It doesn’t get much more pop star famous than Ariana Grande, and while you have to admire her on-stage success, it’s her general commitment to health and fitness that has made me a fan.
Many of our younger clients have asked how Ari manages to stay in such good shape with a hugely busy life on tour, so we did some research into interviews and her social media profiles to find out more.
After a few months of research, we can now reveal Ariana Grande's diet and workout routine.
Ariana Grande's Workout Routine
Ariana Grande has been working with celebrity trainer Harley Pasternak on a workout routine, mainly based on the concepts of high-intensity interval training (HIIT), that she can take on the road and even go through at a concert venue with limited equipment.
Her trainer has spoken about the workout in interviews with Women's Health, and she believes it’s the most effective way to get a toned body when you have limited time.
Ariana Grande seems to focus a lot on core and leg workouts and avoids too much toning exercise for her arms and shoulders.
From my years of training clients, I can attest that Ariana's HIIT body-weight and outdoor activity-focused routine is ideal for adapting to home workouts.
Moreover, despite not being a traditional exercise machine-based, fully-fledged workout, it really is highly effective for people of all fitness levels.
Let’s start with the tougher workouts.
Bodyweight Workouts (3+ Days A Week)
Ariana Grande's circuit includes six exercises, each with 30 reps, done twice in a set. She likely completes three circuits based on her schedule. The exercises are:
- Warm-up run: 15 minutes.
- Reverse Lunges: Stand with feet shoulder-width apart, step back, bend the forward knee to 90 degrees, then return to start. Do 30–60 reps.
- Standard Plank: Hold the plank position for 60 seconds.
- Walking Lunges: From one room end, step forward, bend your knee to 90 degrees, stand up, and repeat with the other leg. Do 30–60 reps.
- Glute Bridges: Lie with feet flat and knees bent, lift the pelvis while keeping the back arched. Aim for 60 reps.
- Skater Lunges: Like reverse lunges but keep the back foot off the ground. Do 30–60 reps.
- Pike Plank: Start in plank, lift buttocks upwards, and return to start. Repeat 30–60 times.
Fitness Activities (Daily)
Echoing my advice to clients, Ariana targets 12,000–14,000 daily steps, achievable through her rigorous dance rehearsals and performances.
These dance routines not only meet her step goals but also boost her cardiovascular health and muscle endurance.
However, there are plenty of other opportunities to bring your step count up, like hiking or multiple short runs outdoors or on a treadmill.
The important thing is to stay as active as possible, even outside of your designated exercise times.
Weekly Workout Routine
- Monday: Bodyweight workout And 5-mile run
- Tuesday: Long Hike
- Wednesday: Bodyweight workout And 30 minutes elliptical
- Thursday: Dance Exercise
- Friday: Bodyweight workout And 30 minutes rowing or cycling
- Saturday: Bodyweight workout And 5-mile run
- Sunday: Rest
Ariana Grande’s Diet Plan
Like many of my clients who prefer plant-based diets, Ariana loves Japanese cuisine for its rich variety of vegan options.
A closer look at her diet shows how it aligns with the yin-yang balance, promoting not just physical health but also a harmonious lifestyle.
Let’s take a closer look.
Vegan Diet
Ariana Grande changed her eating habits back in 2013 when she announced that she had abandoned eating all animal products.
She personally credits this vegan diet decision with having more energy, especially for the busy travel life of pop stars.
Macrobiotic Diet
Ariana Grande also takes things one step further by adjusting her meal plans to resemble a macrobiotic Japanese diet.
What does that mean?
Essentially, she aims to break down her meal plans into 50% whole grains like sweet potatoes and brown rice.
About 30% will come from vegetables and fruit, and 20% will come from different types of beans like tempeh, tofu, and adzuki beans.
The goal of this diet is to provide stable blood sugar levels, which is a key part of weight management.
“Too many young girls have eating disorders due to low self-esteem and a distorted body image. I think it’s so important for girls to love themselves and to treat their bodies respectfully.”
- Ariana Grande
Let’s take a look at an average day for Ariana Grande.
Sample Meal Plan
Breakfast
- Oatmeal with almond milk and pumpkin seeds
- Dandelion tea with coconut water for detox
Lunch
- Salad with leafy greens, avocado, olive oil, nuts, and teriyaki sauce
- Occasional juice cleansing
Dinner
- Rice bowl with tofu and nori
- Stir-fried vegetables
One thing you might notice is the complete lack of junk food.
What Supplements Does She Take?
In my professional practice, I've recommended similar supplements to those reported in Ariana's diet, including plant protein and essential vitamins.
1. Plant Protein Powder
For the higher-intensity workout routines, Ariana will most likely look for a protein boost to support her recovery times.
One of the more popular ones these days is hemp protein because it contains the full amino acid profile for optimum muscle recovery, according to the Journal of Agricultural and Food Chemistry [1].
2. Vitamins And Minerals
Ariana pays very close attention to her overall health, and while she has mentioned detox days on a regular basis, we think that she will rely on vitamin and mineral supplements, especially when she’s on tour.
Her Stats
- Born: June 26, 1993
- Height: 5’0”
- Weight: 105 lbs
Whether you like Ariana Grande’s music or not, there’s no denying that she puts on quite a stage show.
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And beyond the energy and endurance, she needs to put on a big show many times a week, Ari has a killer body that is slim and toned.
References:
- https://pubmed.ncbi.nlm.nih.gov/20977230/
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