Jennifer Lopez Workout Routine & Diet Plan

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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Jennifer Lopez has one of the best bodies in the business, and a figure like that only comes with sheer commitment and a lot of hard work.

Luckily, JLo has dished tons of info about her workout and diet secrets over the years.

After scouring the web for her past interviews, here's everything we know about the Jennifer Lopez diet and workout.

Career Highlights

Born in Bronx, New York, Jennifer Lopez began appearing in films in the late 1980s.

She got her first TV break in 1990, when she landed the role of a "Fly Girl" in the show "In Living Color."

She eventually starred in multiple films and released her debut album "On the 6" in 1999, which turned out to be a huge success.

Now, with eight studio albums and at least 46 movies under her belt, "Jenny from the Block" remains one of Hollywood's biggest celebrities.

Wonder how the 54-year-old singer, dancer, and actress got her rockin' body? We reveal the juicy deets below.

Jennifer Lopez’s Workout Routine

Jennifer Lopez's impressive physique, featuring defined abs and muscles, is the result of a rigorous diet and exercise regimen. This includes strength training, cardio, and circuit workouts.

Her background in dance, particularly in styles that emphasize core strength and coordination, like salsa and hip-hop, also plays a crucial role in her fitness regime. Dance not only enhances her physical performance but also contributes significantly to her agility and muscle tone.

As a fitness coach, I've seen similar dedication in clients who combine diverse workouts with disciplined diets. Lopez, standing at 5 feet 5 inches and weighing approximately 130 pounds, trains about an hour, four to five times weekly.

Workout Plan

Woman doing ab raise

Dodd Romero, one of her trainers, helps JLo focus on different body parts during their workout sessions.

Here's what her typical training regimen looks like.

Ab Routine

Set 1: 50 reps each exercise

  • Hanging ab raises
  • Rope crunches
  • Incline sit-ups with a 45-pound plate

Set 2: Everything above but with 35 reps.

Set 3: Same moves, but only do 21 reps.

Note: No breaks in between each set.

Butt Routine

Of course, there’s also a workout for that famous booty of hers.

When they’re not focusing on her abs, JLo’s other trainer, David Kirsch, makes her do the “platypus walk” for her bum. This lower-body exercise involves walking forward and backward while in a squat position.

Kirsch also makes her do squat jumps, lateral lunges, and plie toe squats to shape her booty.

Read more about Jennifer Lopez's Butt Workout.

Arms Routine

Kirsch said he has done variations of “Spiderman push-ups” with Jennifer Lopez, one of which involves using a Bosu ball.

While we can’t confirm if it’s still part of the “On the Floor” singer’s daily routine, Kirsch recommends this total-body move for all his clients.

He also incorporates arm weights with moves that involve the butt, thighs, and core.

Other Exercises 

Jennifer Lopez has also taken up pole dancing and built up her upper body to play the role of Ramona in the film, Hustlers. She spoke about the experience with Jimmy Kimmel.

"It’s like acrobatic; it’s [working] different muscle groups. The things [pole dancers] do with their legs and everything, and go upside down…it’s hard," she said, adding, “I have a lot of respect for people who do the pole.”

Other workout plans:

Jennifer Lopez’s Diet

Woman eating yogurt with fruit mix in the background

Jennifer Lopez's glowing skin and robust physique are credited to her clean, healthy diet, which perfectly complements her intense workouts. In my experience as a fitness coach, clients who adopt similar dietary discipline often see comparable results.

Moreover, Lopez's rigorous exercise routine is not just physically beneficial; it significantly boosts mental well-being. Regular workouts, akin to Lopez's regimen, have consistently helped my clients reduce stress, improve mood, and enhance overall mental health, adding substantial value to a disciplined lifestyle.

In a 2016 interview with People, her Los Angeles trainer, Tracy Anderson, revealed what JLo typically eats.

“I have her eating very clean because she needs really good fuel for all the things that she’s doing. It's all organic and it's all very well thought out, with the balance of very high-quality proteins and a lot of nutrient-dense food … Everything is fresh."

