Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Chelsea Houska Deboer's Workout Routine & Diet Plan

Isaac Robertson
Published by Isaac Robertson
Last updated: June 7, 2023

Teen Mom 2 star Chelsea Houska Deboer has been active on her Instagram profile lately, showing off her weight loss and new figure.

A lot of my clients are fans of the show about teen moms, so I’ve been getting questions about how Chelsea lost weight.

I’ve spent countless hours studying her social media and going through the interviews she’s given, and I’ve got all the info on how she managed to look so good.

Quick Summary

  • Chelsea Houska's healthy diet entails fresh fruit, Greek yogurt, chia seeds, oatmeal, vegetables, salmon, vegetables, lean beef, broccoli, and chicken breast.
  • Houska also takes pre-workout supplements, prenatal vitamins, and carb blockers.
  • Chelsea admits that eating healthy throughout and avoiding junk helped her lose 50 pounds.
  • You can't lose weight, no matter how hard you train if you don't eat nutritious and healthy meals.


  • Height: 5’3”
  • Weight: 115 lbs
  • Born: August 29, 1991

A South Dakota native, Chelsea Houska, got pregnant at age 16. She dropped out of school and starred in the MTV show 16 and Pregnant, followed by Teen Mom 2.

She got her first baby girl in 2009, but the relationship with the father of her child didn’t work out. She married Cole Deboer, with whom she has two kids.

I am sure some of her popularity comes from her looks, especially her 50-pound weight loss, which has got everyone wanting to know how she managed to lose so much weight.

I’ve got the answer.

Chelsea Houska Workout Routine

Chelsea about to lift a barbell

Teen Mom star admitted that even though it’s not easy with three kids, she sticks to a strict exercise routine, which looks like this:

Day 1 Weightlifting

  • Static lunge — 4 sets 12 reps
  • Deadlift — 4 sets 12 reps
  • Single-arm row — 4 sets 10 reps
  • Sidebar — 4 sets 10 reps
  • Med ball slam — 3 sets 15 reps

Days 2 and 4 CrossFit

Chelsea is a huge CrossFit fan, and she has been going to CrossFit for years for about twice a week.

This is what her CrossFit fitness exercise routine looks like:

  • Barbell Deadlift: 5 sets of 10 reps
  • Barbell Squat: 5 sets of 10 reps
  • Kettlebell Swings: 5 sets of 30 secs
  • Treadmill sprints: 5 sets of 60 secs
  • 15 squats

Days 3 and 5 Kickboxing

Another Chelsea’s workout habit is kickboxing, and she claims kickboxing helped her with weight loss and mental health.

She has been outspoken to her followers about mental health issues, and she says that a good kickboxing session always makes her feel better and ready to tackle any problem.

Houska’s Diet Plan

Teen mom admitted that after giving birth to daughter Aubree, she wasn’t feeling great about herself, and she wasn’t feeling good in general.

‘I wasn’t caring about what I ate or trying to eat healthy, and I ended up gaining weight, which resulted in me having a rough time toward the end of pregnancy.’

- Chelsea Houska, Teen Mom TV Star

This was when she teamed up with a company called Profile, where she had one-on-one coaching. She also says this is where she learned to make healthier choices about her diet and stop eating junk food.

With this diet and lifestyle change, she lost 50 pounds.

Most importantly, once she reached her ideal weight, she didn’t go back to her old habits, but she stuck with the program through her third pregnancy, and after giving birth to her second baby, she looks great.

Other workout routines:

Chelsea shared her daily diet plan with fans, and this is what it looks like:


  • Greek Yogurt
  • Fresh fruit or oatmeal


  • Veggies
  • Salmon


  • Fruits — She is a fan of grapefruit and avocados
  • Chia seeds


  • Lean beef or chicken breast
  • Broccoli microwave steamers

Both stars — Chelsea and husband Cole DeBoer — stick to a weight loss diet. They avoid eating processed foods and sugar, but they like to cook and do meal prep in advance.

Although every time Chelsea posts a photo or an Instagram story, she gets criticized by fans who critique her weight loss and diet, she says she has never looked nor felt better.

She often features her oldest daughter Aubree, and her younger daughter and son in photos in their family home, saying they are her biggest fans and supporters in having a healthy diet.

‘I was feeling great, had more energy than ever, and couldn’t have been happier. I felt amazing in my wedding dress and proud that I had done that for myself.’

- Chelsea Houska, Teen Mom TV star


Chelsea holding a a barbell from her back

One thing that helps her lead a healthy life is supplements.

Some of the supplement’s Chelsea takes are:

  • Pre-workout - For better workouts and to feel energetic, Houska takes pre-workout, which is full of protein. (See the best pre-workout supplements for women)
  • Prenatal Vitamins - While pregnant, Chelsea took prenatal vitamins to help with the baby’s brain development. (1) (See the best vitamins for women)
  • Carb blocker - Chelsea takes carb blockers to help with her nutrition and weight loss and help her body digest carbs. (See how carb blockers work) (2)

Can You Workout Like Chelsea Houska?

If you, too, are one of Chelsea Houska’s fans, now you know all about how she lost so much weight — part strict fitness regimen and part healthy habits.

Although she gets criticism and a lot of attention from people whenever she posts a photo, this teen mom looks great, whether she’s posing on TV or in her house.

If you decide to try out Chelsea’s regimen, let me know your results, or feel free to contact me for any other questions you have.


Was this article helpful?

About The Author