Dakota Johnson Diet Plan and Workout Routine

By | July 10, 2021

Dakota Johnson Diet Plan and Workout Routine: Dakota Johnson is an actress and model known for her movies like Fifty Shades of Grey, Suspiria, How to be Single, The High Note, The Peanut Butter Falcon, etc.

However, you also get many people admiring Dakota for her lean and slender body shape. So if you also want the Dakota Johnson workout and the Dakota Johnson diet plan, keep reading.

Dakota Johnson Diet Plan and Workout Routine

Dakota Johnson Diet Plan and Workout Routine

Dakota Johnson Body Stats

Height 5 ft 7 inch
Weight 54 kg
Age 31 years
Breast 32 inch
Waist 24 inch
Hips 33 inch

Also Read: Rita Ora Workout Routine and Diet Plan


Dakota Johnson Workout Routine

Dakota is one of the most incredible actresses I have ever seen; I admire her and think Dakota might be one of the most beautiful actresses ever. It doesn’t matter whether you are talking about the physical appearance of personality, as Dakota slays every area. However, the best shape that we have seen Dakota in is during her Fifty Shades of Grey series.

So how was Dakota able to keep herself in such a toned and incredible shape, and what were her secrets behind the workout? I tried to figure things out and found this article from the Healthista website that took an interview with Dakota trainer during the shooting of Fifty Shades of Grey. In that interview, we can see all about the Dakota routines.

The trainer said that Dakota used to work out six days a week in which she was doing different workout routines. Some of the routines do include weight training, but Dakota never trained with more than 5 pounds. Dakota wanted to get toned and didn’t want to gain too many muscles, so her trainer approached a dance move-based workout. It includes various things and many exercises.

The exercises that Dakota used to do were Pilates, Yoga, and gym workout with her trainer. Ramona, the trainer of Dakota, also stated that she used to do circuit workouts with weight, resistance, cardio, and core four times a day. Then, Dakota used to go to Pilates classes two days a week, and Dakota also incorporated yoga between this workout.

Ramona also told the Healthista that Dakota loved doing yoga sometimes; she would be doing yoga before her shoots to relax. So now that we have learned what Dakota used to do let’s check out the exercises in detail that Ramona mentioned later. We will also create a six-day workout routine where we will be doing two hours of total workout in a day max. So let’s gets it started:

Dakota Johnson workout includes:

Dakota Johnson Workout Routine

Dakota Johnson Workout Routine


As soon as you wake up, you will need to do 30 to 60 minutes of yoga in the morning. It will help you get a lean and toned body like Dakota and keep your legs slim and flexible. It will also help your body loosen up, and you won’t be feeling stiffness and muscle pain if you do it regularly.


Circuit Routine

In the evening, you will be doing a circuit routine that Ramona told Healthista, which Dakota used to do. That includes doing cardio, free-body workout, some weight training, and then core. Ramona also calls this her 3-2-1 method. This workout below is what Dakota did in one session.


Circuit 1

Repetition of the whole circuit: 2-3

  • 2 minutes warm-up row
  • HIIT hydro-row for about 5 minutes or dancing for 5 minutes 
  • Dumbbell reverse fly, ten reps with each leg forward
  • Dumbbell half-circle overhead, eight reps
  • Dumbbell hug a tree, eight reps
  • Dumbbell lateral raises, eight reps
  • Wall flatteners, 20 reps


Circuit 2

Repetition of the whole circuit: 2-3

  • Running for 5 minutes
  • Dumbbell lying leg and triceps extension, 20 reps
  • Dumbbell Russian twist, ten reps
  • Plank walks, 20 reps


Circuit 3

Repetition of the whole circuit: 2

  • HIIT running for 5 minutes
  • Dumbbell side plank with hip lift, ten reps on both side



For two days, you will be doing Pilates in the evening, this workout routine will help you get that core stronger and lower body toned while giving you a nice slender and lean body. It also tones every muscle and helps you burn calories while working out. So make sure you do an hour of Pilates two days a week in the evening.

That’s all for the Dakota Johnson workout routine.

Also Read: Ellie Goulding Workout Routine and Diet Plan


Dakota Johnson Diet Plan

Ramona told Healthista that Dakota did a 3-2-1 routine even here and ate healthy foods that consist of lean meats, fish, salads, oatmeal, etc. Dakota used to have three meals and two snacks and drink at least one gallon of water every day.

The meal was smaller in portions and consisted of the amount of nutrition she needed during that meal. During shoots, Dakota also hired a chef that took care of her meals, and in the shoot, Dakota will be enjoying packed meals by her chef so she won’t eat anything wrong.

Dakota Johnson diet includes:

Dakota Johnson Diet Plan

Dakota Johnson Diet Plan


  • Oatmeal with fruits and nuts
  • Sometimes avocado toast with two poached eggs



  • Salad



  • Grilled chicken breast or turkey 
  • Veggies


Evening Snack

  • Chicken soup



  • Grilled salmon
  • Veggies
  • Salad

That’s all for the Dakota Johnson diet plan.

Also Read: Ellie Goulding Workout Routine and Diet Plan

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