Mario Lopez Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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As a self-confessed fitness addict, Mario Lopez has retained a ripped physique that most men his age, and younger can only dream of.

So if there's one guy you'd want to emulate in the gym, it's him.

To score a body like this real-life Adonis, check out this Mario Lopez workout.

His Stats and Career Highlights

Born in San Diego, California, Mario Lopez started dancing when he was 3 years old.

Before landing roles on tv, Lopez did local ads and commercials. He starred in "Kids Incorporated" and "Saved by the Bell," a series that ran for five years.

The American actor and host has also co-authored several fitness and nutrition books, including “Knockout Fitness” and "Extra Lean," a book that hit the New York Times bestseller list.

Mario Lopez stands 5'10 inches tall and weighs about 175 pounds. Now 47 years old and a father of three, the star remains one of the hottest actors in show business.

Here is Mario Lopez's body sculpting workout.

Mario Lopez Workout Routine

Mario Lopez's Knockout Fitness program incorporates a well-rounded workout routine that includes both resistance training and interval training for optimal results.

Beyond his physical regimen, Mario Lopez places significant emphasis on the mental health benefits of exercise, stating that his daily workouts are as much about maintaining mental clarity and motivation as they are about physical fitness.

The Mario Lopez workout routine involves various training exercises, such as resistance training, weight training, circuit training, and interval training.

During his non-lifting days, Lopez does boxing workouts that consist of five different training drills.

Here are the exercises in his weekly workout routine.

Total Body Circuit Training

man wearing a grey sweatshirt using a bike inside a gym

Mario Lopez does a five-minute warm-up on a bicycle machine before starting this workout.

In my coaching experience, starting with a five-minute warm-up on a bicycle machine, similar to Mario Lopez's routine, has proven effective for my clients.

He then proceeds to circuit training and finishes it off with an ab session.

Instructions: Do each pair of exercises back to back and take a one-minute rest before moving on to the next pair.

Pattern: 3-4 sets

Repetitions per exercise: 12-15; 20 for push-ups

  • Squat Press
  • Dumbbell Lunges
  • Push-ups
  • Dumbbell Rows
  • Biceps Curls (Zottman style)
  • Triceps Pressdowns
  • Dumbbell Swings
  • Incline Prone Dumbbell Y’s
  • Bike/treadmill/elliptical (sprint/walk intervals for 30 minutes)

Abs Circuit Training

shirtless man using the cable machine inside a gym

Lopez says he likes doing his ab workouts at the very end of his routine because it helps him push harder.

Like Lopez, I've found that ending sessions with ab workouts pushes my clients to give their best in the final stretch.

Instructions: Rest for one minute between each set. Keep your abs tight while doing these exercises.

Notes: If you don’t have access to cables, you can change the last exercise to Dumbbell Lateral Flexions.

Pattern: 3-4 sets

Repetitions per exercise: Until failure

  • Hanging Leg Lifts
  • Weighted Decline Bench Sit-ups
  • Double Crunches
  • Cable Wood Choppers

Boxing Circuit

close up image of a man wrapping his hands for boxing

The Mario Lopez workout includes boxing training, which can help you burn fat fast and tone your arms and legs.

Implementing boxing circuits in workouts, as Lopez does, has been a game-changer in fat burning and toning for many of my clients.

Instructions: Rest for one minute between each set.

Notes: Lopez uses a rope that is at about shoulder height for the bob and weave workout. For the mitt drill, it’s best to get a partner to help you.

Again, make sure to keep your abs as tight as possible while doing these exercises.

Pattern: 2 sets per exercise

  • Bob and Weave Drill
  • Mitt Drill
  • Shadow Boxing Drill
  • Heavy Bag Drill
  • Speed Training Drill

His Workout Plan

Working out like Mario Lopez involves changing things up from time to time, so I've provided two workout variations that can both help you reach your goals.

Option #1

mario lopez holding dumbbells on both hands inside a gym

This option follows the routines discussed above.

Monday, Wednesday, Friday

  • Total Body Circuit
  • Ab Circuit

Tuesday, Thursday, Saturday

  • Boxing Circuit

Option #2

close up image of a man with a dumbbell on his hands, man working out using the gym bike

For this one, you’re free to choose which exercises you want to include under the HIIT, resistance training, and weight training drills.

Monday: Chest and Triceps

  • Cardio: 20 minutes
  • Weight training: 45 minutes
  • Stretching: 10 minutes

Tuesday: Abdominals and Core Workout

  • Hanging leg raise: Until failure
  • Decline weighted crunch: 15-20 reps
  • Double crunch: 15-20 reps
  • Cable wood chops: 15-20 reps
  • Cardio: 30 minutes
  • Stretching: 10 minutes

Wednesday: Back and Biceps

  • Cardio: 20 minutes
  • Weight training: 45 minutes
  • Stretching: 10 minutes

Thursday: Legs and Glutes

  • Cardio: 30 minutes
  • Resistance training: 35 minutes
  • Stretching: 10 minutes

Friday: Abdominals and Core

  • HIIT: 20 minutes
  • Resistance training: 30 minutes
  • Stretching: 10 minutes

Saturday: Full body

  • Run/swim/box: 30-60 minutes

Mario Lopez Diet

almond nuts in a bowl, tomatoes and cabbages on a tray

Mario Lopez follows a diet plan that avoids trans fats and refined sugar, emphasizing taking care of his nutritional needs for optimal health and fitness. Advising a diet similar to Lopez's, avoiding trans fats and refined sugar, has significantly improved my clients' health and fitness results.

In his diet, Mario Lopez practices a realistic 'everything in moderation' approach, balancing weekdays with controlled portions of proteins, fats, and carbs, while allowing himself the freedom to indulge a bit more on weekends, providing a practical and sustainable model for diet management.

From an eating standpoint, there's also a lot we can learn from Lopez. Luckily, his eating habits and meals are fairly easy to replicate.

For him, a good diet entails eating clean and healthy food always. In addition, he believes that no one should indulge. It's important to be mindful of portion sizes and eat everything in moderation. 

Protein-rich foods such as chicken breast and eggs are also a staple in his diet. Mario Lopez says that eating lots of high-quality protein helps him increase his fat-burning muscle mass gains, according to the Healthline [1].

Lopez emphasizes choosing healthy carbohydrates, including fresh fruits, vegetables, and whole grains like quinoa and oatmeal, while avoiding white bread, sugar, and fried foods.

His diet also includes healthy fats from sources like salmon, olive oil, and nuts such as walnuts, almonds, and pecans.

Does He Take Any Supplements?

Mario Lopez doesn’t talk a lot about his supplement choices. All we know is that he consumes a fast-digesting protein, like whey protein, 30 minutes before a workout.

In my coaching, recommending a fast-digesting protein like whey, as Lopez does, 30 minutes before a workout has shown noticeable improvements in performance.

Mario Lopez's supplements are designed to support his full body workout and diet plan, helping him build muscle and optimize testosterone production.

Other workout routines:


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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