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Amanda Cerny Workout Routine & Diet Plan (Her Secrets)

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: August 2, 2023

When you see Amanda Cerny’s toned figure with those incredible abs and firm glutes, flawless glowing skin, and overall sexy appearance, you can’t help but wonder how she makes it.

From what you can see, it seems worthy to look up to this successful model and social media star, isn’t it?

But what do you have to do to copy her routine and adapt to her lifestyle?

Take a look at the detailed Amanda Cerny workout and diet plan below that helps her stay in great shape. Who knows, you might be able to copy it.

Quick Summary

  • Amanda Cerny's workout routines range from cardio workouts, HIIT workouts, weight training, and yoga sessions.
  • Amanda performs yoga sessions to help keep her body flexible and muscles toned.
  • Cerny's diet ranges from vegetables, whole grains, beans, nuts, hummus, legumes, quinoa, and popcorns.

Amanda Cerny Workout Routine

The Amanda Cerny workout routine is vigorous and varied which includes circuit and weight training alongside everyday cardio sessions.

She’s a huge fan of boxing and a master of yoga. But she also enjoys adrenaline-boosting activities like skydiving, deep-sea diving, and bungee jumping.

Now, let’s dive deeper into Amanda Cerny’s fitness routine.

Cardio Workouts

amanda cerny jumping jacks

Amanda Cerny does intense cardio workouts regularly whether it’s outdoors (running four to five miles) or indoors (using a stair climber or any other effective cardio machine in the gym for 40-50 minutes).

She focuses more on endurance rather than her speed.

That’s how she burns calories to keep her amazing body shape and all her muscles perfectly toned up.

This workout plan definitely isn’t for people who don’t really enjoy doing cardio every day.

A lower-intensity exercise and gradually increase it through time.

And I wouldn’t also recommend that you just jump into such intensive training if you’re not well prepared and used to it. If you do, you might only end up injured, doing your body more harm than good.

Instead, you’d better start with

Read Also: 100-Rep Century Set Workouts

HIIT Workout Sessions

Amanda Cerny is also a High-Intensity Interval Training (HIIT) enthusiast because it helps her burn extra calories and fat in a short time and even hours after the workouts [1]. She mostly does high-intensity reps for 30 seconds followed by a short rest after every workout.

amanda cerny squat

Amanda Cerny HIIT workout routine includes:

  • Jumping rope
  • Jumping jacks
  • Plank lifts
  • Push-ups
  • Mountain climbers
  • Sumo squats
  • High knees
  • Bridge kicks, etc.

Weight Training

amanda cerny weights

To keep her muscles strong, lean, and toned, Amanda Cerny has incorporated regular weight training into her fitness routine.

She likes using her body weight or lifting lighter weights with higher reps and short rests between each set.

It’s more effective for toning muscles, improving strength and endurance [2], and burning fat.

She found that this is more effective than lifting heavy weights which may increase your muscle mass.

Here’s how Amanda Cerny organizes her weight workouts to target every muscle:

  • Monday: upper-body exercises
  • Tuesday: abs
  • Wednesday: lower-body exercises
  • Thursday: upper-body exercises
  • Friday: abs
  • Saturday: lower-body exercises
  • Sunday: rest day

Yoga Sessions

amanda cerny yoga

One-hour yoga sessions almost every day help Amanda stay fit, keep her body flexible, and muscles toned. She loves yoga!

No man can remain indifferent when watching Amanda Cerny practicing yoga poses that emphasize her impressive body curves.

Amanda Cerny Sample Workouts

Amanda exclusively shares her wellness secrets and tips with her fans on her website or social media channels like Instagram.

Moreover, Cerny has teamed up with celebrity coaches to build her own workout plan called CERNY FIT Fitplan.

It’s aimed at providing male and female fitness enthusiasts with efficient, at-home workouts they can do with limited equipment, helping them achieve their desired physique and fitness goals with the help of dedicated Team Cerny.

Check out Amanda’s video with her plank challenge for shredded abs.


Amanda Cerny total bodyweight workout:

  • Exercise 1: Mountain climbers
  • Exercise 2: Bridge lift
  • Exercise 3: Leg raise
  • Exercise 4: Forward lunge
  • Exercise 5: Sumo jump squat

Cerny usually does four 30-second rounds of each exercise.
Of course, you can adjust this glute workout to your fitness level. You can make it more or less challenging by increasing or decreasing the number of sets and the rest time in between each set.

Her Diet Plan and Tips

amanda cerny with carrots

Amanda Cerny follows a vegan diet. She is known to be a passionate vegan like 5 million or 2% of other Americans [3].

Her diet is composed only of healthy, nutritious, whole foods divided into five balanced daily meals, including snacks. Added to that, she drinks over a gallon of water per day to stay properly hydrated.

Related: Best Vegan Multivitamins


Cerny starts her day by eating a healthy breakfast.

This may include a serving of fruit, vegan pancakes with peanut butter and berries, toast with chia berry jam, muffins with bananas, and similar tasty and nutritious combos that provides her with enough energy for an active day ahead.


Her lunch is rich in healthy plant-based protein from beets, edamame pods, and other beans with a fresh green salad, relying mainly on veggies as her primary source of vitamins and minerals instead of using artificial supplements.

Check out these protein powders made for women.


Amanda Cerny also likes to finish her days by eating a light dinner such as whole grain pasta or pita with vegetables, stuffed sweet potato with hummus dressing, chickpea curry with quinoa, and similar things.

Her snacks include fruit, edamame, various seeds, nuts, and popcorn.

Cerny also indulges herself with a special treat on an occasional cheat day - her mom’s homemade chocolate chip cookies.

In general, Amanda Cerny diet includes:
  • Vegetables
  • Fruit
  • Whole grains
  • Beans and legumes
  • Nuts (including nut milk and butter)
  • Quinoa
  • Hummus
  • Popcorn
At the same time, she avoids eating:
  • Meat
  • Fish
  • Dairy
  • Eggs and other animal products
  • Junk, refined, or processed foods
  • Artificial ingredients

“Without any animal products in their diets, vegans are missing out on many nutritionally valuable items—items that vegetarians, for example, would be allowed to eat: cheese, eggs, yogurt and milk. Protein, calcium, iron and zinc, as well as some B vitamins, are often lacking in a vegan diet.”


- Hartje Andresen, Nutritionist

To prevent potential nutritional deficiencies, Amanda Cerny also gets routine blood tests every four months to check her nutrient levels and ensure she’s perfectly healthy.

Amanda Cerny’s Daily Sample Meal Plan

amanda cerny meals

The Amanda Cerny diet is carefully planned, well-balanced, and delicious with a lot of high-quality ingredients that will improve your health. Take a peek at the great food this fashion and fitness model eats in one day:

  • Breakfast: 2 vegan pancakes with 1 tbsp of peanut butter and 1/4 cup of blueberries
  • Snack: 1 piece of fruit
  • Lunch: potato soup, 1 1/2 cups of roasted cauliflower, whole wheat pita, and 1/3 cup of hummus
  • Snack: 2 tbsp of pumpkin seeds
  • Dinner: Falafel salad with lemon tahini dressing

Other celebrity workouts:

Final Thoughts on Amanda Cerny's Workout Routine

If you strive for that distinctive hourglass body shape, great fitness level, and overall healthy body like Amanda Cerny, I think you would be able to.

Of course, it’s not easy, but determined and dedicated people can achieve it. The question is: Are you one of them?

If you think you could follow her footsteps, from her workout to her diet regimen, you may check out her website and social media channels.

Remember to have fun along the way, and share with us how this workout regimen helped improve your overall health. Good luck!





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