Known for her physically intense roles as a superhero (or antihero) in Suicide Squad to an Olympic athlete in I, Tonya, Margot Robbie is a pretty versatile actress.
Her stunning appearance speaks loudly of her discipline in fitness and health.
To find out her secret to a slender body, I did some research. I spent days digging into her interviews and social media profiles to find everything about her diet and workout regimen.
Here’s everything to know about Margot Robbie’s diet and workout routine.
Her Stats
- Age: 33 years old
- Height: 5 ft and 6 in
- Weight: 125 lbs
- Waist: 24 in
- Chest: 34 in
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Career Highlights
- Margot Robbie got nominated as Best Actress for The Wolf of Wall Street
- Robbie got to play Harley Quinn in Suicide Squad, where she worked out extra hours to get in that fighting shape
- Margot Robbie also played a notorious skater in the comedy-drama I, Tonya, where she trained skating and did the incredibly challenging form of cardio for this role
Margot Robbie's Workout Routine
When the Harley Quinn star isn’t preparing for a specific film, she typically hits the gym three days a week doing a mix of workouts and spends the other three days going outside and doing cardio activities.
I've found that, like Margot Robbie, mixing gym workouts with outdoor cardio activities is incredibly effective. When I followed a similar routine, I noticed significant improvements in my stamina and overall fitness.
Here’s Margot Robbie’s workout routine.
Monday Workout: Legs and Butt
- Back Squats: 5 sets of 10 reps
- Leg Press: 3 sets of 10 reps
- Weighted Step Ups: 5 sets of 10 reps
- Front Squats: 3 sets of 10 reps
Circuit:
- Calorie Jog, Row, or Bike: 60 reps
- Jump Ropes: 50 reps
- Jump Squats: 40 reps
- Mountain Climbers: 30 reps
- Plank to Push-Ups: 20 reps
- Burpees: 10 reps
Tuesday Workout: Non-bulking cardio activity day
Margot Robbie dedicates this day to non-bulking cardio activities such as jump rope, rebounder, pilates, and ballet jumps, and you can also do the same.
Wednesday Workout: Core and Upper Body
- Military Press: 3 sets of 10 reps
- Push-ups (or Knee Ups): 3 sets of 10 reps
- Plank to Push-Ups: 3 sets of 10 reps
- Pull-ups (or Pike Push Ups): 3 sets of 10 reps
- Chest Press: 3 sets of 10 reps
Circuit:
- Calorie Jog, Row, or Bike: 60 reps
- Jump Ropes: 50 reps
- Jump Squats: 40 reps
- Mountain Climbers: 30 reps
- Plank to Push-Ups: 20 reps
- Burpees: 10 reps
Thursday Workout: Non-bulking cardio activity day
The same as Tuesday: some jump rope, ballet jumps, pilates, and rebounder.
Friday Workout: Back, Core and Legs
- Deadlift: 5 sets of 10 reps
- Plank Holds: 3 sets of 60 seconds
- Rows (Barbell, Dumbbell, or Cable): 3 sets of 12 reps
- Straight Leg Deadlift (Barbell or Dumbbell): 3 sets of 10 reps
- Leg Lifts: 3 sets of 25 reps
Circuit:
- Calorie Jog, Row, or Bike: 60 reps
- Jump Ropes: 50 reps
- Jump Squats: 40 reps
- Mountain Climbers: 30 reps
- Plank to Push-Ups: 20 reps
- Burpees: 10 reps
Saturday Workout: Non-bulking cardio activity day
The same as Tuesday/Thursday.
How to Train Like Harley Quinn?
Margot Robbie’s trainer, Andie Hecker, told in an interview that when she was preparing for her role as Harley Quinn in Suicide Squad, Robbie trained four to five days a week, three hours each day.
Margot Robbie’s workouts were adjusted to nail Quinn's body and Harley's skimpy costume, which meant toning her legs and butt while keeping her petite.
To pull the muscles in and build and lift the butt, they did tons of heavy-weighted, low reps arabesque pulls, hooked to resistance pulleys, and arabesque lifts with heavy ankle weights.
Margot Robbie's workout routine also included the outer thigh workout to create a beautiful line from the waist to the upper thigh, targeting the outer glutes with high reps and low weights.
Robbie's intense exercises for her Harley Quinn role also included bodyweight squats, triceps extensions, lateral raises, bicep curls, and tabletop crunches.
