
Rihanna is a Barbadian songwriter, singer, businesswoman, actress, and philanthropist who has received nine Grammy Awards and thirteen American Music Awards, among others.
With so many achievements, fans have always been curious about how Rihanna stays fit despite her busy schedule.
As a fitness trainer, I spent hours reviewing Rihanna's interviews, YouTube videos, and TV appearances to determine her workout routine and diet plan.
In this article, I will provide my findings on Rihanna's workout routine and diet plan, her stats, and the supplements she incorporates into her daily fitness routine.
Quick Summary
- Rihanna's workout routine features many styles including body weight exercises. She goes to the gym four to five days a week and performs exercises such as Brazilian martial art, sit-ups, calisthenics, dancing, plank holds with torso rotations, squats, and military presses.
- Rihanna's entire health is influenced by her diet. She highlights the need for nutritious meals high in minerals, vitamins, and water.
- Rihanna uses vitamin supplements to help her fuel her body with nutrients not obtained in whole foods.
- She varies her workouts with calisthenics, martial arts, and dancing to keep her routines engaging and heart-healthy.
Celebrity Stats/Career Highlights
- Age: 35 years
- Height: 5ft 8in
- Weight: 132 lbs
- Waist: 29 inches
- Chest: 37 inches
Her Workout Routine

Here's Rihanna's workout routine:
Monday: Powerlifting (hip-hop style)
Rihanna does powerlifting routinely, performing three sets of seven exercises.
- 5 reps of bench press
- 5 sets of 10, 8, 5, 5, 5 reps of back squats
- 10 reps of weighted step ups
- 10 reps of straight leg deadlift
- 10 reps of military presses
- 60 seconds of plank hold
- 10 reps of front-hold lunches
Tuesday: Activity day (Rihanna style)

On Tuesdays, Rihanna goes hiking or cycling.
Wednesday: Powerlifting (hip-hop style version 2)
Rihanna performs another powerlifting program by doing three sets of the following exercises:
- 20 reps of jumping lunges
- 10 reps of military presses
- 20 reps of mountain climbers
- 20 reps of jump squats
- 60 seconds of plank holds
- 10 reps of leg presses
Thursday: Abs and Plank
Rihanna performs a plank and abs workout by doing four exercises.
- 32 reps of full-range sit-ups
- 32 reps of sit-ups with torso rotations
- 3 sets of 32 seconds of holding planks
- 32 reps of active planks (each side)
Friday, Saturday, and Sunday: Rest
These days, Rihanna rests to recover her body from the previous day's workouts.
Workout Principles
Rihanna has engaged in a variety of exercises throughout the years. She likes doing new things and has worked with multiple different trainers.
Her workouts keep her heart healthy and her body strong so she may perform effectively on stage.
Rihanna likes to spice up her workout routine by performing calisthenics, martial arts, and dancing.
She also enjoys doing ab training, such as full-range sit-ups, sit-ups with torso rotations, and plank holds.
She has two personal trainers, allowing her to vary her workout regimens.
One of her trainers advises her to keep moving throughout the workout, limiting rest between sets and maintaining her heart rate at 80% max.
More Celebrities’ Workouts:
Diet Plan

Here's Rihanna's diet plan:
Meal 1: Breakfast
Rihanna's breakfast consists of four boiled eggs, a slice of bread with the crust taken off, and some fruits such as berries, papaya, pineapple, or mangoes.
She likes this meal with a spicy sauce on the side. Her favorite is Jamaican Scotch Bonnet pepper sauce.
Rihanna may sometimes have a lighter breakfast with pineapples, egg whites, and hot water with lemon.
Meal 2: Lunch

Rihanna eats a range of lunchtime meals, but among her most popular is a salad with protein-rich fish.
She also loves various pasta dishes with chicken and veggies.
One of Rihanna's favourite salads combines heirloom tomatoes, cherry tomatoes, buffalo mozzarella, balsamic sauce, and basil leaves.
Meal 3: Dinner
Rihanna's favorite meal for dinner is chicken curry with potatoes. She also prefers recipes with a hearty combination of fish, potatoes, and veggies.
Meal 4: Snacks
Although the singer consumes healthily most of the time, she keeps snacks at home if she feels like having a treat.
She even told Ellen Degeneres that her favorite snacks are Cheetos, garlic olives, Cup O' Noodles, frappuccinos, Oreos, white and red wine, and soda.
Diet / Nutrition Principles

Rihanna's nutrition is very important.
However, she dislikes being restricted to a weekly menu and prefers to eat anything she wants.
She highlights the need to eat nutritious foods high in vitamins, minerals, and water. Rihanna values protein and often consumes all types of meat; beef, poultry, and fish. She also eats a lot of vegetables.
Rihanna's personal chef Debbie Solomon follows her everywhere she goes to ensure she takes healthy, nutritious foods.
“I maintain my energy levels throughout the day by eating nutritious foods. And a well-balanced diet is what helps make my skin glow. I also like eating dishes bursting with the Guyanese and Barbadian flavors. I grew up on that.”
- Robyn Rihanna Fenty, Barbadian Singer, Actress & Businesswoman
Supplements

Rihanna uses the following supplements to fuel her body:
- Vitamin B12: This vitamin improves the health of the body's nerve cells and blood and the production of DNA, which is found in all cells. Furthermore, vitamin B12 helps to avoid megaloblastic anemia, a blood disease that leads to fatigue and weakness [1].
- Vitamin D: This vitamin aids the body in regulating the amounts of phosphate and calcium. These nutrients are essential to maintain the health of bones, teeth, and muscles [2].
- Vitamin E: It is a powerful antioxidant. The body requires Vitamin E to help grow its immune system and fight off invading germs and viruses. It encourages blood vessel dilatation and the prevention of clotting. Furthermore, cells utilize vitamin E to communicate with one another and perform a range of vital functions [3].
FAQs
What Diet Is Rihanna On?
Rihanna's diet focuses on consuming whole foods that supply her with nutrients, vitamins, and hydration. Rihanna eats a lot of protein and consumes various meat, chicken, and fish daily. She also eats plenty of vegetables.
What Did Rihanna Do To Lose Weight?
Rihanna followed a strict workout routine that involved hitting the gym five times weekly with her personal trainer and performing cardio exercises like cycling and jumping jacks to lose weight. She also made sure to stay hydrated.
References:
- https://www.ncbi.nlm.nih.gov/books/NBK441923/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337085/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997530/
About The Author
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