Zendaya's Workout Routine, Diet Plan & Supplements

Christiana Mikesch, CPT
Published by Christiana Mikesch, CPT | Senior Coach
Last updated: May 10, 2024
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Known for her slender figure and impeccable style, Zendaya has become an icon in her own right.

To find out how the actress got her magazine cover-worthy physique, we spent countless hours going over all of her old interviews where she dished out her fitness secrets. We also went over her trainer's interviews and social media channels.

Here’s everything you need to know about the Zendaya workout routine and diet plan.

Zendaya’s Stats

  • Age: 24
  • Height: 5’10”
  • Weight: 130 pounds
  • Waist: 25 inches
  • Chest: 34 inches

Career Highlights

Beginnings

  • Child model for stores like Macy’s
  • Backup dancer for Selena Gomez in a Sears commercial

TV Shows

  • Shake It Up! (2010-2013)
  • Dancing with the Stars (Season 16, 2013)
  • Euphoria (2019- )

Films 

  • Spider-Man: Homecoming (2017)
  • The Greatest Showman (2017)

Others

  • Wrote a book called “Between U and Me” (2013)
  • Launched her clothing line called “Daya by Zendaya” (2016)

Zendaya's Workout Routine

woman doing yoga and another woman doing lunges

Zendaya was quite the athletic kid who grew up running track and playing soccer and basketball until her teen years.

But at this point in her life, the actress doesn't follow a regular workout routine. She actually hates the gym and doesn’t plan her daily workouts.

Additionally, Zendaya has an ectomorph body type. Ectomorphs tend to be naturally slim and struggle to gain weight and muscles, as is the case with the star.

Still, Zendaya knows the importance of working out and tries to incorporate daily exercise into her regime to stay fit and lean.

Between her dance choreography practice, boxing, plyometrics, pilates, hiking, and other activities, the Zendaya workout routine includes the following exercises:

  • Stretching
  • Yoga (15 to 30 minutes)
  • Jogging (for about 800m)
  • Knee push-ups (3 sets, 10 reps)
  • Air squats (3 sets, 15 reps)
  • Boxing (3 sets, 60 seconds)
  • Jump squats (3 sets, 30 reps)
  • Wacky jacks (3 sets, 10 reps)
  • Burpees (3 sets, 20 reps)
  • Sit-ups (3 sets, 10 reps)
  • Wide leg squats (3 sets, 15 reps)
  • Inchworms (3 sets, 20 reps)
  • Lunges (3 sets, 30 reps)

As you’ve seen, the Zendaya workout routine can be easily done at home and requires little equipment. These workouts are great, especially if you want to get your heart pumping while keeping your movements simple.

Her Workout Principles

Zendaya on dancing with the stars

Despite being gym-averse, the singer stays constantly active.

It is primarily thanks to a lot of her acting work, which requires dancing and performing choreographed moves.

"The way I get my exercise is I have to do fight choreo for my show, or I dance. I have to do something that's fun for me," Zendaya said.

The movies and TV shows she's starred in also involve different types of physical training.

For example, in preparation for her role as Anne Wheeler in "The Greatest Showman," the actress had to increase her upper body and core strength to do the aerial circus moves and acrobatic stunts.

Zendaya’s Diet Plan

green healthy vegetable leaves

Zendaya became a vegetarian when she was nine years old, so chicken, beef, and fish are definitely excluded from her diet plan.

She tries to eat healthy and balanced meals every day to give her body all the nutrition it needs.

Here is Zendaya's diet.

Breakfast

plate filled with pancakes and berries

Despite her on-the-go lifestyle, Zendaya doesn't drink coffee or energy drinks. She's also not crazy about water and prefers the regular kind of juice.

However, Zendaya is a big fan of breakfast food, just not at breakfast time. Her assistant, or a family member, would always remind her to eat.

For her morning meal, Zendaya likes to have pancakes with berries, eggs, and wholegrain bread.

And to cater to her sweet tooth, the dancer would often top her pancakes with fruit and Nutella.

Lunch

With her busy schedule, Zendaya often forgets to sit down to have a proper meal. For lunch, she would usually eat a cup of ramen noodles with hot sauce.

Snack

berry flavored popsicle sticks

Zendaya doesn’t cook, so she usually uses Postmates to order meals.

Her favorite thing to eat is ice cream—a habit that often gets her in trouble with her assistant.

This lady also needs her Chick-Fil-A fix but sticks to the vegetarian options of salad and fries.

Despite her diet, Zendaya confessed that she just tolerates vegetables and would rather have pizza.

Dinner

For dinner, Zendaya likes having a simple vegetarian salad.

Other workout routines:

Her Diet Principles

measuring tape and tomato on a plate with a fork beside

Zendaya is a vegetarian. She isn't vegan, so she can still eat dairy and consume other animal products.

At 24 years old, the actress is pretty young. And one of the perks that come with being this age is getting away with a not-so-strict diet.

That’s why the Zendaya diet isn’t as “healthy” as the other diets we’ve featured here.

And as somebody with an ectomorph body type, she knows she can get away with eating carbs without gaining weight. For people like her, the priority should be cutting fat.

“For endomorphs, the focus should be on losing fat. You need to be in a negative calorie balance. You can reduce their calories in or increase the calories out, or ideally a mixture of both.”

- Tom Cowan, Exercise Physiologist

But if Zendaya wants to keep her slim shape, she will have to refine her workout and diet in the years to come.

Ethical and Environmental Motivations Behind Zendaya's Vegetarian Diet

Zendaya's commitment to vegetarianism is not just a dietary preference but a reflection of her ethical and environmental values.

Ethically, Zendaya's choice to abstain from meat is rooted in her profound love and respect for animals. In her own words, she has expressed discomfort with the idea of consuming creatures she adores.

By choosing a vegetarian lifestyle, Zendaya aligns herself with a compassionate approach to living, one that values the well-being of all sentient beings.

Environmentally, the production of meat and animal products is a well-documented contributor to environmental issues, including deforestation, greenhouse gas emissions, and water pollution.

By adopting a vegetarian diet, Zendaya supports efforts to mitigate these environmental impacts. Her diet is more than a personal health choice; it's a statement about her stance on global environmental issues.

What Supplements Does She Take?

different vitamins scattered on a table

I tried Zendaya's supplement recommendations and found them incredibly helpful. I've added Vitamin D, Iron, and Omega-3s to my daily routine, and the difference in my overall well-being has been noticeable.

Here's which supplements Zendaya takes:

  • Vitamin D: Although you can get Vitamin D from dairy and eggs, a study published on Medscape has shown that most Americans are deficient in this nutrient [1].
  • Iron: While some plants contain iron, it’s not as readily absorbed by the body.
    Being low on this mineral can result in anemia and fatigue.
  • Omega-3s: Omega-3s are often found in fish and play important roles in reducing inflammation and supporting brain and heart health. Luckily, there’s a vegetarian version of it made from algae.

References:

  1. https://emedicine.medscape.com/article/128762-overview
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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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