Emma Raducanu in Tight Workout Gear Says “I Love It Here”

British tennis champion Emma Raducanu is soaking up the sunshine in beautiful New Zealand. Raducanu, 21, shared pictures from her trip, with one snap of her on the beach, wearing a white tennis skirt and Nike sports top. Another picture showed an incredible spread of food, including her favorite, salmon. “Beautiful place, I love it here 👋 NZ 🥲,” she captioned the post. Here’s what Raducanu’s training and diet look like, on season and off.

1. Training Routine

Raducanu’s tennis training is understandably intense. “For a training week, I’d probably wake up, do a good warm-up [for] 20-30 minutes, and then get on the court for an hour and a half, have some lunch, and then get on court again for another hour and a half,” she told Wall Street Journal. “And then probably do an hour, hour and a half of gym at the end of the day and then some treatment to keep my body in shape. It’s pretty intense, and it definitely takes a lot out of you. It’s important to keep rest days as well. I do yoga because I think it’s important to keep the flexibility, because we get into all sorts of positions on the tennis court. I think yoga is so calming and it’s one of those activities I do that I get completely lost when I’m doing it.”

2. Non-Tennis Activities

Raducanu is careful about sports outside of training. “There are a lot that I love and used to do, but can’t really anymore, such as motocross and go-karting,” she told Vogue UK. “I don’t have as much time and need to be more careful to stay injury free, but I love to go fast and push myself out of my comfort zone. I am a big fan of running, particularly during the last couple of years. I find it’s a great time to switch off and think about things on my own.”

3. Salmon Three Times a Day

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Raducanu is obsessed with delicious, nutritious salmon. “I have smoked salmon three times a day, at least,” she told Wall Street Journal. “That’s something people might not know about me. Literally, I’m addicted to smoked salmon, I have it for every single meal. I can eat it in any way, shape, or form. I can have it on its own, I can have it with egg, I can have it with rice. It’s really versatile.”

4. Sleep Health

Raducanu is trying to work on her sleep health as it impacts her game. “I definitely feel like I function much better when I have a lot of sleep but I’m not the best sleeper,” she told Wall Street Journal. It’s something that I really cherish when I do have a good night of sleep. I try to get at least eight hours but I’m aiming for nine and when I’m playing a match, then I’ll definitely go nine above, maybe 10, because I feel like every edge helps.”

5. Cleansing and Bath Time

Raducanu’s night time routine consists of skincare and bath time. “My beauty non-negotiable is to always cleanse my skin before bed – I find that it’s vital to avoid breakouts because of all the sweat I accumulate while training during the day,” she told Vogue UK. “I only wear light make-up so don’t need a long removal process; I like to use Dior’s La Mousse OFF/ON because it makes my skin feel very fresh – I think that’s important before you go to sleep and for waking up the next morning. It’s light in texture, so smooth and natural, which is important to me… For me, the best bath is after a hard day’s work and involves soaking in hot water and relaxing. I’ll often use Epsom salts, which are very good for muscle recovery, and some nice, scented bubble bath too. Sometimes I’ll read a book and take my time.”

Emma Raducanu is heating up social media with her latest swimsuit snap. The tennis pro shows off her incredible body in a bathing suit in one of her latest social media posts. “Quick breather in hellas 🧿 - 🔥 in the belly to go now,” she captioned the series of Instagram photos. How does she stay so fit? Read on to see 5 ways Emma Raducanu stays in shape and the photos that prove they work.

1. She Follows a “Step-By-Step” Approach

Raducanu has a "step by step” approach to fitness, which she detailed in a recent video, so she doesn’t overwhelm herself. “When I posted that video, it was literally the first time in the last year (that) I’d done a proper little chunk of training, so I was really, really happy to be starting that," she told TODAY. "Because I honestly hadn’t done much, I just needed to start at the beginning and build my foundation up again. It’s so important to have a good foundation in everything, and after that, you can add complications and throw some more interesting things in."

2. She Hydrates

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Emma makes sure to stay hydrated. "Being on court, I’m sweating so much that staying hydrated is important to me," Raducanu told Today. "It’s so good for mental clarity and to feel energetic. Otherwise you feel sluggish. And I know it improves my mood, as well."

3. She Eats Healthy

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Raducanu’s favorite food? Sushi. "I could have it all the time," she said. "When I travel it’s one of my go-tos. But as a snack I’ve recently gotten really into fresh coconut water. I love it. And it’s ironic because I always hated coconut. It’s the one thing I would not have. And now I just love coconut water." She also relies on smoothie bowls and energy balls to fuel her workouts.

4. She Keeps Herself Motivated

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“I think about how good I feel afterward," Emma told Today about how she keeps herself motivated. "For me, nothing beats the satisfaction of a really big training day and feeling really proud of yourself, knowing you’ve pushed yourself to the max. Right now, I’ve been doing so much work that sometimes I feel completely uncoordinated toward the end of it, but I know I’ve pushed myself to that stage, and I accept that once I freshen up, I’ll be a lot better. The feeling afterward is what keeps me going.” She added: “Every time I get into the gym, it’s a win.” When she is in the gym she does a lot of weight-lifting and core work.

