serena
williams
water and a workout first, green juice, mostly plant-based, cardio most days, a super-hot shower before bed.
from her day-in-the-life with Harper’s Bazaar and her interviews with Women’s Health, Vogue and The Newsette. She has retired from tennis, so this is her routine as a mother and founder.
- up~7:00–7:30
- bedearlier now, with her kids
- dietvegan ~6 days a week
- trainingcardio most days
what serena uses.
protocol as of sep 2025
supplements4
what serena eats.
- breakfastmorninggreen juice
with lots of water.
1·’243·’21 - lunchmiddaybean burger or burrito
greens and protein; a gluten-free bean burrito on the day of one interview.
3·’21 - dinnereveningwhatever the family wants
she loves taco tuesdays, and cooking when she has time.
3·’21 - before a matchmatch daygreens, fruit, carbs, protein
rice or pasta the night before; the only time she eats pasta.
3·’21
serena’s day.
- 7:30
- Before 7:00 on busy daysWater, then a workout
on event days she’s up before 7 to drink water and work out before her beauty routine.
fitness - Morning
- 8:00
- 8:25Breakfast, green juice, lots of water
breakfast with her kids, a fresh green juice and a lot of water.
nutrition
- Most daysCardio, every day if she can
hIIT, a little stretching and strength, but mostly cardio: running when her knees allow, the elliptical, or a walk of a few miles. She does cardio sessions on Tonal at home.
fitness - MiddayGreens and protein
lunch is usually greens and protein, like a bean burger or a gluten-free bean burrito.
nutrition - All weekapprox.
- 8:00 pmKids to bed, then her own wind-down
she goes to bed a lot earlier now, with the kids.
sleep
- 10:00 pmA super-hot shower
a very hot shower and a face wash right before bed, then a show in bed; water is the last thing she has.
recovery
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more routines.
hailey bieber
up with her son between 7 and 8, sunshine before the phone, a vibration plate, then rotating strength and Pilates; magnesium and collagen twice a day.
see the habits
steven bartlett
up at 9 or 9:30 with no alarm and no meetings before 11, three basic supplements, a near-keto baseline, a CO2 monitor beside him in every interview, and a workout pretty much every day.
see the habitsSources (6)
- Harper’s Bazaar — 24 Hours With Serena Williams During Her Inaugural Return to the U.S. Open (Sep 10, 2024)
- Vogue — Train Like a Pro: How Serena Williams Stays Strong With At-Home Workouts and a (Mostly) Vegan Diet (Feb 2022)
- Women’s Health — Serena Williams’ diet and what she eats in a day (2021)
- Women’s Health — Serena Williams shares her supplement routine (Sep 4, 2025)
- The Newsette — Serena Williams (Jul 29, 2024)
- Business Wire — Tonal announces new campaign with investor and brand ambassador Serena Williams (Feb 9, 2022)
Last checked 18 Oct 2026.
Photo: sperry, CC BY 3.0, via Wikimedia Commons (cropped, colour-adjusted, resized). All image credits.
