Amanda Cerny's Workout & Diet (Her Surprising Routine)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: June 20, 2024
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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.

I did a deep dive into her interviews, YouTube videos, and social media posts to find out everything about her routine and lifestyle.

Take a look at the detailed Amanda Cerny workout and diet plan below that helps her stay in great shape.

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).

She focuses more on her endurance than her speed.

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

Like Amanda Cerny, I've incorporated intense cardio workouts into my routine. Whether it's a refreshing outdoor run or a challenging 40–50-minute session on the stair climber at the gym, I've experienced firsthand how these workouts boost endurance and tone the body.

However, this workout plan isn’t for people who don’t really enjoy doing cardio every day.

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.

Read Also: 100-Rep Century Set Workouts

HIIT Workout Sessions

Amanda Cerny is also a High-Intensity Interval Training (HIIT) enthusiast. According to an article in ACE Fitness, HIIT helps 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.

Following Amanda's lead, I've made regular weight training a staple of my fitness journey. It's amazing how using body weight or light weights with higher reps has not only strengthened my muscles but also kept them lean and toned.

According to an article on the PubMed website, it’s more effective for toning muscles, improving strength and endurance, and burning fat [2].

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 tone her muscles.

I've also embraced daily, one-hour yoga sessions. It's incredible how these sessions have enhanced my fitness, flexibility, and muscle tone.

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 the 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 between each set.

Recovery and Self-Care

Amanda doesn't just preach the importance of recovery; she lives it, and it's evident in her impressive physique and overall well-being.

One of the keys to Amanda's success is her commitment to incorporating rest days into her workout routine. She recognizes that these days are not a sign of weakness but rather a vital component of any fitness regimen.

Rest days allow her muscles to repair and grow stronger, ensuring she can maintain her high-intensity workouts without risking injury or burnout.

Amanda knows that quality sleep is the body's natural recovery mechanism. She ensures she gets enough restorative sleep each night to aid in muscle recovery and maintain her mental clarity.

Amanda's commitment to recovery extends beyond the physical realm. She practices mindfulness and meditation to manage stress and maintain a positive mindset.

This mental self-care is essential for her overall well-being and contributes to her consistency in her fitness journey.

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 provide 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:





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About The Author

Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy

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