Rihanna Workout Routine & Diet Plan

Unlike other conventional diet plans, Rihanna’s Workout Routine and diet is pretty simple and include all major nutrients that are important for the body. She sticks to 5 meals a day diet which includes carbs, protein, and fats. Her meals mostly consist of egg whites, fish, lemon, potato, protein bars, and salad
Now, when she’s not traveling, Rihanna bumps up her cardio to 30 minutes five days a week (from her usual three-day-a-week routine), says trainer Harley Pasternak. Her favorite cardio workouts include the stationary bike, cycling, jogging in place, jumping jacks, and jump roping

Robyn Rihanna Fenty is known as Rihanna, the singer who became a worldwide star in the early 21st century is well-known for her distinctive and versatile voice, and has a very strong fan base all over the world. The dulcet Rihanna has been topping the charts and has solidified her status as a leader in the industry! Her live performers are full of energizing dance performers and great enthusiasm.


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She slays all her dance moves that look even better with her well-toned body!

She focuses on eating whole foods that provide her with lots of vitamins, nutrients, and hydration. Protein is really important to Rihanna, and she eats all types of meat, poultry, and fish on a regular basis. She also makes sure to eat plenty of vegetables. Eating well helps Rihanna stay energized throughout her day.

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Here is all that you need to know about Rihanna’s diet plan:

Foods Rihanna’s diet plan excludes

  • Processed foods
  • High sodium foods
  • Bad fats
  • Junk food
  • Sugary drinks

Rihanna’s suggestion to you

“Cardio is the key. I work out every day but I need a trainer to motivate me. I don’t find it fun to work out alone.”

  • Don’t skip breakfast
  • Try a Supra former workout
  • Spice it up
  • Don’t skimp on the snack selection
  • Love your body—and all of its fluctuations
  • Work with a trainer
  • Try to eat balanced meals, even when you’re not at home
  • If meal planning doesn’t work for you, don’t do it
  • POUR IT UP!  Stay hydrated
  • If you need to, see a mental health professional
  • Find that workout motivation
  • Mix up your cardio
  • Make time for yourself
  • Don’t be in the dark about your health
Rihanna Workout Routine & Diet Plan

So what is exactly Rihanna’s diet plan?


  • Apple, banana, almond, and Greek yogurt smoothie
  • Five-Factor French toast


  • Five-Factor berry smoothie


  • Fresh salad with turkey or chicken, boiled egg whites, and tomatoes
  • Navy beans with brown rice

Afternoon snack

  • Non-fat dip with celery


  • Salmon and quinoa lightly seasoned with salt and pepper
  • Five-Factor Spice Halibut with salad

Rihanna Workout Routine

Rihanna Workout Routine

Rihanna’s workout contains a mixture of many exercises like dancing, cardio, mixed 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.

Apart from her diet plan, she follows a strict workout plan too. Her trainer, Harley Pasternak, uses the Five-Factor workout philosophy, which includes one 25-minute workout, five times a week. This workout usually consists of cardio, dumbbells, and a crucial cooldown of either skipping or walking.

Rihanna Workout Routine

  • Ten-minute cardio warm-up, jogging or cycling
  • Five-minute dumbbell curls laying on a mat
  • 5-minute dumbbell waist twists sitting on a mat
  • Five-minute cardio cool-down, skipping or walking

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 in 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 mixed 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 a 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 of 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’s Workout Routine.

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