Miranda Kerr Workout Routine & Diet Plan (All Her Secrets)

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: February 16, 2024
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Without any doubt, I'd say that Miranda Kerr is one of the most gorgeous beings to ever walk the earth.

While she has genes to thank for her good looks, Kerr achieved her runway-ready figure through years of hard work at the gym.

Want a supermodel physique like hers? Check out this Miranda Kerr workout routine!

Her Stats and Career Highlights

Miranda Kerr in a two piece swimsuit at a shore

Miranda Kerr's modeling career started at the young age of 13.

In 2007, she rose to mainstream fame as one of the Victoria's Secret Angels, making her the first Australian model to hold the coveted title.

Like most models, Kerr is quite tall. She stands 5'9, weighs approximately 117 pounds, and has a toned body.

Many people—particularly women—have wondered how they can get a body like hers. Let's take a look at the Miranda Kerr workout routine and diet plan.

 

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Miranda Kerr's Workout Routine

miranda kerr laying on the floor

Like most celebs, the Victoria Secret model likes to switch up her workout routines every so often to keep things interesting.

This Angel does a combination of strength training, yoga, Pilates, and more, ensuring that she is able to target different body parts in her workouts.

"I like to exercise every day, but I mix it up. Sometimes I'll go for a walk or a run, or I'll do Pilates or resistance training. I may even just put some music on and let Flynn dance around while I hold the plank position for 10 minutes to strengthen my core."

- Miranda Kerr, Victoria's Secret Model

Here are the different exercises included in her weekly workout routine:

Yoga & Meditation

woman doing yoga stretches outdoor

As her go-to exercise, yoga is a major part of the Miranda Kerr workout.

Kerr has been practicing Kundalini yoga for over 15 years.

Much like Kerr, I've also been practicing Kundalini yoga for several years. It's a transformative experience that has not only improved my flexibility but also brought a sense of peace and clarity to my life.

Kerr likes to workout in the morning and tries to do at least half an hour of yoga every day.

Miranda Kerr's workout routine is unique because it doesn't only focus on the physical; it also involves exercises that keep her emotional and mental wellness in check. 

Weight/Resistance Workout

woman in a resistance band position in a gym

These joint-friendly exercises can help grow and tone your muscles.

  • Resistance band thrusters: 3 sets | 10 reps
  • Alternating resistance band bicep curls: 3 sets | 10 reps each arm
  • Forearm planks: 3 sets | 60 seconds
  • Resistance band kickbacks: 3 sets | 10 reps each arm

Butt Workout

woman using a leg extension machine inside a gym

A supermodel knows that a toned butt is the key to looking fabulous while strutting down the runway, so this workout is pretty intense.

It's doable, though, and doesn't require a lot of equipment apart from a mat and optional weights.

Miranda Kerr uses ankle weights to further intensify this workout.

Try to do at least 12-15 reps each leg for the following exercises.

  • Side leg extensions
  • Middle leg extensions
  • Angle leg extensions
  • Back stretches
  • Side leg press-ups
  • Middle leg press-ups
  • Angle leg press-ups
  • Side leg lifts
  • Knee leg lifts (push from your glutes)
  • Knee stretches
  • Clams Pilates exercise
  • Leg circles (10 for each direction)
  • Cross-over stretches

Pilates Training

female working out with pilates training

The Miranda Kerr workout also includes days devoted to Pilates training. Following Kerr's lead, I incorporated Pilates into my routine.

It’s no surprise why Kerr loves Pilates so much. Unlike other forms of exercise, Pilates training doesn’t overdevelop certain body parts and neglect others.

According to a 2022 article published in Very Well Fit, Pilates workouts are focused on core strength but also great full-body exercise that promotes strength, balanced muscle development, and flexibility [1].

Cardio Workout

black female working out with a gym bike

Victoria's Secret shared a series of YouTube videos called "Train Like An Angel" to show some of their models' training methods.

According to the video guide, the Angel cardio circuit consists of the following exercises.

  • Spinning/bicycle machine warm-up: 5 minutes
  • Spinning cardio: 25 minutes
  • Warm-down: 2-3 minutes
  • Stretch

As for Miranda Kerr, her cardio routine is pretty straightforward. She loves going for walks and tries to do them every day.

But when she needs a more heart-pumping exercise, she'll put on her sneakers and go for a run. Kerr runs between three and five kilometers once or twice a week. Cardio exercises are very important for health, and this is also shown in a study published by the National Institutes of Health (NIH) [2].

Aside from being an excellent cardio exercise, the Australian model enjoys running as it's also a great way for her to destress.

Arms Workout

toned woman in a wood chopper position

The Miranda Kerr workout arms circuit uses resistance bands.

To give your arms a long, lean, and strong look, you need to add some resistance to your arm workouts.

Resistance bands are an excellent tool for toning your arms. This equipment emphasizes all three planes of motion—front, side, angle—and helps tone the front, back, and sides of your arms.

Try to do at least 12 to 15 reps for each of the exercises below.

