The American Idol judge, Katy Perry, seems to have one of the fittest and slimmest bodies in music show business. As a personal trainer, I’m always interested to find out who these celebrities work with and how they do it.
So, our team spent a whole day researching her social media posts, interviews, and other media sources for anything related to her fitness approach.
Fortunately, there was plenty of information, and we are now able to save you all that effort by showing you Katy Perry's workout routine and diet approach.
Here’s what we found.
Katy Perry Stats
- Born: October 25, 1984
- Height: 5’8”
- Weight: 132 lbs
Katy Perry’s Workout Routine
Katy Perry has been working with celebrity trainer Harley Pasternak for many years. And he has developed a routine that keeps her very active five days a week.
Monday: Full Body Workout
These are mainly compound exercises to help activate as many muscles as possible [1].
Here’s what you do, covering 3–4 sets and 20 reps each:
- 10 minutes of cardio
- Squats
- Dumbbell bench press
- Biceps curls
- Mountain climbers
- Shoulder press
- Jump squats
Tuesday: Full Body Workout
This is a different combination of workouts, and you’ll cover 3–4 sets and 20 reps each again:
- 10 minutes of cardio
- Chest flys
- Deadlifts
- Triceps kickbacks
- Walking lunges
- Bent-over rows
- Push-ups
- 20 minutes of hot yoga
Wednesday: Full Body Workout
We’re still keeping the pressure on today with 3–4 sets and 20 reps each:
- 10 minutes of cardio
- Dumbbell pullover
- Arnold press
- Reverse lunges
- Hanging leg raises
- Burpees
- Hammer curls
Thursday: Full Body Workout
It’s probably going to start feeling like a struggle, but you want to continue with the same 3–4 sets and 20 reps each:
- 10 minutes of cardio
- T-bar rows
- Split squats
- Bicycle kicks
- Wide-grip pull-ups
- Lateral raises
- Overhead triceps extension
- 20 minutes of hot yoga
Friday: Full Body Workout
It’s the final day of the week, so try to hit your target of 3–4 sets and 20 reps each:
- 10 minutes of cardio
- Reverse flys
- Romanian deadlift
- Decline ab crunches
- Triceps rope pushdown
- Hip thrusts
- Decline push-ups
Saturday/Sunday: Rest
You will be feeling sore at the weekend, but it’s important that you remain active. Get out for a few walls or even a swim to loosen those sore muscles and speed up your recovery time [2].
“Sometimes, if you want to achieve something great, there will be curveballs. You just have to dodge them every once in a while.”
- Katy Perry
What’s Her Diet Plan?
Katy Perry's diet is centered around five small meals each day. The idea is that this will spread out the macro and micronutrients more, giving your body a more steady supply. She has also learned that to keep up a routine of high-intensity workouts, you need to skip alcohol.
Katie also drinks hot apple cider vinegar and owns a company called Baggs that she acquired with Orlando Bloom. The main benefits of this are improved digestion and metabolism, which can ultimately help with better weight management [3].
Here is what a typical day would look like:
- Breakfast: Oatmeal or pancakes with berries and fresh-pressed juices
- Snack: Green smoothie with protein powder
- Lunch: Chicken salad with just a garnish of dressing
- Snack: Vegetable soup
- Dinner: Grilled chicken or fish with sweet potato and vegetables
Does She Take Supplements?
It’s not entirely clear whether Katy takes regular supplements, as she hasn’t spoken much about the topic. However, considering her investment in an apple cider vinegar company originally set up by Patricia Bragg, there is a good chance she has a considerable stack of supplements.
My dietitian helped us with some research into Katy Perry's fitness routine, and she highlighted two products.
First of all, given the intensity of the workout routine, Katy will likely take a post-workout protein powder. These can be very helpful for reducing soreness.
The other thing that would help with weight management is a fat-burning supplement. These include natural ingredients that trigger increased metabolic activity to burn off more calories.
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FAQs
What Kind of Diet Is Katy Perry On?
Katy Perry is on a five-factor diet. The concept is quite simple in that it aims to split up your calorie intake across five smaller meals each day. This delivers a more consistent supply of energy and nutrients.
Why Did Katy Perry Gain Weight?
Katy Perry gained weight during pregnancy, and it took her a while to lose it after giving birth. However, the pop star got professional help with some creative ideas to design a routine that would see her get back into amazing shape.
References:
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