Idris Elba’s Workout Routine and Diet Plan

If we were to make a list of actors who are absolutely amazing at playing their roles, then Idris Elba would definitely be on that list. This incredible actor has impressed us in movies such as ‘Legacy’, ‘Mandela: Long Walk To Freedom’, ‘The Unborn’, ‘Thor’, and many more.

Idris Elba’s performance in the British crime drama series ‘Luther’ was so outstanding that he even won the prestigious Golden Globe Award for it. It’s a testament to his incredible talent and dedication as an actor.

Apart from being an actor, Idris is also a musician, DJ, and producer.

Idris Elba has always been in fantastic shape, and many of his fans are curious about how he maintains such impressive fitness levels.

In this post, we’ll reveal the secrets behind his amazing physique by shedding light on Idris Elba’s workout routine and diet plan. It will provide answers to many of your questions. So, let’s dive in and explore!

Idris Elba's Workout Routine and Diet Plan
Denis Makarenko /

Idris Elba’s Workout Routine

Idris has always been incredibly passionate about taking care of his body through exercise. His workout routine incorporates a diverse range of training styles, ensuring that he maintains excellent overall health and fitness levels.

Being quite disciplined with following his workout routine, Idris makes it a point to never miss his workout sessions. Even on days when he doesn’t have time to hit the gym, he simply resorts to performing activities like swimming, running, or skipping.

Idris likes to implement different training techniques into his workout routine. Doing so assists in enhancing the effectiveness of it.

Usually, Idris Elba’s weekly workout routine consists of 5 training days. He performs a different training style each day. Let’s get a detailed overview of it:-

Idris Elba's Workout Routine

Monday- Calisthenics

  • Pull Ups- 50 reps in multiple sets
  • Push-ups- 100 reps in multiple sets
  • Parallel bar dips- 50 reps in multiple sets
  • Air squats- 100 reps
  • Lunges- 50 reps
  • Lying/hanging leg raises- 100 reps in multiple sets

Tuesday- Cardio

  • Morning run- 45+ minutes

Wednesday- Full Body Routine

  • Deadlifts (with light weights)- 3 sets of 10-12 reps
  • Wide-grip pull-ups- 3 sets of 10-12 reps
  • Dumbbell bench press- 3 sets of 10-12 reps
  • Parallel bar dips- 3 sets of 20 reps
  • Pike pushups- 3 sets of 20 reps
  • Arnold press- 3 sets of 10-12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Triceps overhead extensions- 3 sets of 12-15
  • Sit ups- 3 sets of 15 reps
  • Leg raises- 3 sets of 15 reps

Thursday- Cardio

  • Morning run- 45+ minutes

Friday- Kickboxing

  • 3 minutes of high and low kicks, light sparring, and combos- 5 sets
  • 3 minutes rounds on the speed bag- 5 sets
  • 3 minutes rounds of shadow boxing- 5 sets
  • Planks- 3 sets of 60 seconds each
  • Leg raises- 5 sets of 25 reps

Saturday and Sunday- Rest

During his rest days, Idris prioritizes giving his body much-needed relaxation to ensure proper recovery and rejuvenation.

Prioritizing Holistic Fitness

Idris Elba’s workout routine is focused on achieving holistic fitness. He follows a training regimen that aims to make him strong, agile, muscular, and incredibly fit.

In addition to weightlifting, Idris enjoys engaging in kickboxing and shadowboxing. These activities are fantastic for enhancing mind-muscle coordination and building core strength.

It’s no surprise that Idris follows such an intense exercise routine, considering his ultimate fitness goal is to be “fight-ready.”

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Idris Elba’s Diet Plan

Idris Elba's Diet Plan
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Idris was blessed with a lean physique right from his childhood. But it wasn’t enough for him. He wanted his body to exude a strong and muscular look. And for that reason, he chose to stick to a well-structured training program and diet plan.

Idris Elba follows a diet plan that includes moderate to high levels of protein, low to moderate levels of carbohydrates, and moderate levels of fats. This carefully balanced approach allows him to maintain his muscle mass while achieving a lean and sculpted appearance.

Idris stays concerned about his daily intake of macros. His macro intake comes from the following:-


  • Eggs
  • Animal proteins
  • Protein shake


  • Toast
  • Quinoa
  • Cereals


  • Olive oil

Idris also includes plenty of fresh fruits and veggies in his diet chart to fuel his body with essential vitamins and minerals.

Breakfast happens to be Idris’ most important meal of the day. He likes to keep it simple but extremely nutritious.

All in all, Idris Elba’s meal plan consists of 4 major meals in a day. Let’s have a look at the food items that he consumes in each of them:-

Meal 1- Breakfast

  • Eggs
  • Wheat oatmeal
  • Toast

Meal 2- Mid-Morning Snack

  • Fruits
  • Protein shake

Meal 3- Lunch

  • Chicken breast
  • Brown rice
  • Avocado

Meal 4- Dinner

  • Quinoa
  • Pork loin
  • Vegetables

Cheat Meals

Idris has a sweet tooth and owing to this reason, having a weekly cheat meal is something he can’t avoid. On his cheat day, he likes to munch on Snickers. The caramel and nougat present in it satisfy his taste buds pretty well.

Foods to Avoid

There are certain food items that have no place in Idris’ diet chart. Some of them include junk foods, processed foods, simple carbs, or food items that have chemical additives or artificial ingredients in them.

Idris Elba’s Supplements

As mentioned earlier, Idris focuses on consuming a diverse range of whole foods to nourish his body with essential nutrients. However, in addition to his food choices, he also incorporates a few supplements into his nutrition plan.

Now, let’s take a closer look at the supplements that are part of Idris Elba’s Supplement stack:

  • Whey protein
  • Multivitamin

Whey protein powder is a popular bodybuilding supplement that is known for its quick digestion and high protein content. It provides essential amino acids that aid in muscle recovery and growth, making it beneficial for fitness enthusiasts.

On the other hand, a multivitamin supplement is designed to provide the body with various micronutrients. Including a multivitamin in one’s nutrition plan helps ensure that all necessary vitamins and minerals are covered, making the overall diet complete and wholesome.

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Final Thoughts

Idris is in his late 40s but the moment you see his insane fitness levels, you start believing that this man has defied aging. He is still fighting fit and we are sure that he will continue doing so.

We expect that knowing about Idris Elba’s fitness routine would have motivated you as well to start training to earn your fittest physique. Remember to stay consistent with your training regime to achieve your fitness goals. Your commitment and dedication will make a real difference on your fitness journey.