  • Slight incline bicep curls
  • Tricep extensions
  • Straight bicep curls
  • Decline bicep curls
  • Stretch: 3-5 minutes
  • Wood Choppers

Core Workout

white woman in an elbow plank position

Finally, completing the Miranda Kerr workout is the core workout.

The Angel core circuit includes the following exercises. Again, try to do at least 12 to 15 reps for each.

  • Side stretches
  • Knee crosses
  • Elbow planks
  • Inner thigh raises
  • Oblique v-ups

 

Also Read: Jane Fonda Workout Routine & Diet

Miranda Kerr Sample Exercise Routine Schedule

miranda kerr using resistance bands at home

Here's a workout program I've put together based on the Miranda Kerr workout routine.

Feel free to mix up these workout routines from time to time, so you don't get burnt out or hit a plateau.

  • Monday: yoga, weight training, butt circuit
  • Tuesday: yoga, pilates, cardio circuit
  • Wednesday: run/walk
  • Thursday: yoga, weight training, arms circuit
  • Friday: yoga, pilates, core circuit
  • Saturday, Sunday: rest day, meditation/yoga

Miranda Kerr's Diet Plan

bowl filled with green salad and potatoes

The Miranda Kerr diet plan is as clean and simple as it can be.

She doesn't follow any extreme diets and focuses solely on eating right and making sensible choices - practices that contributed significantly to her stunning look.

Kerr likes to keep things low-carb and lean, which means she excludes processed foods of any kind in her diet and actively limits her carb intake unless they're from fruits and vegetables.

Unlike the average person, Kerr steers clear of caffeine. In fact, she doesn't seem to need it and prefers getting her energy boost from the nutrient-dense food that she eats.

Kerr also avoids sugar and wheat as much as she can, but there's one treat that she can't resist: the pavlova her grandmother makes.

Breakfast

Cup of hot water with lemon

Kerr starts her days with a cup of hot water with lemon juice. She loved this drink as it's full of vitamin C, giving her added energy and kick-starting her digestion. It's also much more refreshing than regular water.

For the rest of her breakfast, Miranda Kerr makes a smoothie by mixing a cup of almond milk, fresh papaya, raspberries, blueberries, spinach, and almond butter for protein.

She also adds in the KORA Organics Noni Glow Skinfood supplement powder to keep her skin rejuvenated.

Kerr also likes eating eggs with avocados and making pancakes with bananas, two free-range eggs, and half a cup of oatmeal.

She blends all these ingredients and cooks them in a skillet with a bit of coconut oil to brown them. She then tops it with fresh raspberries and coconut nectar.

Lunch

close up image of a cooked salmon with beans and lemon slice

An Angel's schedule is hectic, so when she's pressed for time and has to eat out, Kerr picks out the healthiest option on the menu - usually salads with lean chicken breast and fresh vegetables.

But when she has time, she likes to prepare a more complex lunch.

Kerr usually cooks a salmon fillet with fresh garlic, lemon, turmeric, and ginger, cooking the fish until it's moist yet flaky.

Kerr pairs this dish with a side salad that consists of cucumber, fresh seasonal sprouts, purple cauliflower, chopped arugula, and half an avocado.

For the dressing, Kerr mixes apple cider vinegar, extra virgin olive oil, and fresh lemon.

She drinks plenty of water with her lunch, and if she needs an additional boost, she will add a squeeze of lemon juice to the water.

Dinner

tray with a roasted chicken on top

Kerr's favorite evening meal is a slow-roast chicken. Her diet-friendly recipe includes a whole chicken, onion, garlic, rosemary, turmeric, and fresh lemon.

She lets the chicken roast in the oven at a low temperature for seven hours. During the last hour, Kerr makes mashed sweet potatoes.

"Eating a high-nutrient diet actually makes you more satisfied with less food, and actually gives the ability to enjoy food more without overeating."

- Joel Fuhrman, Celebrity Doctor

Kerr's preferred side dish for this meal is a salad with red cabbage, parsley, chopped celery, cilantro, diced cucumber, olives, fresh baby spinach, sunflower seeds, pine nuts, and chunks of halloumi cheese. She uses the same dressing as her lunchtime salad.

I know—a 10-ingredient salad might be too much for some of you. If that's the case, feel free to eliminate a few ingredients from this list or swap them out with what you already have in your pantry. Just make sure they're healthy too.

If you're not into poultry or salads, brown rice with sashimi is another protein-rich dinner option.

Dessert

Blueberry and a protein shake

Finally, we get to everyone's favorite part - dessert!

Of course, Kerr still keeps her diet principles in mind when satisfying her craving for sweets.

When she's on a really tight schedule, she will bring apples, blueberries, nuts, or almond butter to make sure she still snacks on something healthy when the munchies come on.

To ensure that she doesn’t binge, Miranda Kerr's trainer advises her to eat a bit of dark chocolate or ice cream twice a week so that she won't give in to these indulgences every day.


References:

  1. https://www.verywellfit.com/the-many-benefits-of-pilates-exercise-2704865
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396114/
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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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