Fitness

Kate Middleton’s diet and workout routine is surprisingly normal

Published

2 years ago

January 27, 2024

Kate Middleton’s diet and workout routine is surprisingly normal

As a mother of three and one of the most recognised (and judging by her diary, busiest) women in the world, it must be pretty tough for Kate Middleton, Princess of Wales, to find the time and place to work out – but she surely does.

It’s widely known that the Princess is naturally very athletic and a big fan of spending time in the great outdoors – something she’s discussed during interviews previously – and given her senior royal status, you might expect that she eats pretty darn well too (and you would be correct).

Of course, there should never be a ‘one size fits all’ approach when it comes to health – your workouts and diet should be fitting with your lifestyle, and what you want to achieve on your fitness journey. Whether that’s improving your general health, sculpting muscle, (safe and sensible) weight loss, or boosting your mental health, it’s important to note that first and foremost: you are perfect as you are. Health and happiness = everything.

But seeing as we’re all individual humans, it can still be interesting (and let’s be honest, we’re just nosey) to learn more about how other people (royalty included) eat and exercise.

So, with that in mind, and while in search of inspiration, we set out to uncover as much as we could about how Kate Middleton moves her body and the diet she opts for:

JACOB KING//Getty Images

What is Kate Middleton’s exercise regime like?

She fits exercise in around her busy schedule

Kate has admitted in the past to having a competitive streak in her – something it appears she’s passed on to her three children; George, 10, Charlotte, eight, and Louis, five, too. If you didn’t already know, Kate is a patron of the Rugby Football League (as of February 2022) and when chatting to the England Rugby team, she let everyone in on the fun way she keeps fit with her kids in tow – and it’s probably not what you’d imagine.

The Princess revealed that she likes to join in with her royal offspring when jumping on their trampoline, sometimes before the school run. Yes, Kate! “It’s running around after the children… Whenever I can squeeze in exercise, I do. Even jumping on the trampoline with my children before school.”

However, while one would assume trampolining at home is a low-risk activity, Kate has found herself in some scrapes thanks to the sport. During a recent official visit to HMP High Down in Surrey, she sported a minor hand injury, which Kensington Palace confirmed was down to her trampolining antics.

BRB, just buying a trampoline…

kate middleton wearing a navy suit at hmp high down surrey

Max Mumby/Indigo//Getty Images

She hits the gym… hard

Apologies in advance to anyone hoping to catch a glimpse of the princess in their local PureGym, as it’s reported that while Kate is a fan of a gym sesh, she prefers to head to the swanky Harbour Club in Chelsea (where her mother-in-law, Princess Diana, was also a member).

Granted, as she’s royalty it makes sense Kate would opt for the more high-end facilities, but we’re sorry to say that our budgets most definitely won’t stretch to cover those membership fees. Our eyes are literally watering looking at the figures right now, as it’s said to cost £1,555 to register and then £325 every month thereafter. Eek!

Yep, we’ll very much be sticking to the £15.99 a month option thank you very much.

Kate has more than one location available when it comes to her gym pickings too – apparently, there’s also a gym handily located in Kensington Palace should she not wish to stray too far from home.

An anonymous source once told Daily Mail, “Kate takes her toned physiques exceptionally seriously. The Princess is reportedly also a fan of CrossFit and yoga, makes time to go for a run most days, enjoys cycling, and does most of her workouts without a personal trainer.”

Tennis

Not only is the princess a regular at Wimbledon (and a patron of the Lawn Tennis Association), but she also seems to be a dab hand with a tennis racket herself. Hey, she must be good, as she even once teamed up for a game alongside champion Emma Raducanu. Good job she has her own court at Anmer Hall then, which it’s reported she frequents daily with her children when they’re staying in their Norfolk residence.

A royal insider said in 2021, “Once their school work has been dealt with satisfactorily, both George and Charlotte enjoy tennis lessons on their green court. Kate plays almost daily with the children and they like their practice sessions with her.”

kate middleton playing tennis with emma raducanu

WPA Pool//Getty Images

Walking

The Waleses often discuss the importance of spending time in nature as a family, which means William and Kate are big fans of taking long walks together, along with their three children. Gotta get those steps in!

Running

From an early age (it’s reported that Kate was a fan of cross country at school) both Kate and her sister, Pippa Middleton have enjoyed running, something that no doubt helps her to stay fit and healthy. It’s a perfect solo/group sport for getting a nice cardio hit in too.

Up for giving it a go? See our pick of some of the best running shoes – and make sure you’ve got a killer playlist sorted too…

kate middleton running on an athletics track

Chris Jackson

Skiing

Even on holiday, Kate is keen to stay active – she and Prince William have been on multiple skiing trips together over the years, with the princess thought to be a very competent skier.

In fact, the Waleses made their public debut as a couple on a ski trip in Klosters, Switzerland, all the way back in April 2004.

kate middleton and prince william skiing

Max Mumby/Indigo//Getty Images

What is Kate Middleton’s diet like?

Smoothies

According to previous reports, Kate likes to start her day with a vitamin hit by indulging in a whizzed-up smoothie. Yum!

“She drinks smoothies morning and afternoon, containing spirulina, kale, matcha (a finely ground green tea powder), spinach, romaine, cilantro and blueberries,” a source once told the Daily Mail.

Home cooking

Plenty of reports have also praised Kate for being somewhat of a whizz in the kitchen. Apparently, some of her go-to recipes include soups, curries and roast chicken (meaning the Waleses likely avoid ready meals that can often contain a lot of salt or saturated fat).

“In the evenings she indulges her hobby of cooking William’s favourite supper, roast chicken,” says a report from Vanity Fair.

It’s not just savoury dishes Kate is well-versed in either, sources say she is also a pretty mean baker. She even let slip that her youngest, Prince Louis, is a big fan of Mary Berry, having seen her face around the home on Kate’s very own recipe books.

Whilst appearing on Mary’s A Berry Royal Christmas a few years back, Kate admitted, “I love making [birthday] cakes. It’s become a bit of a tradition that I stay up ’til midnight with ridiculous amounts of cake mix and icing and I make far too much. But I love it.”

See, she’s just like the rest of us!

Julian Parker//Getty Images

Sushi

Known to be one of the healthier options to grab while on the go or eating out, sushi is a big hit with both Kate and Prince William.

In fact, when the royal couple took a visit to Japan House London back in 2021 to meet chef Shimizu Akira, they sampled some of his specialities, including a salmon sashimi. While telling the executive chef that he and Kate loved sushi, he said: “Very impressive. Thank you very much. We might have to come down here for lunch when no one else is in.”

Well, that’s that then. From trampolining and skiing to plenty of roast chicken and smoothies, you’re now fully equipped to live your very best K-Mid life. You’re welcs…

Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

7 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

20 hours ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

VIEW ORIGINAL

Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

Show Caption +
Hide Caption –

U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

VIEW ORIGINAL

“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

Show Caption +
Hide Caption –

U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

VIEW ORIGINAL

According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

Related Stories

Military Working Dogs: Guardians of the Night
https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night

Four-legged fighters
https://www.war.gov/Multimedia/Experience/Four-Legged-Fighters/

Fort Buchanan K9 team certification: readiness in the making
https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/

About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.

Fitness

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Published

1 day ago

December 18, 2025

Press Room

Bangladesh, US forces hold joint fitness exercise to boost readiness, cooperation

Members of the United States Marine Corps and the Bangladesh Army took part in a joint fitness and camaraderie-building exercise organized by the US Embassy. The Marine Corps Combat Fitness Test strengthened teamwork, trust and operational readiness among personnel from both…