Rihanna Workout Routine and Diet Plan

By | January 23, 2022

Rihanna Workout Routine and Diet Plan: Rihanna, the biggest singing idol ever. She has given many super hit songs and worked with a lot of big names like Eminem, Justin, Grimes, Beyonce etc. She has a lovely voice and a superb talent when it comes to singing but another thing that attracts people and fans is her body shape.

Rihanna Workout Routine and Diet Plan

Rihanna Workout Routine and Diet Plan

Rihanna has maintained a superb figure since she got really famous, her workout is really good and works really well for her. So let’s see what she does in her workout routine and what she eats to stay how she is.

Rihanna Body Measurements

Height 5 Ft 8 Inch
Weight 61 Kg
Age 32 Years
Breast 36 Inch
Waist 26 Inch
Hips 36 Inch

Also read: Ariana Grande


Rihanna Workout Routine

Rihanna’s workout contains a mixture of many exercises like dancing, cardio, mix martial arts, HIIT and weight training as well. Well, according to Rihanna having two trainers is better than having a single trainer.

So she has 2 trainers that constantly work on her body, her first trainer is a famous celebrity trainer Harley Pasternak. So the thing about Harley is that he is a 5-factor guy, so according to him you should train 5 times a week and eat 5 small meals a day.

Rihanna Workout Routine

Rihanna Workout Routine

Rihanna’s second trainer is also a celebrity trainer Ary Nunez who always tags along with Rihanna wherever she goes. Both of the trainers specialize in different things, Harley is more about Full-body workout.

While Ary is more about cardio and core strength. So both of them work on Rihanna differently, mixing her workout routine to get her the best shape.

Rihanna Workout Includes –

Monday Rihanna Workout

So for Monday, she goes for the routine created by Harley, which involves her full-body workout and some cardio.

  • Cardio for 5 minutes ( can do any favorite cardio exercises) this is for warm-up.
  • Dumbbell chest fly, 25 reps
  • Seated shoulder dumbbell press, 25 reps
  • Bicep curls, 25 reps
  • Dumbbell squats, 25 reps
  • Jumping squats, 25 reps
  • Crunches, 20 reps
  • Mountain climber, 25 reps
  • Cardio for cool down, 10 to 30min

Rihanna repeats the circuit 3 times, just the warm-up and her cool down cardio are done once only. In her whole circuit, she cannot rest at all, so unless she finishes doing all exercises she cannot rest. Her rest time comes once she finishes the whole circuit.


Tuesday Rihanna Workout

Her Tuesday workout is more of a core and cardio workout, this one is set up by Ary.

  • 30 minutes treadmill
  • 30 minutes of a mix martial arts routine.
  • Dancing routine, like ballet and etc. For 30 minutes as well.
  • Double crunches, 25 to 30 reps.
  • Sit-ups with rotation, 20 to 30 reps.
  • Twisting planks, 20 to 30 reps.
  • Rotators, 20 to 30 reps.

She repeats the core workout which is from double crunches to Rotators, 3 times in total.

Rihanna Fitness Regime

Rihanna Fitness Regime


Wednesday Rihanna Exercise

Wednesday is again full-body workout day, this one is also set up by Harley. So all the full-body workouts are set up by Harley and all cardio and core training including martial arts are set up by Ary.

  • Cardio 5 min, warm-up
  • Dumbbell bench press, 25 reps
  • Lunges with dumbbells, 25 reps
  • Jumping squats, 20 to 25 reps
  • Reverse crunches, 20 to 25 reps
  • Mountain climbers, 20 to 25 reps
  • Cool down, 10 to 30 minutes

Repeat 3 times the workout circuit, rest only after you completed the whole circuit.


Thursday Rihanna Workout

Thursday is the core and cardio day.

  • Cardio, 30 min
  • Martial arts training routine, 30 minutes
  • Dance routine, 30 minutes
  • Sit-ups with a full range, 25 to 30 reps
  • Sit-ups with rotation, 25 to 30 reps
  • Plank, 1-minute hold
  • Rotators, 25 to 30 reps

Repeat the workout circuit 3 times, rest after you completed 1 whole circuit.


Friday Rihanna Exercise

On the last day of the week, Rihanna does a full-body workout. So 3 days full-body workout and 2 days of core and cardio workout.

  • Cardio, 5 minutes
  • Hammer curls, 20 to 25 reps
  • Bicep curls, 20 to 25 reps
  • Tricep extensions, 20 to 25 reps
  • Stiff-Leg deadlift with dumbbells, 20 to 25 reps
  • Jumping squats, 20 to 25 reps
  • Double crunches, 20 to 25 reps
  • Cool down, 10 to 30 minutes

The same pattern for the workout, repeat the circuit 3 times and rest after 1 circuit.

This is all about Rihanna Workout Routine.

Also Read: Taylor Swift


Rihanna Diet Plan

Rihanna follows a 5-factor routine, which means workout 5 days a week and eats 5 times a day. Her meals usually contain low-fat foods that are high in protein, fiber, vitamins. She stays away from sugar drinks. She does drink a lot of water throughout her day whether she’s at home or at work.

Rihanna Diet Plan

Rihanna Diet Plan

“Rihanna Diet” Includes –

Rihanna Breakfast Meal

So for breakfast, she usually goes for something light like oatmeals and blueberries with a glass of juice.


Meal 2

She has a smoothie that has protein and fruit.


Rihanna Lunch Meal

Chicken with salad and veggies.


Meal 4

Juice, fruits and maybe some almonds.


Rihanna Dinner Meal

Chicken breast, veggies and sometimes rice. This is all about Rihanna Diet Plan.

That’s it for Rihanna’s diet plan and workout, so make sure you follow it if you want a body just like Rihanna.

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