Gina Carano Workout Routine, Diet Plan & Supplements

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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Gina Carano has achieved massive success as a Muay Thai and MMA fighter, Hollywood star (primarily acting in action movies, TV series, and video games), and a cover model for numerous fitness magazines.

Expectedly, she caught my and my clients’ attention since we all admire her strength, fitness, competitiveness, motivation, and perfectly curved body shape.

So, I started researching her fun yet exhausting exercise routines. I spent hours going over her interviews and social media posts.

For all those fans who wonder how she gets it all, here’s more in-depth information on Gina Carano's workout routine and diet.

Her Stats and Accomplishments

Height: 5ft 8in (173 cm)
Weight: around 135-145 lbs (61.2-65.7 kg)
Born: 16 April 1982
Place of birth: Dallas, Texas, USA
Father: Glenn Carano, a professional football player for the Dallas Cowboys
Nicknames: Crush, Conviction [1]

Her most famous movies:

  • Haywire
  • Fight Girls
  • Fast & Furious 6
  • Deadpool
  • American Gladiators
  • Scorched Earth

Gina Carano most notable accomplishments, awards, and sports records [2]:

  • Acting career:
    • Chuck Norris Award for Best Female Action Star at ActionFest Film Festival (2012) for her role in Haywire;
    • Awakening Outstanding Contribution Award / AOCA (2012)
    • Voted as “Hottest Woman in America” by Big Biz Magazine (2008)
  • Fighting career:
    • 7-1 MMA career record
    • 12-1-1 Muay Thai score
    • EliteXC: Heat, Victory against Kelly Kobold (October 2008)
    • EliteXC: Primetime, Victory against Kaitlin Young (May 2008)
    • Elite XC: Uprising, Victory against Tonya Evinger (September 2007)
    • EliteXC: Destiny, Victory against Julie Kedzie (February 2007)
    • Strikeforce: Triple Threat, Victory against Elaina Maxwell (December 2006)
    • World Pro Fighting Championships 1, Victory against Rosi Sexton (September 2006)
    • World Extreme Fighting, Victory against Leiticia Pestova (June 2006)

Gina Carano's Workout Routine

Celebrity doing a workout routine

Gina Carano workout program includes:

  • Muay Thai
  • Jiu-Jitsu
  • Mixed martial arts training
  • Strength training
  • Cardio workout
  • Interval training
  • Bikram Yoga
  • Pilates
  • Weight training
  • Jumping on huge tires
  • Hiking
  • Running
  • Various other outdoor activities

Her approach to exercising is holistic, style mixed, and she prefers outdoor activities to indoor gym workouts.

Like Gina, I've incorporated a mix of Muay Thai, Jiu-Jitsu, and mixed martial arts training, which has not only improved my physical strength but also boosted my mental toughness.

She works out intensely almost (if not) every day, twice a day - two hours in the morning and another two hours in the evening to improve her stamina, agility, coordination, and strength.

Gina’s typical morning and evening workout routines look like this:

  • Warm-up: running on the treadmill, jumping rope, or any other cardio activity (15 minutes)
  • Shadow box (15 minutes)
  • Sparring and technique - practicing punches, kicks, and other fighting moves (2 hours)

To get back into the fighting form when she was preparing for Haywire in 2011, Gina added some extra training to her regular workouts - gun training, stunt training, and Secret Service training for 4 hours each day.

Here’s what she said about those days and her favorite movie fight scene:

“The training for the movie was actually incredibly intense. I’d do stunt training from 7am-11am, then gun training and Secret Service training. Since fighting brings your body forward so much, I also had to work a lot with a trainer on my back muscles and my butt to straighten me out. [...] My scene with Michael Fassbender was probably one of the coolest fight scenes in the movie. It was actually the first scene we shot. I was in a fancy dress, and he was in a tux, and we were smashing glasses and throwing each other over couches in this bedroom.”

- Gina Carano, American Athlete & Actress

As you can see, Gina’s workouts are strenuous but versatile and fun.

Gina Carano's Recovery Techniques

Central to Carano's recovery process is prioritizing rest and sleep. She ensures a regular sleep schedule. This disciplined approach to sleep not only aids in physical recovery but also helps in mental rejuvenation, crucial for someone constantly in the spotlight.

Carano incorporates active recovery days into her routine. These days are not about complete rest but involve light activities such as walking, stretching, or yoga.

This approach helps maintain her fitness level while giving her muscles and joints a break from the high-intensity workouts. Active recovery is essential in promoting blood flow, reducing muscle soreness, and improving overall mobility.

Finally, regular physiotherapy sessions and massages are integral to Carano's recovery regimen. These sessions help in alleviating muscle stiffness, improving circulation, and preventing injuries.

Gina Carano's Diet and Nutrition

Top view of healthy foods

Even though she struggled with her weight, especially during the winter holidays, Gina hates sticking to a lot of strict rules when it comes to food.

“Sometimes, you have to cheat and eat some pasta, you know? When you start putting too many rules on something, you get a bit anal about it, and it’s counterproductive.”

- Gina Carano, American Athlete & Actress

Gina had tried a number of different diets over the years until she found what works best for her.

Now she mostly eats wholesome, clean, nutrient-dense foods and balanced meals high in lean protein, fiber, veggies, healthy fats, omega-3 fatty acids, and complex carbs.

She also has a cheat day every now and then, indulging herself in a bowl of pasta. Her favorite cheat meal is cheese ravioli with alfredo sauce, whereas her favorite healthy meal is chicken and couscous with green beans.

I trained numerous clients who also faced challenges with weight management during the holiday season. The key, as I've learned from my professional experience and Gina's philosophy, is balance rather than strict rules.

Gina drinks a lot of water and eats almost everything in moderation, but her meals mainly consist of:

  • Whole, natural foods
  • Fish
  • Fruit
  • Couscous
  • Vegetables
  • Leafy greens
  • Complex carbs
  • Lean white meat (chicken)
  • Wheat pasta (on a cheat day)

On the other hand, Gina steers clear from:

  • Processed foods
  • Junk food
  • Fried fatty foods
  • Too salty food
  • Refined sugar
  • Artificial additives
  • Chemicals

What Supplements Does She Take?

Even though we don’t know much about the supplements this Fast & Furious 6 star uses, the following products may benefit anyone who follows a similar lifestyle, workout routine, and diet regimen as Gina:

  • Whey protein, which according to a study in the National Library of Medicine, is crucial for muscle growth and appetite control [3].
  • Omega-3s for fighting inflammation and supporting proper function of your brain and heart
  • Green tea extract for antioxidant effects and enhanced energy
  • Creatine and glutamine, which according to another study in the National Library of Medicine is needed for muscle development, more energy, endurance, stamina, and power boost [4].

I've found a combination of Whey protein, Omega-3s, Green tea extract, Creatine, and Glutamine to be incredibly beneficial. Whey protein has been a staple in my post-workout recovery.

Omega-3s have enhanced my heart health, while Green tea extract has been a great energy booster. Creatine and glutamine have played crucial roles in improving my workout performance.


How often does Gina Carano work out?

Gina Carano works out every day in the morning and in the evening, in total four hours a day on average.

How hard does Gina Carano work out?

Gina Carano works out extremely hard by combining a range of different workout programs and techniques that help her stay in great shape, from treadmill, jump rope, pilates to Bikram yoga and Muay Thai.

What is Gina Carano’s height?

Gina Carano is 5 feet 8 inches or 1.73 m tall.


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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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