Serena Williams’s workout routine and diet plan for 2025 combine intense physical training, smart nutrition, and cutting-edge recovery—helping her maintain world-class fitness, energy, and muscle definition even after her professional tennis career.
If you want an inside look at how one of the greatest athletes on earth trains, eats, and recovers today, this is your complete, research-backed resource.
Understanding Serena’s current fitness journey is crucial because her approach keeps evolving. In 2024–2025, she’s focused on running a half-marathon, leveraging fitness tech, and maintaining her signature strength and endurance as a busy mom. Below, you’ll find her exact workout splits, sample meal plans, supplement choices, and pro-level recovery tactics—plus tips to help you apply her methods to your life.
Serena Williams Workout Routine 2025
Serena Williams’s workout in 2025 is a strategic blend of HIIT, smart strength training, dance cardio, and mobility work, designed for full-body conditioning, fat loss, and joint health.
She works out 5–6 days a week, with training tailored to her evolving goals—especially preparing for a half-marathon and maintaining overall health.
How Serena Structures Her Weekly Workouts
| Day | Focus Area(s) | Workout Types |
|---|---|---|
| Monday | Cardio, Arms & Core | Running, cycling, dumbbell work, plank circuits |
| Tuesday | HIIT, Lower Body | Treadmill intervals, squats, glute bridges |
| Wednesday | Cardio, Recovery, Flexibility | Dance cardio, yoga, pilates |
| Thursday | Booty & Leg Day | Barbell squats, step-ups, lunges, box jumps |
| Friday | Cardio, Full Body Strength | Elliptical, resistance bands, medicine ball circuits |
| Saturday | Outdoor Cardio (Tennis, Run, Family Walk) | Tennis match, 5k run, hiking |
| Sunday | Active Recovery or Rest | Stretching, meditation, naps, foam rolling |
Key Training Principles:
- Variety & Fun: Serena never sticks to a boring routine. She switches between running, elliptical, cycling, and dance, always seeking enjoyment in movement.
- Progressive Overload: She uses smart weights (Tonal) or free weights, gradually increasing resistance or intensity for gains.
- Functional Strength: Core, glutes, and legs are trained for both performance and aesthetics.
- Movement Quality: Flexibility and mobility drills are included every week to protect her joints and prolong her athletic lifespan.
“I like to switch it up, because if I do the same thing too long, I get bored. I love dance, HIIT, and using new technology to keep things interesting.”
—Serena Williams, Vogue
Sample Serena Williams Workouts
Dynamic Strength & HIIT Session
- Warmup (10 min): Zumba or treadmill jog
- Barbell Pause Squats: 3 sets of 10 reps
- Plank Row with Dumbbells: 3 x 12 reps per side
- Walking Lunges: 3 x 15 reps per leg
- Fitness Ball Knee Tucks: 3 x 15 reps
- Resistance Band Glute Bridge: 3 x 20 reps
- HIIT Finisher:
- 1 min jump rope
- 1 min mountain climbers
- 1 min rest
- (Repeat 3x)
Core & Flexibility Focus
- Bicycle Crunches: 3 x 20 reps
- Vertical Leg Crunch: 3 x 15 reps
- Front/Side Plank Holds: 3 x 45 seconds each
- Yoga Flow: 15–20 minutes, including downward dog, pigeon pose, and spinal twists
Outdoor Cardio & Sports
- Running: Building up to 8–10 miles per session as part of half-marathon prep
- Tennis Match: Full-court play or hitting drills
- Family Walk or Dance: 30–60 minutes of brisk walking or dance cardio at home
Pro Recovery Tip: Serena finishes each workout with foam rolling, static stretching, and often a session in her home cryotherapy chamber for faster recovery (The Sun).
Serena Williams Diet Plan 2025
Serena Williams’s 2025 diet is rooted in plant-based eating, real-time glucose tracking, and flexible “treat” days.
She focuses on raw or minimally processed foods, aiming to fuel her training while supporting long-term health, gut balance, and recovery.
Core Diet Principles
- Mostly Raw Vegan: Six days a week, Serena’s meals are made up of raw fruits, vegetables, nuts, seeds, beans, and grains.
- Flexible 7th Day: One day a week, she enjoys favorite “treat” foods—such as tacos, pasta, or dessert—to stay balanced and satisfied.
