Gwen Stefani's Workout Routine & Diet Plan

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: June 21, 2024
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For anyone who grew up in the 90s, Gwen Stefani and her band No Doubt are icons that bring back many memories.

But looking at pictures of her today, you’ll find it hard to believe that she’s now in her 50's and has still kept her killer shape.

She’s a mother of three, still sings, and is a coach on the TV show The Voice. But none of that stops her from eating healthy and exercising on a daily basis.

So, I took a look at Gwen Stefani’s exercise routine and how she approaches her diet to stay in such great shape.

Gwen Stefani's Workout Routine

gwen stefani walking out in gym clothes

Gwen Stefani's vibrant career in music and entertainment greatly shapes her fitness regimen. The high energy and stamina needed for her captivating performances necessitate a fitness routine that is both intense and flexible.

To keep up with these demands, she engages in a significant amount of high-intensity interval training (HIIT) under the guidance of her trainer, Gunnar Peterson.

While she hasn’t published details of her daily routine, her former personal trainer, Mike Heatlie, shared some details in an interview.

And it all starts with high-intensity interval training.


A woman doing high-intensity interval training at the gym

High-intensity interval training is a form of circuit training that combines a lot of cardio and weight training work.

Here are some exercises, and you can pick 4 to 5 of them and repeat them three times.

You should also limit any rest time between sets, as the idea is to keep your heart pumping and muscles working as much as possible.

  • Dumbbell squats or barbell squats (3 sets of 12 to 15 reps)
  • Lateral raises (3 sets of 12 to 15 reps)
  • Lunges (3 sets of 12 to 15 reps)
  • Kettlebell swings (3 sets of 12 to 15 reps)
  • Stability ball crunches (3 sets of 12 to 15 reps)
  • Dips (3 sets of 12 to 15 reps)
  • Wide-grip pull-ups (3 sets of 12 to 15 reps)
  • Dumbbell curls (3 sets of 12 to 15 reps)

2. Cardio Routine

Every other day, Gwen does some form of cardio workout to keep that rocking physique:

  • Cardio boxing
  • Rowing machine
  • Running

3. Active Family Time

While she works out 5 to 6 days a week, she also spends a lot of time focusing on outdoor activities and exercises she can do with her kids.

This would involve walks and hikes, but also some water sports in the summertime.

Weekly Workout Routine

A woman using a dumbbell in her workout

By comparing her routine with current trends, we see a blend of time-tested methods and modern practices.

Unlike the quick-fix solutions and fad diets that flood the fitness world, Stefani's weekly regimen focuses on consistency and a mix of cardiovascular and strength training exercises.

  • Monday: HIIT and walking
  • Tuesday: Cardio boxing
  • Wednesday: HIIT and hiking
  • Thursday: Mix of running and rowing
  • Friday: HIIT
  • Saturday: Outdoor family activity
  • Sunday: Rest

“Act as young as you feel. You’re not getting older; you’re getting more entitled to be your fabulous self.”

- Gwen Stefani

Gwen Stefani’s Diet Plan

A grocery cart full of healthy fruits and vegetables

Gwen Stefani became a vegetarian when she was 12 and later committed to being a full vegan. But her eating habits go beyond just looking at whether something contains animal products or not.

Low-Carb Vegan Diet

In my experience as a holistic nutritionist, maintaining a slim and lean appearance with subtle muscle definition, like Gwen does, requires careful attention to carb intake.

This is easier said than done, but when you can limit the number of carbs you eat, then you significantly stabilize your blood sugar levels. And that reduces the stored glycogen in muscles, forcing the body to burn off more fat, according to Harvard Public Health Magazine [1].

To achieve her dietary objectives of maintaining a low-carb intake, staying well-hydrated, and ensuring a broad spectrum of vitamins and minerals, Gwen Stefani primarily opts for a selection of low-carb fruits and vegetables, complemented by nuts that are rich in healthy fats and protein.

Here’s an example of what she typically eats in a day:


  • Decaffeinated coffee or tea with vanilla soy milk
  • A serving of fresh fruit


  • Vegetables
  • Nuts on the side


  • Lasagna with ricotta cheese

Related: Ariana Grande Training & Diet


spoonful of chocolate protein powder, a medicine kit with different pills

To stick with the above exercise plan, you’ll need to take a couple of supplements.

1. Protein Powder

Ideally, if you want to follow a vegan diet, choose a hemp protein powder, as it contains the full amino acid profile that your body and muscles need. Alternatively, a blend of rice and pea protein would be another go-to option to ensure you get the macros to sustain your workouts.

2. Multivitamin

Gwen takes this not just because she’s vegan but generally as a health and immune booster. Vitamins also play a key role in muscle function, exercise recovery, and effective digestion, which all lead to a leaner appearance.

Related Article: Best Women's Multivitamins


  • Born: October 3, 1969
  • Height: 5’7”
  • Weight: 120 lbs

Gwen Stefani shot to fame in 1995 as the lead singer in the band No Doubt, but in recent years she has focused more of her attention on coaching young and upcoming talent on The Voice.


View this post on Instagram


A post shared by Gwen Stefani (@gwenstefani)

As a singer, she understands how tough the industry is, and that has helped her become one of the most popular coaches.

What's truly remarkable is Gwen Stefani's unwavering commitment to a healthy lifestyle.

As a personal trainer, I can attest that a rigorous workout routine like hers is not only inspiring but essential for graceful aging. It's a testament to the power of consistency and dedication.




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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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