Gwyneth Paltrow’s Workout Routine & Diet Plan

Gwyneth Paltrow is a well-known actress who has starred in movies like ‘Sliding Doors’, ‘A Perfect Murder’ and ‘Shakespeare in Love’. Apart from being an actress, she is also a singer and author.

But it’s not just her acting prowess that impresses her fans. Her symmetrical and aesthetic physique is also admired a lot.

And the secret behind her physique lies in Gwyneth Paltrow’s workout routine and diet plan. So let’s get to know more about them through this post.

Gwyneth Paltrow’s Workout Principles

Gwyneth Paltrow’s workout plan is quite simple in nature. But don’t mistake it for being an easier one. It follows ‘The Tracy Anderson Method.’

Her training program comprises cardio and high-intensity weight training. Gwyneth includes plenty of bodyweight exercises into her workout routine which gives her body a toned look. It also enables her to not skip her workouts in absence of a gymnasium.

Gwyneth Paltrow’s Workout Routine

Gwyneth Paltrow's Workout Routine
Image: kathclick /

Gwyneth has always been concerned with keeping herself supremely fit and active. And to serve that purpose, she relies on a well-structured exercise routine.

Being a fitness fanatic, Gwyneth trains at least five days a week. In each of her training sessions, she goes through a cardio routine and a yoga-inspired strength training routine.


Gwyneth Paltrow’s cardio routine follows The Tracy Anderson Method. This training approach mixes up cardio dance routines with small and controlled movements.

By doing so, the smaller and accessory muscles are subjected to non-stop work. This in turn assists in supporting the larger muscle groups and gives the entire body an intense workout.

Gwyneth’s cardio routine also contributes to giving her body a lean and toned look.

It starts with a dance warm-up which is followed by floor work. The floor work part includes performing different leg movements. Finally, it ends with some stretching exercises that relax the muscles.

Strength training

Just like her cardio routine, Gwyneth Paltrow’s strength training routine also follows ‘The Tracy Anderson Method’. It comprises three phases of ten days each.

In each phase, one has to perform 20 reps on every exercise. Now let’s have a detailed overview of each phase of Gwyneth’s strength training routine:-

Phase 1- Days 1-10

  • Bend & Kickback
  • Hip Straight Leg Lift
  • Frog Cross Leg Lift
  • Knee Touch Extension
  • Three Beats Lift
  • Attitude Butt Lift
  • Straight Leg Crunches
  • Crunch With Attitude Lift
  • Cross Leg Crunches
  • Arm Reaches
  • Alternate Arm Hit
  • Palm Rotations
  • Low W/High V

Phase 2- Days 11-20

  • Straight Leg Knee Pull
  • Straight Leg Side Pulse
  • Leg Lift & Straighten
  • Step Up Attitude Lift
  • Diagonal Knee Touch
  • Diagonal Tuck & Sweep
  • Side run Scissor Split
  • Straight Leg Crunches
  • Tuck Crunch Extensions
  • Leg Diagonal Reach
  • Push-Up With Leg Lift
  • HH Double Hit
  • Thumbs Up-Down Lift
  • Arms Back With Hits
  • W-Arm Pull-Down Press

Phase 3- Days 21-30

  • Foot Front Leg Sweep
  • Pulse Climbing Kick
  • Push-Up With Leg Tuck
  • Inner Thigh Pull
  • Down Dog
  • Diagonal Lift & Back
  • Hand-Chair Back Kick
  • Knee To Back Kick Swivel
  • Bent Tuck Lift & Sweep
  • Double Side Crunch
  • Double Crunch Arm Reach
  • Cross R-L-R-Center Frog
  • Forward Reach & Switch
  • Forward Press & Push
  • Wide Reach Up Back Forward
  • Arms Sweep Back

Legs and butt workout

Gwyneth’s well-toned legs and butt add an oomph factor to her symmetrical body. To train them specifically, she performs 20-30 reps of the following exercises:-

  • Kick and reach
  • Plié sweep
  • T-pole holds
  • Butt busters
  • Behind-the-back honer
  • The ‘S’ sit

Abs workout

To maintain her ripped and toned midsection, she performs 30 reps of the following exercises:-

  • Sit-Up And Split
  • Knee-Pull Crunch
  • Cross And Kick
  • Cross-Leg Crunch
  • Cross-Leg Reach
  • Wisting Kick
  • Running-Split Crunch

In order to make her ab workouts more challenging, she wears ankle weights while performing them.

