Henry Cejudo Workout Routine and Diet Plan [Updated]

By | February 27, 2022

Henry Cejudo Workout Routine and Diet Plan [Updated]: Henry Cejudo is a former professional MMA fighter that was also the flyweight and bantamweight champion. Henry Cejudo is undoubtedly one of the few to hold two belts at once.

Henry Cejudo was known for his incredible body transformation before he retired and how he fought. So if you also want the Henry Cejudo workout and the Henry Cejudo diet plan, keep reading.

Henry Cejudo Workout Routine and Diet Plan [Updated]

Henry Cejudo Workout Routine and Diet Plan [Updated]

Henry Cejudo Body Stats

Height 5 ft 4 inch
Weight 61 kg
Age 35 years
Chest 42 inch
Waist 30 inch
Biceps 14 inch

Also Read: Islam Makhachev Workout Routine and Diet Plan


Henry Cejudo Workout Routine

Henry Cejudo is a former professional fighter fighting in the Flyweight and Bantamweight divisions. Henry Cejudo has gained a name in both divisions and is a former flyweight and bantamweight champion. Isn’t it great? Henry Cejudo was one of the few people that held two championships at once; that’s something only a few athletes can do in the UFC league. So that alone puts him on a caliber of people like Conor MacGregor, Islam Makhachev, etc.

Now, if you also want to learn the secret behind his training and success, keep reading the article. We all know that he retired while defending the championship, and it was only over a year ago when Henry Cejudo also showed his best shape for his last fight. We all saw that 12 weeks transformation, right? Henry Cejudo lost over 4-5% body fat in about 12 weeks. When he was starting training in the camp, Henry Cejudo had a bloated stomach and minor muscle definition, but after he got off the camp, Henry Cejudo got ripped from head to toe.

Henry Cejudo gained a lot of muscles; he had abs, looks more extensive, and is much more vital than ever. Now to find out how exactly Henry Cejudo lost that weight and trained for his last fight, I went and looked up some articles. Sadly, there were not many details about his workout during that time. However, Henry Cejudo also revealed what he was doing, like boxing, wrestling, MMA routines, heavy bag workout, cardio, circuits, etc.

I couldn’t figure out what type of circuits Henry Cejudo follows. However, don’t worry, as I went to his social media and saw things that Henry Cejudo still does and what he had to do. So to get a physique like Henry Cejudo, we will need to add workouts that will help you get better endurance, flexibility, movement speed, quickness, mobility, core strength, and stability. Also lastly, strength and conditioning workouts.

Henry Cejudo’s workout includes:

Henry Cejudo Workout Routine

Henry Cejudo Workout Routine

Endurance, agility, power, and cardio

In the beginning, you should focus on adding hurdles, agility, ball throws, med ball rotational throws, and other workouts. Then, do around 4-5 rounds of drills containing exercises that focus on those things. Once you get finished, move on to working on your cardio, which I would suggest doing jump rope and air bike for 15 minutes each.


MMA and Conditioning 

In the routine, we will be focusing on MMA workouts, but before that, I would suggest doing various circuits that will help you strengthen and condition your overall body. As in MMA, we don’t want to focus on a singular body workout that will decrease our body movement and flexibility. Also, after the circuit, you should train in the ring with boxing, wrestling, jiu-jitsu, etc. However, I would suggest seeking a professional coach that can teach you.

Dynamic warm-up

Sets: 3

Reps: 45 second 

  • Bear claws
  • High knees
  • Arm circles
  • Air squats


Cardio HIIT

Rounds: 5

Rest between each exercise: 15 seconds

  • 200-meter sprint 
  • 45 seconds air bike
  • 30 seconds battle rope
  • 30 seconds jump rope



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Spartan makers
  • Burpee push-up jump
  • 8-min EMOM barbell complex
    • Power cleans
    • Front squats
    • Push press
    • Snatch


Tuesday & Friday 

Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Dumbbell curls
  • Squats to press-ups
  • Cable pulls
  • Curls to shoulder press
  • Kettlebell swings



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Muscle activation SMR with a foam roller (Do it for 5 minutes and target as many muscles as you can)
  • HIIT routine (45 seconds on 15 seconds off for five sets)
    • Glute bridge (with barbell)
    • Lateral leg swing
    • Arm swings
    • Lunge with a twist (weight plate)



Rounds: 5

Reps: 5-7

Rest time: 1 minute

  • Med ball Rotational throw
  • Med ball overhead throw
  • Med ball slams
  • Landmine push press
  • Rack pulls
  • Barbell good morning


Core workout (after every MMA routine)

Sets: 4

  • Crunches x 20
  • Cross crunches x 20
  • Leg raises x 15
  • Russian twist x 20
  • Side plank x 40 seconds
  • Plank hold x till failure

That’s all for the Henry Cejudo workout routine.

Also Read: T.J. Dillashaw Workout Routine and Diet Plan


Henry Cejudo Diet Plan

While I couldn’t find much info about Henry Cejudo’s diet, I did find this video from his Instagram where he shows how he eats like a champ. Henry Cejudo shows the foods he eats and orders every 3-To four days. Henry Cejudo orders his all plan from a French kitchen, and his food will contain lean steak, chicken breast, veggies, salad, guacamole, rice, avocado, nuts, boiled eggs, oatmeal, etc. Now let’s turn this into a diet:

Henry Cejudo’s diet includes:

Henry Cejudo Diet Plan [Updated]

Henry Cejudo Diet Plan [Updated]

Is Henry Cejudo a Vegan?

No, Henry Cejudo is not a Vegan.


  • 2-4 boiled eggs
  • Oatmeal with nuts and berries



  • Almonds
  • Protein shake



  • Grilled chicken breast or turkey breast
  • Veggies
  • Brown rice


Evening Snack

  • Salmon salad



  • Fish or 90% lean steak
  • Potatoes
  • Salad

That’s all for the Henry Cejudo diet plan.

Also Read: Alexander Volkanovski Workout and Diet Plan

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