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The Life of A Showgirl Treadmill Workout

  • Writer: Catherine Murton
    Catherine Murton
  • Oct 9
  • 2 min read

Taylor Swift's latest album, The Life of a Showgirl aka TS12 came out on 10-3-25. If you've seen my other posts, you know I'm a Swiftie. I listened to it at least 4 times on the first day. Some people love it, some people hate it. For me, it took a few listens and some time away, before I really enjoyed it. I have to admit; they are some bops! I can't help but sing along with them! I decided to turn The Life of a Showgirl into a treadmill workout based on the fact that they are very pop and would be good to strut to.


Of course, everyone's fitness level, stride, and comfort speed are different, so this is just a guide to get you started. You may have to adjust the speed to suit your specific fitness level. Let's get into it!


The Life of a Showgirl Treadmill Workout


Taylor Swift The Life of a Showgirl treadmill workout for walking and running

How to calculate a song beats per minute (BPM)

  1. Set a timer on your phone for 15 seconds.

  2. Play a song and tap along to the beat.

  3. Start the timer, count how many times you tap in the 15 seconds.

  4. Multiply that number by 4.


Example: in the song Opalite, I count 31 taps in 15 seconds, multiplied by 4 = 124 bpm



How to use BPM to determine treadmill speed

Beats per minute can also translate to steps per minute, taking one step per foot on each beat.

Opalite is perfect example of a 1 beat per step song. You can set the treadmill to 3.5 -4.0 mph for the 124 bpm speed for walking or bump it up to 4.5-5.5 mph for a jog like we did in our treadmill workout.


Once you get the hang of it you can see this trend emerge:

  • Slow ballads = 60–80 BPM = 2.5–3.5 mph (walk)

  • Pop/hip-hop = 90–110 BPM = 3.5 - 4.0 mph (brisk walk)

  • Upbeat Pop, EDM, dance = 120–130 BPM =3.5 - 4.0 mph (brisk walk, 1 step each beat) or 4.5- 5.5 mph (jog)

  • Fast rock, punk, high energy pop = 140–160 BPM = 5.0–6.0 mph (jog) or 6.5–8.0 mph (run, step every other beat)

The Life of a Showgirl treadmill workout easy to follow with bpm and treadmill speeds

I mixed up the track list so that we had some variation between walking and jogging/running, while also allowing for warmup and recovery songs.



Give it a try! Also, I would love to hear from you, what is your favorite song on the new The Life of a Showgirl album?



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