She also performs the following exercises thrice a week hitting 3 sets of 30 reps on each of them:-

  • Side lift to rolling plank
  • Plank up-down (switching arms)
  • Wide-split crunch

When Gwyneth preps up for an upcoming event, she trains 6 days a week and each of her training sessions extends to around 2 hours.

Those intense training sessions are targeted toward making Gwyneth look her very best. They promote fat loss and give Gwyneth’s body a lean and toned appearance.

Don’t miss:

Kaia Gerber’s Workout & Diet
Kristen Stewart’s Workout Routine & Diet
Adele’s Workout and Diet Plan
Miranda Kerr’s Workout Plan & Diet

Gwyneth Paltrow’s Diet Plan

Gwyneth Paltrow's Diet Plan
Image: Starfrenzy /

So now that you know about Gwyneth Paltrow’s training routine, it’s time for you to get an idea about how she feeds her body to get the most out of her intense training sessions.

Gwyneth Paltrow relies on a macrobiotic diet plan. The core concept of a macrobiotic diet plan is that one should eat as simply as possible. It includes food items that are nutritious and free from any kind of toxins.

Gwyneth Paltrow’s diet plan comprises numerous whole food items like fresh fruits, vegetables, herbs, organic whole grains, and animal protein. When it comes to having milk, Gwyneth prefers to choose goat milk. It even includes a serving of poultry or organic fish occasionally.

Gwyneth Paltrow’s diet plan has the highest proportion of carbs, medium proportion of proteins, and low-medium proportion of fats.

Gwyneth eats 3 major meals in a day. So let’s see what does Gwyneth Paltrow’s meal plan looks like:-

Meal 1- Breakfast

  • Smoothie (made with almond milk, protein powder, coconut oil, and moon juice dust)

Meal 2- Lunch

  • Chicken salad bowl
  • Lean turkey tacos

Meal 3- Dinner

  • Organic meat
  • Vegetables
  • Pasta (optional)

To keep her system detoxified, once a year she eliminates certain food items from her diet plan for six days. They include gluten, caffeine, soy, eggs, corn, alcohol, white rice, potatoes, tomatoes, shellfish, eggplants, peppers, and dairy products.

She claims that doing so assists in firming up her skin along with reducing bloating.

Food items like caffeine, processed foods, refined carbs, alcohol, and white sugar find no place in Gwyneth’s diet chart.

However, when she is on vacation she likes to satisfy her taste buds by munching on fries, bread, cheese and crackers, baguettes, and pretzels along with drinking wine.

Gwyneth Paltrow’s Supplements

In order to maintain her perfect physique, Gwyneth has to ensure that her nutrition plan is perfect as well. For that purpose, she includes some supplements.

Gwynneth Paltrow’s supplements stack includes the following:-

  • Whey protein
  • Multivitamins
  • Berberine
  • Glutathione
  • Fish oil
  • Coconut oil
  • Adaptogens (including basil leaves, ashwagandha, and bacopa)

The above-mentioned supplements help in repairing muscle tissues, make up for nutritional deficiencies, promote weight loss, detoxify the body, reduce inflammation, improve heart health and help the body deal with stress.

Overall, it can be said that those supplements facilitate the well-being of both physical and mental health.

Don’t miss:

Demi Lovato’s Workout Routine & Diet
Dakota Johnson’s Workout & Diet Plan
Kate Hudson’s Workout & Diet
Kate Beckinsale’s Workout Plan & Diet

Final Words

So that was all about Gwyneth Paltrow’s workout routine and diet plan. One of the best things about her training routine is that any person who wants to stay fit can follow it.

However, you must increase or decrease its intensity based on your training experience and workout goals.

As far as the diet part is concerned, if you rely on a clean and healthy diet, you would surely be gaining the most out of your workout routine.

So get started with your fitness regime based on the info mentioned in this post, and we can assure you that you too will be able to build a physique that you will be proud of.