Hot-girl summer might be over, but Megan Thee Stallion isn't slowing down anytime soon. Beyond her booming musical career, the multi-hyphenate has also become something of a fitness icon, sharing her intense workouts on social media, creating her own workout series [1], and now working with Fanatics Sportsbook [2] to turn up the volume on basketball season.
It's hard not to be inspired by Megan's strength and dedication, especially after her show-stopping appearances on "Love Island USA" [3] and the Miami Swim Week runway. But truthfully, she's come a long way. Megan originally started her wellness journey during the 2020 COVID lockdown with a YouTube series called "Hottie Bootcamp." Since then, she's only continued to up her fitness game . . . and we want to know all about it.
"It's really about showing up for yourself one day at a time."
"Taking care of your mental and physical health is always an ongoing process," Megan tells Popsugar as part of her Fanatics Sportsbook [4] partnership. "Right now, I'm just focused on staying disciplined in the gym, continuing to eat healthy, spending time with my loved ones, working on new music, and setting time for myself to reset and recharge."
Still, Megan knows it's not always easy — especially during the winter. "There are days when I'm tired and just want to relax in bed, but I power through it because I want to invest in my physical and mental health," she says. "At the end of the day, it's really about showing up for yourself one day at a time and being patient with the process."
To learn more about how Megan works out her body-ody-ody, we rounded up everything we've learned, featuring insight from her workout videos. Read on to get a more detailed look at her approach to fitness, her favorite exercises, and even her couple's workout routine with Klay Thompson.
— Additional reporting by Chandler Plante
Weighted Ab Workouts
In one of her most recent workout videos, Megan shows how she and her boyfriend — Dallas Mavericks guard, Klay Thompson — work their abs. The routine includes skater squats with dumbbells and chains, TRX bands, and weighted bird dogs. "He just be so proud that I'm in there keeping up with him," Megan says in the video. Bonus points for the post-workout pool break.
Couple's Workout With Klay Thompson
In an Instagram Reel from July 2025, Megan shows off another couple's workout with Thompson. "I have been working out with my man," she says. And although she suspects he may have doubted her at first, Megan confirms she was "very much keeping up." The intense workout includes split squats, Russian twists with a med ball toss, chest presses on a bench, planks, and assisted pull-ups. If all that wasn't enough, Megan then shows their grueling ab routine, followed by sled pushes, boxing, squats, and some stretching.
Intense Sweat Sessions
In this March 2025 TikTok video, Megan shows off the workout routine that helps her get ready for Coachella — and it's a "wild ride," she says. "I'm getting ready for Coachella, aka Megchella," she narrates. She takes viewers through moves like barbell hip thrusts [6], side planks with hip dips, weighted back extensions, fire hydrants [7], barbell rows, banded leg extensions, and reformer Pilates. It's safe to say she'll be ready to hit the stage with these intense sweat sessions.
Strength and Conditioning Workouts
Here, Megan shows off a strength and conditioning workout so intense, she jokes that her trainer "must think I'm trying out for the Houston Texans or something." She powers through a series of impressive strength moves including Romanian deadlifts [8], power cleans, reverse landmine squats, and weighted walking lunges [9]. Moving on to conditioning and agility work, she jumps rope, does mountain climber burpees over a hurdle, and shows some resistance-band bear crawls. As if that wasn't enough, her trainer also has her doing banded jump squats [10] while holding a medicine ball — talk about tough.
Still, Megan keeps it relatable. "You're not supposed to be catching me in my bad moments like this but I just wanted to be transparent with y'all," she says while lying on the gym floor. "Working out hurt like a motherfucker, and it's really a mental thing, so get your ass up and go do it."
Box Jumps, Squats, and Sit-ups
In a February workout, Meg takes viewers through an intense leg and core day including kettlebell lunges, cross body sit-ups, box jumps, leveraged squats, and more. A pro tip from thee hot girl coach: look at yourself when you workout. "I like to look in the mirror and be like, Damn, that goddamn waist is looking snatched,'" she says during the sweat session.
TRX, Battle Ropes, and Vibration Plates
Megan's workouts are rarely the same, and she often uses different types of equipment. In a weekly recap from the end of August, she showed reverse cable flies, multiple types of pull-ups, dumbbell chest presses, battle-rope lunge jumps, and a TRX single-arm row. In addition to all those intense compound movements [11] (i.e. movements that work multiple muscle groups at once), Meg also performs bird-dog rows on a vibration plate: a device that may help increase strength and reduce back pain, according to the Mayo Clinic [12].
A "Hottie Boot Camp" Workout
Megan provides lots of workout and #OOTD inspo in this video, showing off three different routines. The first is a kettlebell workout [13] involving sumo squat high-pulls and Romanian deadlifts. In the second segment, she tackles sit-ups, chest presses, skull crushers, and dumbbell pull-overs — all while holding a glute bridge [14]. She then moves over to a cable machine to do some pull-downs and fire hydrants. The third (and final) routine is all about the glutes. Megan hits the stair climber and does some resistance-band glute bridges to round out her hottie boot camp workout . . . and honestly, we're sore just watching it.
Megan Thee Stallion's Hardest Workout Moves
The exercises in this video aren't for the faint of heart. Here, Megan performs weighted in-and-out jump squats with 65 pounds, before running up a sandy hillside, and doing reverse lunges . . . while pulling her trainer on a sled via resistance bands. She also uses TRX straps to perform L-hangs, and later returns to the beach for some resistance-band squats and boxing with her trainer. "That Girl" really does it all.
Gym Cardio, the Ski Erg, and Glute Work
In this sweat session, Megan teases the idea of sharing more hottie bootcamp content by showing off a ton of her go-to exercises. She starts the video with cardio on an elliptical, then continues with strength moves like resistance-band triceps kickbacks, pull-downs on the ski ergometer machine, hack squats [15], skull crushers, and tabletop glute kickbacks.
How to Train Like Megan Thee Stallion
If you're feeling inspired by Megan's routine, you can check out her free workouts on the Nike Training Club app [16], or try a similar strength workout program, like this week-long beginner weightlifting plan [17]. For more personalized guidance — or to work towards some of the truly impressive moves Megan pulls off — consider working with your own trainer who'll push you just as hard as hers.
Kaley Rohlinger [18] is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.
Chandler Plante [19] (she/her) is a social producer and staff writer for the Health & Fitness team at Popsugar. She has over five years of industry experience, previously working as an editorial assistant for People magazine, a social media manager for Millie magazine, and a contributor for Bustle Digital Group. She has a degree in magazine journalism from Syracuse University and is based in Los Angeles.
