As a personal trainer, one of the best ways to show clients what's possible is to look at how athletes and celebrities actually train.
In this article, I'm breaking down Selena Gomez's fitness routine — the one that keeps her toned and in shape while supporting her recovery after a kidney transplant.
After several hours tracking her body transformation and drawing on insights from her trainer, Amy Rosoff Davis, here's what I found.
Quick Summary
- Selena Gomez incorporates various exercises into her fitness routine, including hiking, circuit training, yoga, cardio, Pilates and strength training.
- Selena Gomez is committed to eating healthily and follows a nutritious diet that incorporates green vegetables, fruits and protein-rich foods like rice and eggs.
- Her supplement regimen includes vitamins A, C, D, E, B12 and calcium.
Celebrity Stats
- Age: 30 years old
- Height: 5’5”
- Weight: 130 lbs
- Waist: 30”
- Chest: 36”
Selena Gomez Workout Routine: Tips to Try
Selena Gomez's fitness routine mixes Pilates, hiking, cardio, dance, spinning and circuit training.
She also works in yoga and stretching to ease fatigue, muscle soreness and joint inflammation, especially during her post-kidney transplant recovery [1].
Here's a breakdown of Selena's weekly workout schedule:
- Monday (20 minutes) - jogging, donkey kicks with ankle weights, squats, jumping jacks, planks, and stretching exercises.
- Tuesday (20 minutes) - jumping jacks, lunges, squats, crunches, yoga, and stretching exercises.
- Wednesday (30-45 minutes) - warm-up + circuit training.
- Thursday (60 minutes) - warm-up + Pilates.
- Friday (30 minutes) - one of the following forms of cardio: fast walking, dance cardio, skipping exercises, or high-intensity interval training (HIIT).
- Saturday (60 minutes) - yoga exercises, such as downward dog knee to elbow and butterfly forward bend.
- Sunday - active rest day.
"Regardless of your exercise schedule, it's important to listen to your body. It will tell you if it needs a rest day, even if it's a day where you are supposed to be working out instead."
- Elizabeth Quinn, Exercise Physiologist
Selena's trainer encourages switching up your routine to keep workouts engaging and your muscles challenged. Research backs this up — exercise variation increases motivation and promotes muscle growth compared to sticking with the same exercises [2].
Selena's trainer also advises against relying on the scale to measure progress. Tracking weight can be useful, but it's worth avoiding the mental patterns and obsessive thoughts that often come with it. Her recommendation is to focus on staying active and eating well, then trust that your body will respond.
Research supports this — frequent self-weighing is linked to a higher likelihood of binge eating and unhealthy weight control behaviors in women [3].
Stress management is another priority for Selena's trainer when it comes to fat loss. Research has shown that women who reported stress in the last 24 hours burned around a hundred fewer calories on average than non-stressed women.
Over a year, that gap could add up to 11 pounds. Stressed women also tend to have higher insulin levels, a hormone that promotes fat storage [4].
"Whether you enjoy yoga or you find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight."
- Elizabeth Scott, Health Editor
Selena Gomez Diet Plan
Selena Gomez's diet includes a variety of nutritious foods. Here is a breakdown of her typical meals:
- Breakfast - granola with Greek yogurt or scrambled egg burritos filled with chorizo, rice, avocado and beans.
- Lunch - turkey, beans, avocado, and a salad dressing made with Dijon mustard, olive oil, and lemon juice.
- Dinner - bowl with Asian marinated chicken or salmon, cucumber, avocado, teriyaki sauce and rice.
- Snack - juice made with cucumber, kale, ginger, and carrot.
Nutrition Principles
Because of Lupus, Selena Gomez may have experienced emotional eating, anxiety and depression [5,6].
When Amy Rosoff Davis stepped in to help, she shifted Selena's eating habits from fast food to healthy meals: veggies, fruits, nuts, herbs, healthy fats, proteins, etc. She noted that these dietary changes shaped her appearance even without much ab work.
Selena Gomez has been vocal about maintaining a healthy body image, and it shows in the wholesome habits she keeps to stay at a proper weight.
Recurring diet attempts, which signal to the body that food is scarce, lead to greater fat storage than if food were always available and slow down metabolism over time [7].
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Which Supplements Does She Take?
The supplements Selena Gomez takes are vitamins A, E, C, D, B12 and calcium. Each plays a specific role in supporting her overall health.
- Vitamins A and E - These vitamins benefit people with kidney disease, providing anti-inflammatory, antioxidant and antiapoptotic functions [8]. Research also shows they support healthy eye function [9].
- Vitamin C - Vitamin C supports fat oxidation. Studies have found that people with adequate vitamin C levels burn more fat during exercise than those with low levels [10].
- Vitamin D - It supports bone health and helps reduce the risk of conditions like osteoporosis [11].
- Vitamin B12 - It may support cognitive function in patients with vitamin B12 deficiency.
- Calcium - Research shows calcium is important for maintaining healthy bones and may help prevent fractures, osteoporosis and diabetes [12].
FAQs
How Did Selena Gomez Lose Weight Fast?
Selena Gomez lost weight through clean eating and consistent training. Working with her personal trainer, Amy Rosoff Davis, she cleaned up her diet and built a workout routine that fit around her demanding schedule.
What Kind of Food Does Selena Gomez Eat?
Selena Gomez sticks to whole, organic foods to maintain a healthy weight. Her meals typically include vegetables, protein sources and brown rice to keep her energy up throughout the day. She occasionally lets herself enjoy pizza as a cheat meal.
Follow Selena Gomez's Workout Routine and Diet for an Inspiring Body Transformation
Selena's approach is a good template: stay active, eat well and build a healthy relationship with your body. Rather than relying on restrictive diets, she keeps things sustainable through consistent exercise and balanced eating.
I recommend the same to my clients. If you want to add protein supplementation to your routine, these are worth looking at:
Based on our tests, these supplements have increased feelings of fullness, helping reduce overall calorie intake and support weight management. When combined with strength training, protein powders may also support muscle growth over time.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147914/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
- https://pubmed.ncbi.nlm.nih.gov/17116510/
- https://www.biologicalpsychiatryjournal.com/article/S0006-3223(14)00385-0/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6076116/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310017/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139007/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9160709/
- https://www.sciencedirect.com/topics/neuroscience/vitamin-a
- https://pubmed.ncbi.nlm.nih.gov/15930480/
- https://www.sciencedaily.com/releases/2016/10/161025125102.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
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