4 JLo’s Dieting Principles

  1. H2O all day, every day: Water is a huge part of JLo’s diet. Dodd Romero says the superstar tries to drink at least seven glasses of water every day to stay hydrated, especially before workouts. Lopez has also stopped drinking alcohol and caffeine, saying that they can wreck the skin.
  2. Eating clean: Jennifer Lopez stays away from processed foods and gets her nutrients from whole sources.“There’s nothing processed–just [protein powder] in a shake if we do a protein shake one day,” says Tracy Anderson.
  3. Getting her greens in:  For someone undergoing high-intensity workouts like Lopez, the nutritional balance is key. Jennifer Lopez piles up her plate with plenty of greens like kale, broccoli, and spinach. However, she skips vegetables with high amounts of naturally occurring sugar, such as carrots and corn.
  4. Carbs aren’t always the enemy: When she’s not doing the no carb, no sugar 10-day challenge, JLo eats healthy carbs. Some of her favorites are brown rice, quinoa, sweet potatoes, oatmeal, and rice bread.

Here’s what Jennifer Lopez eats every day.


The "World of Dance" judge kicks off her day with a smoothie blend of cinnamon, berries, Greek yogurt,  honey, ice cubes, a squirt of lemon juice, and a scoop of protein powder.

Her other go-to breakfast is oatmeal with fresh berries. Unlike most of us, JLo doesn’t drink coffee unless she’s absolutely sure that it’s decaf.

In fact, she told Us Weekly that she hasn’t had caffeine in years.


For lunch, Lopez will have a veggie-filled salad with lemon juice and extra-virgin olive oil dressing. She also likes making salads with salmon, broccoli, peppers, zucchini, and a drizzle of vinaigrette.

Whenever she starts having cravings, she’ll turn to any food with proteins, saying that it’s a “great muscle fuel” that fills her up and keeps her full longer as reported by Mayo Clinic [1].

Lopez’s main protein sources are chicken breast, grass-fed beef, egg whites, white meat turkey, and fish like omega-3-rich salmon and sea bass.


Lopez likes having a handful of nuts a day for healthy fats. Her other healthy snack options are fresh fruit and veggies, which she always carries with her so that she has something to munch on when she gets hungry.


At home, JLo often dines with her kids at 6:30 p.m., enjoying a meal of lean protein, veggies, and complex carbs like brown rice, sweet potatoes, or quinoa.

She's also fond of whipping up a Puerto Rican favorite: grilled chicken breast with sautéed Brussels sprouts and baked yams.

Even when out and about, she sticks to making healthy choices at restaurants.

"Most restaurants offer healthy, low-calorie meals so I watch for things on the menu that fit my lifestyle. I'll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal,”

- Jennifer Told Hello! Magazine


Despite her clean eating habits, Lopez doesn’t deprive herself of the foods she loves. But, she makes sure to have them in moderation.

Her guilty pleasures? Chocolate chip ice cream and chocolate chip cookies.

3 Supplements JLo Uses

In order to maintain that great body and glowy skin, JLo uses supplements on a daily basis. Supplements are a great way to give your body everything it needs to build strength and recover faster.

Here is the list of supplements JLo uses:

1. Whey Protein

Like JLo herself said: “Protein is my go-to whenever I start to have cravings. It fills me up and keeps me full longer. It’s a great muscle fuel”

Protein is a great way to start your day as it will give you the energy you need, but also it will prevent you from having cravings that can ruin your diet.

See best protein brands for women

2. Multivitamin

We all know how important it is to take your vitamins in order to stay healthy and to improve your immune system. Besides their power to maintain your health, vitamins will help you achieve that glowy skin and shiny hair that JLo has.

See best multivitamins for women

3. Collagen Peptides

Collagen is crucial when it comes to looking youthful even in your older age and JLo is a living proof of that. Collagen helps to protect your skin from aging by keeping it elastic and healthy. Also, collagen is very important when it comes to bone strength as shown by Gradual Growth [2].


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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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