A workout that involves walking and running to the beat of Taylor Swift’s music on the treadmill is gaining popularity on TikTok. A clip from April detailing the routine currently has more than 3 million views, and fans are raving about how good of a workout it is. (
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The short video shows TikTok creator Allie Bennett walking on a treadmill while wearing headphones and doing the workout she dubbed the Taylor Swift Treadmill Strut. It involves walking and running for a total of 36 minutes. It’s set to 10 of Swift’s songs found in a playlist designed by Bennet on Spotify that currently has more than 80,000 likes. Featured songs include “How You Get the Girl,” “Message in a Bottle,” “You Belong with Me (Taylor’s Version)” and “Look What You Made Me Do.”
"How it works: Find your pace to the beat of 'The Man,' then add .1 mph each time the song changes," Bennett wrote in text appearing over the TikTok video of herself walking. People can take the workout "at whatever incline" they feel like, Bennett shared in the comments, noting that she usually starts at an incline of eight and then reduces it down to an incline of one when she runs.
Toward the end of the clip, the TikToker picks up her pace to seven miles per hour, transitioning from a brisk walk to a run. "For 'Shake It Off' and 'Ready for It,' you can either go up to a running pace or keep it at a fast walk — it's up to you!" she wrote. Finally, Bennett wraps up the sweat session with a cool-down. "Pretend you're on a runway and strut your heart out to 'Style,'" she suggests to her followers. "This might be the best workout I've ever created," she added in the caption.
TikTok users seem to be loving the workout, based on the video's growing comments section. "Lemme tell you this workout is no joke; it is so good," wrote one person. "I just did this today and I cannot thank you enough!! Best workout I've had in months!!! I'll be doing it daily! Thank you thank you!!" said another.
This isn’t Bennett’s only treadmill workout. She’s also created others set to Lizzo, Doja Cat, and even Disney and Nickelodeon music from the 2000s, which you can find on her TikTok page.
While walking might not seem like a workout that’s as effective as other forms of cardio, such as running and cycling, you can get a good amount of exercise from something like the Taylor Swift Treadmill Strut, says Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab, Promix Nutrition, and ARENA. (
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"There's certainly a benefit to varying your speed," he says. "And if you're not someone who inherently loves working out and exercising, it can be great to exercise in time to music."
In fact, research shows a relationship between music and exercise. For instance, a 2017 study found music can help motivate people to exercise for longer periods of time. And a 2020 study suggests listening to music can boost running performance. (See: The Best Running Playlists to Power You to a New P.R.)
While Bennett's Swift-inspired treadmill routine is a good workout, it might not be intense enough for everyone, notes Matheny. "This can be the starting point for some people," he says. "If you don't usually work out, walking is fantastic for baseline human health, burning calories, building bone density, and improving circulation," he adds. And if you're a regular exerciser but you want to mix things up, this "can be a great way to start your workout," he says.
Ultimately, if you feel motivated by Swift's music, this is a workout worth trying. "Whatever gets you moving," says Matheny.