- Protein Variety: While primarily vegan, Serena sometimes adds eggs or lean chicken for extra protein, especially during heavy training.
- Continuous Glucose Monitoring: She uses the Abbott Lingo CGM to tailor her carb intake, monitor blood sugar stability, and prevent energy crashes (People.com).
Sample Serena Williams Meal Plan
| Meal | Details |
|---|---|
| Breakfast | Oats with fresh strawberries, tangerines, and almond butter. Matcha green tea. |
| Snack 1 | Toasted sprouted-grain bread with almond butter. |
| Lunch | Large salad: spinach, lettuce, cherry tomatoes, mandarin orange slices, onions, almonds, pita chips, lime juice. |
| Snack 2 | Lemon-cinnamon water or matcha tea; occasionally a small grilled chicken portion for added protein. |
| Dinner | Brown rice or sweet potato, hemp/chia seeds, and a hearty veggie salad. |
Hydration: Serena drinks 2–3 liters of water daily, plus herbal teas for metabolism and recovery.
Supplements:
- Oil of oregano (immune health)
- Garlic capsules (anti-inflammatory)
- Multivitamin
- Plant-based protein shake (post-workout)
- Magnesium (recovery and sleep)
“I listen to my body. Most of the time, it wants veggies and clean food, but sometimes, you just need pasta!”
—Serena Williams, GC4Women
Supplements, Recovery & Wellness Routine
Serena’s wellness plan goes beyond diet and exercise—it includes science-backed recovery, sleep hygiene, and mental self-care.
Recovery Tactics
- Cryotherapy: Serena uses home cryotherapy for muscle repair, inflammation reduction, and skin health 2–3x per week.
- Mobility & Yoga: At least 2–3 sessions a week to protect her joints, reduce soreness, and maintain flexibility.
- Mindfulness & Rest:
- Daily meditation or prayer to reduce stress.
- Regular naps (20–40 min) to recharge as both an athlete and mom.
- Evening wind-down: phone-free time, light stretching, and herbal tea.
Tech for Wellness
- Tonal: Smart home gym for guided strength sessions.
- Abbott Lingo: Real-time glucose monitoring for nutrition precision.
- Wearables: Tracks heart rate, sleep, and readiness (often via Oura Ring or Fitbit).
Key Wellness Takeaway:
Serena treats sleep, recovery, and mindfulness as seriously as her workouts, knowing they’re crucial for muscle repair and longevity.
How to Train Like Serena: Expert Tips
- Mix It Up: Rotate strength, cardio, HIIT, and fun activities like dance to avoid plateaus and burnout.
- Prioritize Form: Quality of movement is more important than quantity. Use video, mirrors, or smart equipment to check your form.
- Track Progress: Journal your workouts and meals, or use fitness wearables for extra motivation and accuracy.
- Don’t Fear Treats: Allow a favorite meal weekly to maintain satisfaction and sustainability.
- Focus on Recovery: Schedule regular stretching, foam rolling, and get enough sleep to maximize your results.
For the latest science on recovery, see Abbott Lingo’s Wellness Blog.
FAQs: Serena Williams Fitness
Is Serena still vegan?
Mostly. She eats a plant-based diet 90% of the time, but isn’t strict about occasional eggs or chicken.
Does Serena lift heavy weights?
She uses moderate weights and bodyweight, focusing on high reps and functional movement—not max lifts.
How does Serena balance training with motherhood?
By keeping workouts efficient, involving her daughter in activities, and being flexible with timing.
What’s her approach to aging?
Serena emphasizes recovery, mobility, and tracking her body’s needs—aiming to “age in reverse” with science-backed self-care (Times of India, 2025).
Conclusion: How to Start Your Own Transformation
Serena Williams’s 2025 routine is proof that world-class fitness comes from smart training, plant-focused nutrition, and committed recovery—not just relentless grind.
To follow Serena’s example:
- Start by scheduling 4–5 varied workouts each week.
- Build plant-based meals focused on energy, not deprivation.
- Prioritize recovery as much as sweat and effort.
- Make fitness fun and sustainable!
Ready to take your first step? Try one of Serena’s strength circuits or a plant-based breakfast this week. For more inspiration, follow her on Instagram and explore Abbott Lingo for cutting-edge nutrition support.