Other workout routines:
Margot Robbie’s Workout Principles
1. Do Workouts You Enjoy
Margot Robbie told in an interview that she prefers workout routines she enjoys, such as taking dance classes and playing tennis with her friends when not training for a specific character.
The Harley Quinn star also loves pilates because she feels better after a stretch.
Similarly, I've always believed in the power of enjoyable workouts. Following Margot Robbie's philosophy, I incorporated dance classes into the workout routine of one of my clients. This approach not only made her workouts more enjoyable but also helped her stay consistent and motivated.
2. Getting in Shape Takes Hard Work
Robbie’s trainer, Andie Hecker, told in an interview about the commitment of the Australian actress that she’s a “total trooper” to achieve that body change into exactly what she wanted in a short time.
For example, to achieve an athletic physique, it required Margot Robbie a lot of time dedicated to leg and core exercise training and performing ballet jumps which Robbie told in an interview that were “the most challenging form of cardio.”
Now, that’s a pretty intense workout routine.
Psychological Aspect of Fitness Preparation for Roles
Margot Robbie doesn't just rely on physical training to embody her characters; her mental preparation is equally crucial. The psychological aspect of her fitness regimen is a blend of a strong mindset, motivation techniques, and a conscious balance between mental health and physical training.
Robbie is aware of the importance of maintaining mental health amidst rigorous training schedules. She emphasizes the need for balance, ensuring that her mental well-being is not overshadowed by physical demands.
This includes incorporating activities that she enjoys, like surfing or dancing, which serve as a mental break and a source of joy. Additionally, Robbie values the importance of rest and recovery, understanding that mental resilience is bolstered by allowing the body and mind time to rejuvenate.
In essence, Margot Robbie's preparation for physically demanding roles is a holistic process. It's not just about the hours spent in the gym or adhering to a strict diet; it's equally about nurturing a positive mindset, staying motivated, and prioritizing mental health.
What is Margot Robbie’s Diet?
Robbie keeps a healthy diet, but she also indulges herself at times, eating fries and burgers with a pint of beer.
I also found that balancing a healthy diet with occasional indulgences works best for most of my clients. Allowing them to treat themselves to fries and burgers now and then has helped them maintain a sustainable and enjoyable diet plan without feeling deprived.
However, when Margot Robbie wants to pull off a slender figure, she switches to an extreme diet, like munching carrot sticks for three days.
Here’s Margot Robbie’s sample meal plan:
Breakfast
- Porridge with blueberries
- Green smoothie made from kale and apples
- Avocado toast with bacon
Lunch
- Salad with tomatoes, cucumbers, and mackerel
- Lemon chicken with brown rice
- Whole grains
Dinner
- Tuna steak with sweet potatoes
- Vegetable hot pot with rice noodles
- Tuna with baked vegetables
Diet Principles
1. Eat a well-balanced diet
Robbie makes sure she eats a well-balanced, healthy diet; she’ll typically eat high-protein dishes such as a lemon chicken with brown rice, carbohydrates from salad and sweet potato, and getting other nutrients from the vegetable hot pot with rice noodles.
The Australian actress also cuts off saturated fats, fast food, sugary drinks, and chocolate, especially when she’s preparing for her roles.
2. Indulge yourself sometimes
While Margot Robbie does feel flattered with her curvy figure, the Hollywood celebrity revealed she’s not good at eating in moderation. She doesn’t feel like compromising her affection for food – and sometimes indulges herself in chocolate, waffles, and fries.
What Supplements Does She Take?
Here are some supplements the Harley Quinn star uses to boost her workout performance.
Vitamins
Taking vitamins for women helps Robbie achieve her performance goals more quickly and increases her tolerance for intense exercise sessions. For example, according to a study in the National Library of Medicine, Vitamin D relieves muscle pain and inflammation, speeding up recovery and increasing muscle mass [1].
Other vitamins and minerals such as vitamin C, calcium, iron, B6, B12, etc., also help boost energy and speed up muscle growth and repair.
Magnesium
Getting enough magnesium is also important for Robbie. According to another study in the National Library of Medicine, magnesium can boost endurance for intense exercises and decrease after-workout fatigue [2].
“Magnesium helps athletes push harder and endure cardio-type exercises because it increases oxygen supply and reduces lactic acid build-up that causes muscle pain and fatigue.”
– Tom Hritz, Ph.D., RD, LDN, & Clinical Nutrition Manager at Magee-Womens Hospital of UPMC
Reference:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3497950
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
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