5. She Plays Tennis

Tennis is obviously one of Emma’s main workouts. According to ACE Fitness it blends together cardio and aerobic exercise, as there is a lot of running around, and hand-eye coordination. "While tennis provides numerous health benefits—improved aerobic fitness and anaerobic endurance, muscular fitness (grip strength and endurance), flexibility, multiple skill parameters (balance, speed, agility and quickness), reactivity, and power—it also is psychologically demanding," they say.

Amanda Anisimova, a rising tennis star with two WTA titles, is not only known for her athletic achievements but also for her candid approach to mental health. In a recent Instagram post, she shared highlights from her tournament in Seoul, expressing her excitement for the city and her journey in tennis. While playing the sport is a key part of her fitness routine, she also enjoys hiking and embraces the mental and physical benefits it offers. Anisimova stepped away from the sport in 2023 to prioritize her mental health, opening up about burnout and how it impacted her career. Her honesty about her struggles aims to inspire others to take care of themselves and seek support when needed.

1. She Plays Tennis

One of the ways that Anisimova stays in shape is by playing tennis. The Columbia Association states that the sport has a lot of benefits. “Tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Hikes

Anisimova shared this photo on Instagram of herself hiking by the ocean. Piedmont states that hiking has a lot of benefits. “Hiking is a weight-bearing exercise that builds muscle mass and helps prevent osteoporosis. Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile.”

3. She Stepped Away

In 2023, Anisimova shared what caused her to take a break from playing tennis on Instagram. She captioned the post, “Hey guys. I thought I’d make a post explaining what’s been going on and my plans. I’ve really been struggling with my mental health and burnout since the summer of 2022. It’s become unbearable being at tennis tournaments. At this point my priority is my mental well-being and taking a break for some time. I’ve worked as hard as I could to push through it. I will miss being out there, and I appreciate all the continuous support 🤍✌️”

4. She Has Support

Anisimova has a lot of support out there. She talked about this in the caption of this Instagram post. “Sad with the result 😢 wish I could play more in front of you guys here, it’s absolutely my favorite place to play. Thank you to all the fans who came out, you guys are amazing. Shoutout to the guys in the corner behind me who were screaming, you guys were awesome 😂 Last year I wasn’t sure if I’d be able to play here this year 🖤 I’ll take away all the positives and lessons with me for next year, see you all then ✌🏽”

5. She Wants To Inspire Others

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Anisimova talked about wanting to inspire others in an interview with The New Zealand Herald. “I was happy that I was able to be honest about the reason why I was stepping away,” said Anisimova. “Just being vulnerable about it [was] kind of freeing and takes a little bit of weight off my shoulders and if I can help other people in knowing that they are not the only ones struggling, they are not alone in it. It was really good to post about it and give some insight into mental health and that it is really important and taking care of yourself always comes first.”

Simona Halep is a highly successful tennis player who recently returned to competition after a break. She shared highlights of her comeback match on Instagram, captioning it, “Words cannot describe the feeling of being out there on court competing - and winning my first match after such a long period - in the sport I love. Thank you for all your support and your love, it means the world to me ❤️.”

1. She Plays Tennis

Tennis is one of the ways Halep stays in shape. The Columbia Association states that the sport has a lot of benefits. “Tennis is an excellent full-body workout that releases feel-good endorphins to help you relax and relieve tension. Its low-impact nature also means your joints and bones will thank you. Because tennis includes short bursts of activity, it offers the same conditioning benefits of interval training, which has an unparalleled positive effect on the heart and lungs, slashing your risk of heart disease by 56% (!). Just an hour of play burns between 400 to 600 calories.”

2. She Works Out At Home

Halep shared her wellness secrets in an interview with Tennis World USA. She says that she does a lot of at-home workouts. She also says that she makes sure to work her entire body. In the house, I do push-ups, crunches, back exercises – because I have spinal problems, herniated discs – squats, lunges… exactly what I did when I was a child.”

3. She Runs

Another thing that Halep does to stay in shape is going for runs. She opened up about her running routine in her interview with Tennis World USA. “I run around 20-25 minutes, but progressively, I want to run for an hour in one go,” Halep explained. “I don’t usually run too much, but this is the only way I can keep my fitness up.”

4. She Gets Enough Sleep

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Halep says to Tennis World USA that getting enough sleep is important to her. “I sleep pretty much, something I couldn’t do in the past because I’ve always had a schedule. I admit that I go to bed a little later, around 11-12 PM, but I sleep until 10, 10:30. In the past, I wasn’t sleeping past 8:30-9, but not because I couldn’t. Mentally, knowing that I had a program for the day, I was waking up without an alarm. Now, I can sleep relaxed because I know that I make my own schedule.”

5. She Does Planks

Halep shared some of her favorite workouts in this Instagram video. In it, she is seen doing planks. These are very beneficial. The Cleveland Clinic states, “Plank exercises work your core muscles, which are located between your pelvic floor and diaphragm. The area is also known as your trunk. These muscles support your movements and stabilize the spine.”