Harry Styles is hitting more than high notes these days—his MMA-inspired workout is punching its way across the internet, and fans can’t get enough! Originally crafted by his former trainer Thibo David for the 2021 Love on Tour prep, this 20-minute sweat-soaked routine has gone viral, blending fighter-level intensity with pop-star flair. From burpees to sandbag slams, it’s the secret sauce behind Harry’s jaw-dropping stage stamina—and it’s got everyone from fitness buffs to Directioners buzzing. Want to know what makes this workout a knockout? Let’s step into the ring!
MMA Meets Pop: The Genius Behind Harry’s Routine
This isn’t your average celebrity gym sesh. Harry’s workout pulls straight from the MMA playbook—think short, explosive bursts like a fighter prepping for a five-minute round. Thibo David, a former special forces soldier turned elite trainer, built this routine to boost Harry’s VO2 max (how much oxygen he can pump while performing) and keep him injury-free for his epic tours. Long runs of 10-20 kilometers paired with these brutal circuits turned Harry into a stamina machine. As Thibo told Men’s Journal, “He’s got a playful spirit, but his work ethic is unreal.” No wonder he dances like a champ every night!
Burpees And Beast Mode: The 20-Minute Breakdown
Hold onto your gym shorts—this workout is a beast! It’s three to four rounds of four-minute circuits with barely any rest, designed to push every muscle to the limit. Here’s the rundown: 10 burpees to kickstart the chaos, 10 sandbag-over-shoulder lifts (Harry used a 60-pound bag!), 10 press-ups for that chest pump, and 10 tuck jumps to finish you off. Oh, and after each round? A 400-meter sprint—outside, not on a cushy treadmill! Fitness writer Harry Bullmore, who tested it for The Independent, said, “I was a sweaty mess, legs screaming, in under 20 minutes.” Viral? Yeah, it’s earned it.
Stamina That Slays: How Harry Conquers the Stage
This workout isn’t just for show—it’s built for the spotlight. During Love on Tour, Harry was belting out hits and leaping across stages for two hours straight, night after night. Those sandbag lifts and sprints gave him the power and lungs to pull it off. Thibo told Men’s Journal it’s all about “conditioning with a purpose”—keeping Harry sharp, strong, and ready to rock 80,000 screaming fans. Fans on X are losing it over clips of him training, with one posting, “Harry’s out here lifting sandbags like an MMA pro—this is why he never misses a beat!”
Think You’re Tough Enough? Tackle Harry’s Killer Routine
Think you can keep up with Harry? You’ll need grit—and maybe a towel. This workout’s no joke, so start slow if you’re new to fitness. Swap the 60-pound sandbag for a lighter weight, or cut the rounds to two instead of four. Thibo’s pro tip from The Independent: “Have fun, but respect your limits—Harry built up to this.” X users are calling it “the ultimate sweat test,” with one joking, “Tried Harry’s workout and now I need a nap AND a Grammy.” Grab some gear, hit the pavement, and see if you’ve got that Styles-level spark!
Harry Styles’ MMA workout isn’t just a viral flex—it’s proof he’s got the heart of a fighter under that glittery stage persona. From grueling circuits to relentless sprints, this routine powers his chart-topping performances with sweat and swagger. Whether you’re here to swoon or to squat, there’s no denying it: Harry’s workout is a total game-changer. So, next time you’re vibing to “Adore You,” picture the sandbag slams that made it possible. Ready to train like Harry? Step up and feel the burn!