keeps her phone strictly on Do Not Disturb mode.

I followed Megan’s exact routine every morning for four days, and while I initially didn’t like the idea of having to wake up earlier than normal to accommodate such an involved self-care routine, soon enough my grumbling was drowned out by an appreciation for long-lasting mental clarity.

It was also very freeing to not feel an obligation to reply to texts or check notifications first thing in the morning, and without social media on my phone I found I had more time to devote towards the other self care activities she does, like relaxing in a bath.

Whenever I actually find the motivation to exercise, it’s usually at night after work, but Megan Thee Stallion exclusively exercises in the — you guessed it — morning. She works out at the gym, her home, or the beach four to five days a week (and sometimes more). No matter where or what time of day she’s working out, she always opts for clothing that makes her feel confident. Bonus points if it makes her look “like an anime character,” which usually means a matching set.

As previously mentioned, Megan Thee Stallion’s workout routine is notoriously challenging. In the WH interview, she mentions 40-minute cardio sessions (involving an elliptical, stair stepper, or sand hills for running), and strength exercises like weighted sit ups, hip thrusts, and “stallion kicks” (aka donkey kicks). Sometimes she also switches things up by attending a Pilates class. Her go-to gym playlist is always high energy and upbeat — she loves listening to her own song “Freaky Nasty” and “Ain’t it Fun” by Paramore, plus a lot of Key Glock and Young Dolph.

When trying Megan Thee Stallion’s workout for myself, I swapped a treadmill in for sand hills and used at-home workouts in lieu of a personal trainer, but other than that I followed her workout routine to a T. Unsurprisingly, the exercise portion of her wellness routine ended up being the hardest (albeit most rewarding) for me to replicate — not so much because the workouts were difficult, but because they were mentally challenging. I had recently gained weight in a short amount of time, and having been a college athlete, it was extremely discouraging to struggle through her workouts more than I hoped.

That said, after finishing Megan’s workout, I felt a sense of accomplishment that motivated me to tackle the rest of the day with the same level of determination and intensity. I also appreciated her emphasis on dressing like a superhero, and suspect that may have helped me push through a few difficult reps.

Diet is a big part of Megan Thee Stallion’s wellness routine, and she shared a few specific choices she makes to support her physical health. For starters, the rapper isn’t a big coffee girl, so her routine had me drinking green juice (made with spinach, kale, ginger, turmeric, apples, and collagen powder), and smoothies (made with strawberries, bananas, almond milk, and protein powder) instead. Megan’s diet wasn’t hard to follow, since it wasn’t restrictive. She prioritizes nutrient-rich foods: lots of fish, vegetables, greens, and fiber-rich grains. She also drinks about a gallon of water every day.

The biggest adjustment for me was breakfast, because I usually just drink coffee. Unsurprisingly, I’m also usually starving by lunchtime, and ever since starting Megan’s routine I haven’t felt that way, which has been a welcome change. In fact, eating more frequently may be why I’ve felt more energetic during this experiment, despite the fact that I’ve been ditching coffee and waking up earlier to get started on Megan’s morning routine. It could also have something to do with the fact that on workout days, Megan follows breakfast with a pre-workout (as have I).

It’s only been four days so I can’t speak to any long-term changes, but I can say that Megan Thee Stallion’s workout and wellness routine has significantly improved my mood — at least enough for me to stick with it.

Based on my experience so far, the best part of Megan Thee Stallion’s wellness routine is its focus on productivity and self-care. Taking time for myself in the morning set a positive tone for the rest of the day, and restored some work-life balance as well. I also found myself feeling more in control and more in tune with my emotions, which makes me more motivated to keep working on myself.

To be clear, I doubt Megan Thee Stallion intended for anyone to use her interview as a roadmap for their own wellness routine. But seeing how these practices helped her through difficult times is incredibly inspiring, and a true testament to her strength.

While I don’t feel like the epitome of wellness after trying this slice of Megan Thee Stallion’s routine, I do feel a bit better than I did going into it — and for that reason alone, I’d highly recommend it to anyone who wants to jumpstart their own wellness journey.

Kalea Martín is a lifestyle writer and PS contributor who mostly writes about food and cooking, but also covers fitness as a former figure skater and hockey player herself. You can find more of her writing in Tasting Table, Better Homes & Gardens, and Martha Stewart Living.

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.