Riz Ahmed Workout Routine and Diet Plan

By | October 10, 2020

Riz Ahmed Workout Routine and Diet Plan: Riz Ahmed is an award-winning actor, rapper, and model mostly known for his incredible roles in movies and TV shows like; The Night Of, Nightcrawler, Venom, Rogue One: A Star Wars Story, Jason Bourne, The Sound Of Metal, etc. Riz has achieved many awards in his career and some of the most significant Golden Globe nominations and my trophies. However, Riz is also known for his fitness achievement; if you remember The Sound Of Metal poster, you would understand. If you also want to learn more about the Riz Ahmed workout and diet plan, then keep on reading.

Riz Ahmed Workout Routine and Diet Plan

Riz Ahmed Workout Routine and Diet Plan

Riz Ahmed Body Stats

Height 5 ft 8 inch
Weight 75 kg
Age 37 years
Chest 42 inch
Waist 30 inch
Biceps 15 inch

Also Read: Tom Hardy Workout Routine and Diet Plan


Riz Ahmed Workout Routine

Riz Ahmed is an incredible actor that also performs according to what role he has given and trains according to the part only. If you will see that before Jason Bourne and Rogue One, Riz was fit, but after that, he got ripped as there was no visible body fat in his body. So what exactly he went through to activate that fitness level.

Well, I researched that and found out a few things that he does to get that incredible fitness. There was an interview with Riz Ahmed by Men’s Journal, and in that interview, Riz talked about everything he has done. Riz told Men’s journal that he switched from metabolic training to heavy lifting compound movement training. Riz also stated that his training involved doing no cardio workout at all.

Riz also stated that he also relied on doing different things like Yoga and Pilates for his posture and flexibility. Both of the workouts are good for flexibility and burning a few calories while providing an excellent stretching exercise, which helps decrease the chances of getting injured. Riz stated that he was working out six days a week and after the full day of the shoot, yoga and pilates helps him a lot.

Later, when Men’s Journal asked Riz about mental fitness, he replied that he used to do meditation with The Headspace Meditation app. Now that we have known what he does, let’s convert it into the routine you can do to get a body like Riz Ahmed.

Riz Ahmed Workout Routine

Riz Ahmed Workout Routine

Riz Ahmed workout includes:-

Compound Training

Training days: Monday to Saturday

Duration: One hour

In compound training, Riz Ahmed does different things and a mixture of exercises. If you don’t know what compound training is, then let me clarify it for you. Compound training or compound movements are the workouts that train more than one part of your body while doing one exercise. Some of the best compound exercises are:

  • Bench press: focuses on chest, triceps, and delts.
  • Dips: focuses on chest, triceps, and delts
  • Deadlifts: focuses on thighs, hamstrings, lower back, forearms, and traps
  • Squats: focuses on thighs, glutes, inner quads, hamstring
  • Bent over rows: focuses on traps, lats, and lower back.
  • Close grip bench press: focuses on pecs, triceps, and delts.


Yoga and Pilates

Training days: Monday to Saturday

Duration: 15 to 30 minutes

Yoga and pilates are both excellent workouts to maintain body posture and flexibility. It can get done after every activity as part of stretching exercises. By doing these workouts for 15 to 30 minutes before and after the compound, training maintains your posture and reduces the pain and chances of getting an injury. So make sure to do it every time before and after the workout.



Training days: Every day

Duration: 15 to 30 minutes

Meditation is the uttermost important workout for your mental fitness and health. It keeps your mind calm and lets you be in control of your body. You can do mediation any time you want, whether it’s early in the morning after you get up or it’s before you go to bed. Start with 10 minutes and slowly increase the time by 5 minutes every three days.

That’s all for the Riz Ahmed workout routine.

Also Read: Jake Gyllenhaal Workout Routine


Riz Ahmed Diet Plan

In the same interview, Riz Ahmed stated that he also went to the ketogenic diet plan to eliminate the fat in his body. The ketogenic diet has been beneficial for many celebs; for some of you guys that don’t know what a Keto diet is, let me explain it to you. The keto diet plan reduces the carbs intake to 5 percent of even less from your daily food intake. 

In this diet, you can eat healthy fats, protein, natural sugar, and reject all processed foods and unhealthy fats. Now, I don’t exactly know what plan Riz followed, but I can give you a project that you can follow to get a body like Riz Ahmed.

Riz Ahmed diet includes:-


  • Two boiled eggs
  • Oats with almond milk
  • Fruits



  • Protein shake



  • Chicken or salmon
  • Spinach and kale


Evening snack

  • Apple
  • Protein shake



  • Steak
  • Spinach, kale, broccoli, or asparagus

That’s all for the Riz Ahmed diet plan.

Also Read: Chris Evans Workout Routine And Diet Plan

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