Nia Sioux Diet Plan and Workout Routine

By | June 9, 2021

Nia Sioux Diet Plan and Workout Routine: Nia Sioux is a dancer, actor, social media influencer, and YouTube star known for her show Dance Moms. After that, Nia also got seen in shows like Abby’s Studio Rescue, Sunnyside up, etc.

Nia is currently taking her social media approach and following her podcast. Nia also has a solid fan base that also appreciates her curvy and flexible body shape that looks strong. So if you also want the Nia Sioux workout and the Nia Sioux diet plan, keep reading.

Nia Sioux Diet Plan and Workout Routine

Nia Sioux Diet Plan and Workout Routine

Nia Sioux Body Stats

Height  5 ft 7 inch
Weight 60 kg
Age 19 years (20 years on June 20)
Breast 35 inch
Waist 26 inch
Hips 36 inch

Also Read: Kendall Vertes Diet Plan and Workout Routine


Nia Sioux Workout Routine

Nia is one of the leading dancers from Dance moms, and after the show, she has gained a lot of fame. Even now, she’s continuing to gain fame through her social content, which has gained Nia over 5 million followers on Instagram. Plus, her figure can easily pass her for any video shoot, and she dances well.

So how is it that she keeps herself in that curvy shape and still be super flexible? To find that, I went through some of the videos on her Instagram and saw other YouTube videos for more knowledge. It seems like, before 2020, Nia never worked out as she was not even 18, and going to the gym was not necessary for Nia.

The main workout that Nia used to stay fit and toned was and is her dance workout routine. Dance workout helps you lose many calories and burn lots of fats from your body. It’s super-intense cardio, and we have seen how many idols use dance as a daily activity to stay fit. So that’s what Nia also does and stays fit by burning calories through dance sessions.

A year ago, Nia started her fitness session and even shared it on her Instagram account. She was training with Mackfit, Nia’s trainer; you can even see the video here. The workout is focused on the full-body workout and training Nia’s core and lower body every day with some upper body exercise.

While the workout seems reasonable, but it was not even close to enough of her complete workout routine. So I guess I will give you a routine that you can follow to get a full-body routine. However, before that, make sure you do an hour of dance class in the morning five days a week. We will also train our body five days a week and an hour and a half a day in this routine.

Nia Sioux workout includes:

Nia Sioux Workout Routine

Nia Sioux Workout Routine


So for the warm-up, you can do 10 minutes of treadmill running at a moderate pace or any other light cardio routine. Ensure that you don’t take it too hard and keep it at a moderate pace; the aim is to wake your body up and be ready for the main workout.


Circuit Routine

We will do a circuit routine containing a mixture of all body area workouts. This routine got created by me and is not Nia’s original routine, so don’t confuse the routine as Nia routine.

Rounds: 3

Circuits in every round: 3

Exercise in each circuit: 4

Exercise time: 1 minute

Rest time after each circuit: 1 minute




  • Weighted squats
  • Kettlebell explosive squats
  • Dumbbell drop squats
  • Resistance band squat walks


  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable flyes


  • Crunches
  • Leg raises
  • Russian twist
  • Plank walks




  • Resistance band smith squats
  • Leg press
  • Leg extension
  • Banded barbell good mornings


  • Wide grip lat pulldowns
  • Cable rows
  • One-arm dumbbell rows
  • Deadlifts


  • Incline crunches
  • Leg raises
  • Plank twister
  • Plank hold




  • Deep squats
  • Bulgarian squats
  • Leg curls
  • Stiff-leg dumbbell deadlifts


  • Shoulder press
  • Lateral raises
  • Front raises
  • Shrugs 


  • Bosu ball crunches
  • Bosu ball leg raises
  • Scissor kickbacks
  • Stability plank




  • Overhead squats 
  • Hack squats
  • Resistance barbell Hip thrusts
  • Hip abduction


  • Biceps dumbbell curls
  • Hammer curls
  • Barbell curls
  • Preacher curls


  • Medicine ball plank in and out
  • Side plank to a crunch
  • Plank to toe touch
  • Plank hold




  • Banded squats
  • Glutes kickbacks
  • Hyperextension
  • Calf raises


  • Triceps pushdowns
  • Triceps overhead dumbbell press
  • Triceps dumbbell kickbacks
  • Triceps dips


  • Crunches
  • Hanging leg raises 
  • Dumbbell Russian twist
  • Star plank


Cardio Finisher

I know you already are tired, but we will do a quick 5 to 10 minutes cardio finisher that can be Versa climber, Jacob’s ladder, or hydro row. That will work all your body and give one of the best cardio finishers and burn calories like crazy.

That’s all for the Nia Sioux workout routine.

Also Read: Kalani Hilliker Diet Plan and Workout Routine


Nia Sioux Diet Plan

Sadly I didn’t find a diet, but she doesn’t follow a strict diet and eats what she likes. I recently found this video of her making a Charcuterie board, a mixture of foods like cheeses, meats, nuts, fruits, dried fruits, etc. So I will give you a diet that I think will work for you to keep you fit.

Nia Sioux diet includes:

Nia Sioux Diet Plan

Nia Sioux Diet Plan


  • Avocado
  • Blueberries oatmeal pancake



  • Smoothie



  • Chicken breast
  • Rice
  • Veggies


Evening Snack

  • Fruits, dry fruits, and seeds



  • Salmon/steak/chicken
  • Veggies
  • Salad

That’s all for the Nia Sioux diet plan.

Also Read: Chloe Lukasiak Diet Plan and Workout Routine

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