Megan Fox Workout Routine, Diet Plan & Supplements

Tracy Thompson
Published by Tracy Thompson | Senior Coach
Last updated: November 21, 2023
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Anyone who’s watched this gorgeous model and actress as Mikaela Banes, April O’Neil in Teenage Mutant Ninja Turtles, or another sexy woman character in blockbuster movies can’t deny that her perfect physique (even post-baby) has caught their attention.

How does she keep such great shape and fitness? Spending all day in a gym?

I follow Megan Fox online (a little too much that I’d like to admit), and from what I’ve seen on her social media, especially when she’s preparing for a role, she does a lot of HIITs and core training.

Here’s an overview of Megan Fox workout routine, five-factor diet, and a bit more.

Quick Summary

  • Examples of Megan Fox workouts include jump squats, lunges, sit-ups, knee push-ups, box jumps, mountain climbers, knee crunches, and inchworms.
  • Megan consistently exercises five days a week and rests for two days.
  • Apart from workouts, Megan adopts Paleo and 5-factor diet, which she strictly adheres to.
  • Megan takes supplements like silica, minerals, vitamins, and omega-3 fatty acids to boost her exercise performance and results.

Her Stats

The stats of Megan Fox
  • Height: 5ft4in (162cm)
  • Weight: around 115lbs (52kg)
  • Born: 16 May 1986

Accolades [1]: 

  • Teen Choice Awards (2009 - Choice Hottie and Choice Summer Movie Star, 2010 - Jennifer’s Body)
  • Scream Awards (2007, 2009 - Transformers)
  • Golden Schmoes Award Winner (2007 - Transformers)
  • Spike Video Game Awards (2009 - Transformers)

Megan Fox's Workout Routine

Workout routine of Megan Fox

Megan Fox workout routine includes lots of: 

  • High-repetition HIIT circuits on a stationary bike, etc.
  • Long fat-burning cardio sessions
  • Dancing
  • Running
  • Spinning
  • Core circuits particularly targeting her upper body, lower body, and abs to get them ripped at all the layers (front, obliques, and back)
  • Yoga
  • Pilates
  • Resistance training
  • Lifting heavy weights

She incorporates a range of workouts into her routine to avoid boredom and work different muscle groups and body parts every day.

Fox puts a lot of effort into making her muscles strong and toned and maintaining that killer supermodel body shape, especially after giving birth to three kids and becoming a busy mom.

Here’s what her personal trainer and dietitian says about the five-factor workouts he’s made, and she follows:

“They are five phases: a minimum five minute cardio warm-up, a lower body sculpting exercise, an upper body toning exercise, then an abdominal sculpting exercise, and finally, a five minute cool down.” Harley Pasternak, Nutrition Expert, and Celebrity Trainer

Megan Fox trains five days a week, doing 45/60-minute programmed circuits 3 times a week and spending the other two days on cardio sessions, spin classes, cycling, yoga, or pilates workouts.

Here’s more detailed information on the weekly workout program Fox follows.

Her Weekly Workout Plan

Workout Plan of Megan Fox for a week

She starts every workout with a warm-up and finishes it with a cool down and stretch to release the toxins from her body.

Her warm-up includes 5-10 minutes on the treadmill or elliptical machine, jogging in place, backward running, hill climbing, side shuffles, stair jumps, or grapevines.

Her cardio cool down lasts 5-30 minutes, depending on the available time and exercises.

Monday: Circuit Training

Circuit One

Monday circuit training: circuit one

Three sets of:

  • Burpees (10 reps)
  • Knee push-ups (20 reps)
  • Alternating knee crunches (20 reps)

Circuit Two

Monday circuit training: circuit two

One round of:

  • Jump ropes (60 reps)
  • Air squats (50 reps)
  • Lunges (40 reps)
  • Box jumps (30 reps)
  • V-Ups (20 reps)
  • Alternating one-legged squats (10 reps)

Circuit Three

Eight-minute Tabata with 20-second intervals of doing jumping jacks and mountain climbers, followed by a 10-second break after each exercise.

