Tate McRae's Fitness Routine Is Just as Impressive as Her One-Legged Backbend

McRae's fitness regimen starts early in the morning, followed by some time for self care. "Each morning, I wake up, make breakfast, and then work out around 9 a.m." she told Women's Health in an April 2024 interview. "I try to finish my workout by 10:30 a.m., then aim to take a few quiet moments in the sauna or ice bath."

Both saunas and cold plunging come with various health benefits. Experts previously told PS that a short ice bath can help reduce muscle soreness, inflammation, improve blood flow, and increase alertness. On the other hand, jumping in the sauna post-workout can also relieve joint pain, muscle soreness, and relax your mind and body, setting you up for success.

McRae studied competitive dance at her mother's studio, YYC Dance Project, according to the LA Times. She also trained in ballet at the School of Alberta Ballet (as shown in this viral TikTok). Not to mention, she won third place on season 13 of "So You Think You Can Dance" shortly before catapulting into the spotlight.

Even now, the choreography for her shows is still a big part of her fitness routine, which is evident in her high-energy performances. While you may not be performing on stage for thousands of screaming fans, you can still get a McRae-approved workout in with a heels class, Zumba session, or a ballet-inspired barre workout. Some people on TikTok are even attempting to re-create some of her most viral moves (like this backbend transition). Although if you do decide to take on the challenge . . . proceed with caution.

"We work out all the time," McRae said on a January 2024 episode of Jake Shane's "Therapuss" podcast. "It's also, like, the source of our happiness," she added, saying the two of them often see some of the "craziest" celebrities at the famed Alo Gym (Glen Powell being one, as McRae revealed on "The Tonight Show Starring Jimmy Fallon"). It's clear that, for her, the gym doubles as time to socialize and hang out with friends. "This is like the social part of our year," she said to Shane.

For context, Alo is an invite-only workout space located in Beverly Hills, frequented by the likes of Hailey Bieber and Kylie Jenner. The space is equipped with everything from boxing and Pilates classes to cryotherapy chambers (not to mention the complimentary valet). It's run by the same company that sells Alo activewear, so while it's not as easy to book a workout at the fitness center, you can still wear the brand's clothes at your gym of choice. Alo also offers virtual classes through its at-home studio "AloMoves." If you want to work out like McRae without the Alo membership though, science supports the power of a good gym buddy.

Although McRae has her fitness preferences — she says weights and cardio are among her favorite workouts — her gym routine is always changing. "I like to switch up my workout routine at the gym each day," she told Women's Health. "Some days I'm focused on weight training with my trainer, and other times I am working on my cardio on the treadmill at home." We've also seen her strength training at Taylor Swift's go-to gym, Dogpound, and working out on a reformer at Alo.

While it's great to find a form of movement you love doing every day, experts have told PS that alternating workouts (like McRae) can help with recovery, offer better protection against injuries, and prevent potential boredom.

Beyond dancing and gym time with friends, McRae also likes workout classes — especially when she's on tour. "I go to the gym and do weights and cardio whenever I'm back in Los Angeles, and then if I'm on tour, I'll usually hit Barry's Boot Camp," she told Newbeauty in a July 2024 interview, calling it "the worst workout of all time."

For the unfamiliar, Barry's Boot Camp is known for its high intensity interval training (HIIT) workouts. A typical Barry's class combines cardio with strength training (think 25 minutes on the treadmill and 25 minutes of weightlifting), designed to kick your ass in a good way — but if you're looking for a challenge, it just might be worth it.

At the end of the day, McRae's fitness routine is all about building stamina, she told Women's Health. And as a dancer, her performances take a lot of careful preparation. "You have to make sure that you're learning how to breathe from your diaphragm and [keeping] your cardio up, which is sometimes difficult on tour," she said. That's not to mention all the impressive choreography she has to quickly pick up (as shown here).

McRae is almost always on the move, but she still understands the importance of rest and recovery. "Whenever I finish tours or feel shitty about myself, the last thing I want to do is sit down and do nothing," she told Women's Health. "[But] self-care is always worth your time. It makes the way you perform, how you interact with people, and the way you approach the day completely different. It's the one thing that keeps me sane and confident."

Chandler Plante (she/her) is an assistant health and fitness editor for PS. 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.