Dakota Johnson’s Workout Routine & Diet Plan

Dakota Johnson is a well-known Hollywood actress who has starred in numerous movies. She rose to fame after portraying the character of Anastasia Steele in the Fifty Shades series. Her on-screen persona was admired by both men and women alike.

Dakota has a gorgeous-looking body. And many of her female fans want to know the secret behind it. Well, the secret behind her impeccable physique lies in Dakota Johnson’s workout routine and diet plan.

And here in this post, we are going to throw light on the same. Let’s get started.

Dakota Johnson's Workout Routine & Diet Plan
Images: DFree / bigstockphoto.com

Dakota Johnson’s Workout Principles

Dakota Johnson’s workout plan has always been a comprehensive one. It includes numerous training styles such as Hot Yoga, pilates, weight training, and dance. After all, that’s what it takes to maintain a seductive body year-round.

Dakota keeps on changing her exercise routine from time to time to keep the element of monotony away from it. This enables her to train various aspects of her physique along with keeping her in great shape.

Dakota Johnson’s Workout Routine

Dakota has already been blessed with a slender body. But she didn’t take this for granted and trained her body to a point where it started exuding perfection.


To work on the leanness of her physique, Dakota performs a decent amount of cardio. However, she doesn’t overperform it. Her favorite form of cardio is going for short 30-minutes runs twice or thrice a week. Doing so also keeps her metabolism in check.


Yoga is also a significant part of Dakota Johnson’s workout routine. To work on the flexibility and slenderness of her body, she incorporates Bikram yoga into it. Her hot yoga sessions provide her body with an intense workout that burns excess fat from her frame and keeps her lean and athletic.

When Dakota feels stressed and doesn’t feel like hitting the gym, she performs a hatha yoga routine. This enables her to lower her stress levels along with keeping her general fitness levels in check.

Strength Training Circuits

While prepping up for the Fifty Shades series, Dakota trained under Ramona Braganza. Her workout routine primarily consisted of intense circuits of strength training performed 3-4 times a week.

She also incorporated yoga, pilates, and cardio into her workout routine to improve her flexibility and leanness.

Now, let’s have a look at Dakota Johnson’s weekly workout routine which she followed for the Fifty Shades series and still follows:-

Dakota Johnson Workout Routine


Monday and Friday- 30-Minute Circuit Workout


  • Brisk walking on the treadmill- 5-10 minutes

Workout: Repeat the circuit 3 times

  • Reverse flys- 12-15 reps
  • Overhead half circles- 10-12 reps
  • Dumbbell flys- 12 reps
  • Dumbbell lateral raises- 12-15 reps
  • Wall flatteners- 20 reps
  • Side plank- 45-60 seconds on each side
  • Walking plank- 60 seconds
  • Tricep extensions- 12 reps
  • Leg extensions- 15-20 reps
  • Oblique twists- 12 reps

Tuesday and Thursday- Yoga

Wednesday- Bodyweight Circuit Workout


  • Brisk walking on the treadmill- 5-10 minutes

Workout: Repeat the circuit 3 times

  • Chin-ups- 10-12 reps
  • Push-ups- 10-12 reps
  • Air squat- 10-12 reps
  • Mountain climbers- 60 seconds
  • Leg Pull-in- 10-12 reps
  • Standard planks- 60 seconds

Saturday- Cardio

Sunday- Rest

Dakota Johnson’s training routine has always been targeted toward making her body look toned. To serve that purpose, she prefers training with light weights (5-10 pounds) and performs higher repetitions with them. This in turn adds definition and aesthetics to her body.

To keep her body lean and immensely athletic, Dakota relies on circuit training. Her circuit training routine starts with performing 5-10 mins of warm-up on a treadmill. And then immediately going to perform three exercises in a row. To keep the intensity of her workout routine high, Dakota performs some cardio exercises at the end of her circuit training sessions.

At times when Dakota doesn’t feel like going through her regular training sessions, she switches them up with a stretching routine. It comprises a long series of stretches that relaxes her muscles and keeps her body injury free.

Don’t miss:

Kate Hudson’s Workout Routine & Diet
Kate Beckinsale’s Workout & Diet Plan
Zoe Saldaña’s Workout & Diet
Larissa Reis’ Workout Plan & Diet

Dakota Johnson’s Diet Plan

Dakota Johnson's Diet Plan
Images: DFree / bigstockphoto.com

Just like her training routine, Dakota Johnson’s diet plan is also a comprehensive one. It has medium amounts of proteins, carbs, and fats.

Dakota Johnson’s diet plan is termed the 3-2-1 plan. This implies that in a day she eats 3 major meals, 2 snacks, and at least 1 liter of water.

Dakota starts her day with a nutritious breakfast that keeps her energetic to go through her hectic schedule. It comprises sources of complex carbs and lean proteins. The fibers present in her breakfast keep her full.

Similarly, her lunch and dinner also incorporate nutrient-dense food items. Dakota never indulges in overeating. She eats as much as is required to fuel her body adequately.

Now let’s have a look at Dakota Johnson’s meal plan for the day:-

Meal 1- Breakfast

  • A packed egg
  • A seasonal fruit
  • A bowl of oatmeal

Meal 2- Lunch

  • Brown rice
  • Grilled chicken or salmon
  • Quinoa

Meal 3- Dinner

  • Green salad
  • Fish


When it comes to snacks, Dakota makes a healthier choice there as well. In between her major meals, she loves to have a fresh-squeezed juice which fetches her body with plenty of antioxidants and essential vitamins.

Dakota also loves to have fresh fruits and nuts as her snacks. By sticking to such food items that are low in their carb and calorie content, she is able to maintain her gorgeous physique year round.

Cheat Meals

Talking about her cheat meals, Dakota eats everything but in moderation. She loves to have a glass of wine occasionally.

However, she completely avoids food items that are excessively fried or processed. Foods that are loaded with chemical ingredients, artificial additives, and empty calories have no place in her diet chart.

Dakota is allergic to citrus and honeydew melon and thus avoids consuming them at all costs.

Dakota Johnson’s Supplements

Dakota’s daily schedule is a bit hectic. So at times, it becomes pretty challenging for her to fetch her body with all the essential nutrients. In such a scenario she relies on the following supplement:-

  • Multivitamins

Dakota Johnson’s supplements stack isn’t a complex one. She has always preferred consuming whole food items over supplements.

Don’t miss:

Priyanka Chopra’s Workout Routine & Diet
Natalia Dyer’s Workout and Diet Plan
Jennifer Garner’s Workout & Diet
Jennifer Love Hewitt Workout Routine

Final Thoughts

The info that has been mentioned in this post can work wonders in transforming your physique. All that you need to do is to modify it a bit so that it caters to your fitness goals and training experience.

Just be consistent with following your workout routine and diet plan and gradually you too will get a physique that will make you proud of yourself.