Tuesday: Cycling, Pilates, Cardio Training

The second day of Megan Fox’s workout is typically dedicated to pilates or cycling class, long jogs, or elliptical cardio workout for an hour.

Wednesday: Circuit Training

Circuit One

Wednesday circuit training: circuit one

Three sets of:

  • Jump squats (10 reps)
  • Jumping lunges (20 reps)
  • Jump squats (10 reps)
  • Mountain climbers (20 reps)
  • Jump squats (10 reps)

Circuit Two

Wednesday circuit training: circuit two

One round of:

  • 60-calorie jog
  • 30-second plank
  • Lunges (50 reps)
  • Burpees (40 reps)
  • Sit-ups (20 reps)
  • Wall climbs (10 reps)

Circuit Three

Eight-minute Tabata training with 20-second intervals of doing knee push-ups and V-ups, followed by a 10-second break after each exercise.

Thursday: Cycling, Pilates, Cardio Training

Another cardio, cycling, or pilates workout routine.

Friday: Circuit Training

Circuit One

Friday circuit training: circuit one

Circuit One

Three rounds of:

  • Inchworms (10 reps)
  • Knee push-ups (15 reps)
  • Sit-ups (20 reps)
  • Knee push-ups (15 reps)
  • Inchworms (10 reps)

Circuit Two

Friday circuit training: circuit two

One set of:

  • 30-second plank
  • Leg raises (50 reps)
  • Mountain climbers (40 reps)
  • Air squats (30 reps)
  • Box jumps (20 reps)
  • Burpees (10 reps)

Circuit Three

Eight-minute Tabata training with 20-second intervals of doing alternating knee crunches and box jumps, followed by a 10-second break after each exercise.

Saturday and Sunday


Megan Fox’s Diet and Nutrition

Megan's diet

Megan Fox diet is a combo of the Paleo and 5-Factor diet a personal trainer Harley Pasternak created for her, Halle Berry, and many other Hollywood celebs [2].

It means she has to eat 5 small meals a day (3 main plus 2 snacks), healthy and delicious, made with five simple, natural ingredients, mainly with a low glycemic index (GI). Plus, they take no more than 5 minutes to make.

Essentially, she follows a low-carb diet that’s high in protein and fiber and moderate in healthy fats from olive oil, avocado, seeds, and nuts rich in Magnesium, Vitamin E, and other nutrients, while trying to get all her carbs from veggies and fruits.

Megan Fox never misses breakfast because it’s her most important meal. She starts every morning with enough protein, fiber, and healthy fats that fuel her body up for the day ahead.

Her lunch is light and includes a salad with apple cider vinegar dressing.

Fox loves smoothies with berries, almond milk, chai tea, and protein powder.

Although it’s allowed, she never has cheat days, but if she had, she’d eat cake or pizza.

Megan Fox’s diet includes:

  • Whole grains
  • Egg whites
  • Fish
  • Chicken
  • Avocado
  • Vegetables
  • Fruit
  • Nuts
  • Nut milk
  • Apple cider vinegar
  • Coffee

Fox stays away from:

  • Processed foods (crackers, potato chips, and others)
  • Dairy products
  • White bread
  • Refined sugar
  • Hydrogenated oils
  • Additives 
  • Artificial ingredients

Here’s a basic selection of meals Megan Fox includes in her healthy diet plan.


  • Oatmeal/blueberry oatmeal pancakes
  • Eggs
  • Almonds
  • Fresh fruit 


  • Salmon with rice
  • Vegetarian lasagna
  • Japanese food


  • Chicken breast with quinoa
  • French toast with ricotta


  • Protein shake with vitamins
  • Apple pie 
  • Baked apple/pear
  • Fruit salads

What Supplements Does She Take?

Megan Fox's Supplement intakes

Besides adding protein to her smoothies, Megan Fox takes:

The role of such supplement selection is to improve her brain function, support the health and strength of her muscles, bones, and connective tissues, make her skin, hair, and nails healthier and more beautiful, plus inflammation and depression at bay.


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