Tamra Judge Workout Routine & Diet Plan

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: May 13, 2024
FACT CHECKED by Christiana Mikesch, CPT
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When it comes to getting fit and staying fit at any age, Tamra Judge can definitely teach everyone a thing or two.

Over the years, the former "RHOC" star has generously shared tons of fitness and diet advice to her fans on Instagram.

Luckily, I've been following her on the platform for quite some time now. And I’ve got all the deets on the lifestyle that got her that jaw-dropping bod.

Here's everything you need to know about Judge's workout routine and diet plan.

Career Highlights

Tamra Judge outside wearing a blue attire

Tamra Judge, initially a realtor, joined "Real Housewives of Orange County" in its third season in 2007 and stayed for 12 seasons.

In 2013, she launched "Tamra's OC Wedding," showcasing her marriage to fitness trainer Eddie Judge.

At 48, she entered competitive bodybuilding, winning her first Musclemania competition in 2016.

Now 53 and a mother of four, Judge has been a grandmother since 2015. She works hard to maintain her physique, sparking curiosity about her fitness regimen.

Let's look at her exercise routine.

Tamra Judge Workout Routine

Woman running for cardio

In one of her previous Instagram stories, Judge revealed to her fans that she is 5 feet, 3 inches tall. Her weight fluctuates between 114 and 120 pounds.

Here's what her workouts entail.

Low-Intensity Cardio

Judge's workout routine starts as early as 4:30 in the morning. She begins with a low-intensity sustained-state cardio workout like walking and follows that with a weight lifting session.

From my experience as a fitness coach, I've found that clients who do cardio three times a week, like her, often achieve better results when they mix low-intensity and high-intensity sessions, enhancing both endurance and fat burning.

Classic Training Schedule

This "Real Housewife" follows the classic training schedule of doing splits, which means that she focuses on two body parts per day, which could be shoulders, legs, triceps, or biceps.

She alternates between lifting weights (four times a week), and cardio and does abdominal work every single day.


Judge also does high-intensity interval training, which boosts her metabolism, speeds up her weight loss, and helps her burn fats fast.

I often see rapid and noticeable improvements in the body composition of my clients when they incorporate HIITs into their workout regimens.

She does them two times a week.

Core/ Abdominals

She tones her abs every day of the week.

Her Workout Principles and Ideas

Judge rarely misses a day of working out, even when she's filming "Real Housewives." Talk about dedication.

Her favorite place to work on her body is, of course, at C.U.T. Fitness, the gym she co-owns with Eddie.

Trainer Assisted workouts

Judge also works with a trainer to intensify her routine and know which body parts she should focus on, a strategy I've seen greatly benefit my clients by providing tailored guidance and maximizing workout efficiency.


The reality star also tells women not to be afraid of weightlifting. When done right, she says that it can actually help them shed a few extra pounds and achieve a toned figure without looking overly muscular.

Just take it from someone who won a bodybuilding competition. She said:

"I have the muscle in there, you just have to lean out and get your body weight so low to show the muscle.”

In fact, here’s her advice for menopausal women wanting to get fit:

"Girls, eat your protein all day long, and lift heavy weights!"

When she started going through menopause, she didn't like the changes she saw in her body. So, she started taking her fitness more seriously and got into bodybuilding.

As part of her training for the Musclemania competition, Judge had to drop her body fat percentage from 28% to 14%. And she achieved that goal by committing to her daily workouts and eating right.

Here are the details of Judge's diet plan.

Tamra Judge Diet Plan

A bowl of a healthy diet meal

Here's her diet plan:

Protein-rich diet

Tamra Judge's diet plan, rich in proteins like ground turkey, chicken, egg whites, and seafood, mirrors the nutritional strategies I often recommend to my clients for muscle building and recovery.

She also consumes a variety of veggies, good fats, and complex carbs, including nuts, olives, avocados, and olive oil for fats, and fruits, vegetables, and beans for carbs, which aligns well with balanced dietary plans that promote overall health and sustained energy.

Avoids unhealthy foods

The fitness buff also avoids processed foods, sugar, bread, bad fats, alcohol, and sodas.

Although she's not carb-averse, Judge sticks to sources that contain fiber, like berries and brown rice. She also prefers to have them early in the day, so she has time to burn them off.


Judge only drinks water at home and strives to drink at least a gallon of it a day to stay hydrated.

Like I always tell my clients, hydration, especially with fluids rich in electrolytes is crucial to maintain peak performance and recovery.


She eats her first meal at 6 a.m. and will often have oatmeal with blueberries, four egg whites, a side of veggies, and coffee for breakfast.


She also makes sure to have protein shakes, healthy fats, and veggies at every meal. For lunch, she likes to have fruit and whole grains.


Judge will often have nuts as a snack and choose something healthy like a salted caramel protein bite to satisfy her craving for sweets.

Frequent meals

When she was training for her bodybuilding competition, eating became the most important part of her preparation.

Judge needed to fuel her muscles for her intense regimen, so she had to eat a lot of protein and consume her meals every couple of hours, a strategy I've seen be highly effective for many of my clients in similar training situations, ensuring constant muscle nourishment and recovery.

Her Diet Principles

Judge says that anyone can easily stick to a clean diet if they remain consistent and don't starve themselves.Staying committed to her healthy eating habits also became the secret to her success. She said:

"My whole body composition has changed. I truly believe that working out, eating well and taking your supplements is really the key to staying young."


Supplements on hand

To help grow and repair her muscles, Judge takes supplements that contain BCAAs.

And if you're a middle-aged woman like her, WebMD recommends the following supplements that can nourish your body [1].

  • Black cohosh and DHEA: Helps minimize symptoms of menopause
  • Flaxseed oil: Helps tame night sweats
  • Calcium and vitamin D: Promotes strong bones and proper muscle function (see best vitamin D brands)
  • Ginseng: Boosts your mood and energy

Additionally, she focuses on nutrients that are crucial for muscle recovery, such as magnesium and omega-3 fatty acids, which play a significant role in reducing inflammation and enhancing recovery post-workout.


  1. https://www.webmd.com/menopause/ss/slideshow-menopause
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About The Author

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
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

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