Heidi Klum Diet Plan & Workout Routine

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: November 17, 2023
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Fashion icon Heidi Klum is beautiful, successful, and doesn't seem to get old.

I've been following her trainers in hopes of discovering the exercise routine that helps her look incredible, and here's what I found out.

Heidi Klum Workout Routine

A woman following Heidi Klum's workout routine

The 47-year-old model has always been in good shape, even though her exercise routine has changed throughout the years, and she gave birth to four kids.

Luckily, her desire to stay healthy and fit has remained the same, but let's see how Klum used to train when she was a Victoria's Secret model and what her exercise routine looks like today.

Working Out as a Victoria’s Secret Model

As a VS model(1999-2009), Klum trained incredibly hard to keep her body lean and toned. The model worked with the celebrity trainer David Kirsch, who also trained Karolina Kurkova and Anne Hathaway.

Since Klum was never a fan of three-hour-long workouts and tried to get in and out of a gym in 45 minutes, Kirsch attempted to create a focused and effective workout.

Lots of jumping and bodyweight exercises are Kirsch's signature. His fitness routines typically include:

  • Back and side lunges
  • Plank variations
  • Leg lifts
  • Arm rotations
  • Medicine ball rotation

However, Klum didn’t only do Kirsch’s workout. Her fitness routine also included running and yoga.

Her Workout Routine Today

A woman working out outside like Heidi Klum

Klum says that nowadays, she doesn't have too much time for going to the gym to exercise, as she's focused on raising her kids and working, she tries to focus on her diet and includes some more natural exercise.

Heidi Klum says she loves spending time with her kids and dogs and going for walks, which I totally relate to. But, Klum is also known for loving to jump on the trampoline. It’s a fun, invigorating way to get that heart rate up and muscles working.

“My kids keep me really active. Whether we’re jumping on the trampoline in the backyard or taking our dogs to the park, they definitely keep me in shape.”

- Heidi Klum

When possible, Klum loves to run on the treadmill she has in her house. She also keeps dumbbells, ankle weights, and a Pilates ball in case she decides to use them.

Here’s one example of her home workout you can try. Klum actually did the workout while answering emails! Another proof of how incredible she is.

Her Diet Plan

Close up shot of Heidi Klum's healthy meal

Klum doesn't follow any specific diet, and she likes to eat healthily. As she says, she loves filling her plate with nutrient-rich food each week, such as carbs, lean protein, veggies, and fruit.

As she's a mom of four, Klum tries to cook as much as she can and avoids eating out. Her meals are healthy, nutritious, and simple.

Klum eats three big meals a day, and she eats her dinner with her four kids at 6 p.m. every night. She believes that having an early dinner helps her body digest the food more easily.

1. Breakfast

Her typical breakfast includes an egg and vegetable combo. She usually goes for eggs cooked with cheese and vegetables, and she also likes to add some fruit and tea to her meals.

Klum also starts every morning with a filling smoothie. Her favorite smoothie is made with chia, matcha rich in antioxidants, acai berries, and protein powder.

2. Lunch

Klum likes her lunches full of lean protein, whole grains, vegetables, and a bit of healthy fat (such as olive oil). Her diet includes different types of stir-fries and eating grilled fish or poultry with a salad.

3. Dinner

Klum’s dinners aren’t very different from her lunches. Eating vegetables, whole grains,  lean protein, and healthy fats is a part of it.

4. Dessert

No diet is complete without a dessert, and Klum doesn't like depriving her body of anything.

Most days, she has a dessert after her last meal of the day, and this typically includes sorbet and juice or fruit paired with yogurt or dark chocolate.

5. What She Eats in a Day

There are no secrets to Klum’s diet — she eats everything in moderation. Here’s an example of what she’s eating on a typical day:

Breakfast: She has organic scrambled egg whites with spinach with a small bowl of fresh fruit and tea.

Lunch: For lunch, Heidi has turkey with basmati rice or quinoa and stir-fried vegetables.

Dinner: Lastly, for dinner, Heidi has grilled chicken, pan-tossed zucchini, kale, onions, and tomatoes with a mixed baby green salad dressed with ½ a tablespoon of olive oil.

Dessert: Yogurt, fresh sorbet, or 70% dark cocoa chocolate.

The rich array of minerals, vitamins, and antioxidants in these foods helps nourish the body internally and also boosts her radiant skin and lustrous hair.

Her Advice to Other Women

heidi klum raising a two thumbs up while smiling

Being in the public eye, Klum has faced some backlash for gaining or losing as much as five pounds. But, she says that she doesn't feel bad.

She loves her body because it's hers and hopes that all women will learn to embrace and love themselves.

Klum's positive outlook on her body emphasizes the importance of psychological well-being in fitness. As a fitness coach myself, I agree that a healthy self-image and self-love are crucial when it comes to achieving your fitness goals.

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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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