Harry Styles, known for his captivating stage presence and high-energy performances, doesn’t just rely on talent alone to command the attention of sold-out stadiums. The pop superstar maintains a rigorous fitness regime designed to build stamina, endurance, and overall physical prowess. His dedication to fitness goes beyond aesthetics; it’s about cultivating the strength and resilience needed to deliver unforgettable performances night after night. Let’s delve into the details of Harry Styles’ “commando-style” workout, exploring the key components that keep him in peak physical condition.
The “Commando” Warm-Up: A Test of Endurance
Styles’ performance coach, Thibo David, has revealed the intense warm-up routine that Styles undertakes before his main workout. Far from a gentle prelude, this warm-up itself is a significant challenge, designed to push the singer’s limits from the outset. It includes:
- A Slow-Paced Run: A 20-30 minute jog to get the blood flowing and ease the body into exercise.
- One-Mile Run: A rapid one-mile run completed as fast as possible. Styles reportedly clocks in at an impressive 5 minutes and 13 seconds.
- Bodyweight Challenge: A circuit of 100 push-ups, 100 sit-ups, and 100 air squats, all completed within eight minutes.
This demanding warm-up serves multiple purposes. It elevates Styles’ heart rate, prepares his muscles for strenuous activity, and builds mental fortitude. The bodyweight challenge, in particular, targets multiple muscle groups, enhancing both strength and endurance.
High-Intensity Circuits: Building Agility and Power
Following the grueling warm-up, Styles transitions into a series of high-intensity circuits that further challenge his cardiovascular system and muscular strength. These circuits are designed to enhance agility, explosive power, and the endurance needed to sustain high-energy performances. A typical circuit might include:
- Lunges: These target the quads, hamstrings, and glutes, building lower body strength and stability.
- Burpees: A full-body exercise that combines a squat, push-up, and jump, burpees are excellent for cardiovascular fitness and explosive power.
- Mountain Climbers: This exercise engages the core, shoulders, and legs, improving cardiovascular fitness and core stability.
- Pull-Ups (or Assisted Variations): Pull-ups are a challenging exercise that builds upper body strength, particularly in the back and biceps. Assisted variations can help those who are not yet able to perform full pull-ups.
- Kettlebell Swings: This dynamic exercise works the posterior chain (glutes, hamstrings, and back), improving power and cardiovascular fitness.
David recommends performing each exercise for 30-60 seconds, resting for 15-30 seconds between each, and completing three to four rounds. This structure maximizes the benefits of the circuit, pushing Styles’ physical limits while allowing for brief recovery periods.
Hill Sprints: Maximizing Cardiovascular Fitness
To further boost his cardiovascular endurance and leg power, Styles incorporates hill sprints into his workout routine. Hill sprints are a highly effective way to improve speed, strength, and overall fitness. They place a greater demand on the leg muscles than running on a flat surface, leading to increased power and endurance.
Strength Training: Building a Solid Foundation
In addition to the circuits and sprints, Styles incorporates traditional strength training exercises into his routine. These exercises focus on building overall muscle mass and strength, providing a solid foundation for his demanding performance schedule. Examples of strength training exercises he incorporates:
- Chest press: 3 sets of 10-15 reps.
- Bench press: 3 sets of 10-15 reps.
- Dumbbell press: 3 sets of 10-15 reps.
- Dumbbell flies: 3 sets of 10-15 reps.
- Cable crossovers: 3 sets of 10-15 reps.
- Dips
The Commando Core Exercise: Stability and Strength
Beyond the high-intensity workouts, Styles likely incorporates core exercises to enhance stability and strength. One such exercise that may be included in his workout is the “commando,” which is related to a plank.
To correctly perform a “commando”:
- Begin in a plank position, with forearms on the ground, shoulder-width apart, and feet hip-width apart.
- Engage the core, keeping the head neutral and glutes squeezed.
- Push up onto one hand until the arm is straight, then repeat with the other arm, transitioning into a high plank position.
- Lower back down to the starting position, one arm at a time, maintaining a neutral spine and tight core to prevent rocking.
This exercise helps build core strength, body stability, and arm and shoulder support.
Recovery and Flexibility: Essential Components
Styles’ training schedule also includes lighter days focused on recovery and flexibility. These sessions are just as important as the high-intensity workouts, allowing his body to repair and rebuild. Recovery activities include:
- Long, Easy Runs: Sometimes up to 18km, these runs promote blood flow and help flush out metabolic waste products.
- Stretching and Core Work: These exercises improve flexibility, mobility, and core stability.
- Yoga and Mobility Exercises: Yoga and mobility exercises help maintain flexibility, reduce muscle tension, and improve overall movement quality.
- Breathing Techniques: Breathing techniques help to de-stress after long performances and promote relaxation.
- Pilates: Styles has been known to incorporate Pilates into his routine since 2016.
This approach to recovery, known as “active recovery,” allows Styles to reconnect with his body and prepare for future challenges.
More Than Just a Workout: Diet and Lifestyle
While the “commando-style” workout plays a crucial role in Harry Styles’ fitness, it’s important to remember that exercise is just one piece of the puzzle. A healthy diet and lifestyle are also essential for maintaining peak physical condition. Styles reportedly follows a meat-free diet.
Emulating Styles’ Stamina: Key Takeaways
While replicating Harry Styles’ exact workout routine may not be feasible or necessary for everyone, there are several key takeaways that can be applied to any fitness program:
- Prioritize Stamina: Focus on exercises that build cardiovascular endurance and muscular stamina.
- Embrace High-Intensity: Incorporate high-intensity intervals to challenge your cardiovascular system and burn calories.
- Don’t Neglect Strength Training: Build a solid foundation of strength to support your overall fitness goals.
- Value Recovery: Make recovery an integral part of your training program.
- Listen to Your Body: Pay attention to your body’s signals and adjust your training accordingly.
- Find What You Enjoy: Choose activities that you find enjoyable and that fit into your lifestyle.
By incorporating these principles into your own fitness journey, you can cultivate the stamina, strength, and resilience needed to achieve your personal best.
