Karen Gillan’s Workout Routine and Diet Plan

Chances are, many of us have enjoyed watching the popular movies ‘Jumanji’ (2017) and its sequel ‘Jumanji 2’ (2019). And let’s be honest, most of us might have secretly admired the awesome female character, ‘Ruby Roundhouse,’ in both films. Who wouldn’t, right?

Karen Gillan, the talented Scottish actress, is the one behind the character of ‘Ruby Roundhouse.’ You might also recognize her as Nebula from Marvel’s ‘Guardians of the Galaxy.’

Karen Gillan’s impressive physique speaks volumes about her athletic prowess beyond her acting talent. Her lean and toned body reflects her dedication to maintaining a fit and athletic lifestyle. She’s not just a beautiful face; she’s truly built like an athlete.

In this post, we’ll provide you with a detailed insight into Karen Gillan’s workout routine and diet plan. After all, that’s precisely what you’re here for, right?

Without delaying any further, let’s get started!

Karen Gillan’s Workout Routine

Karen Gillan's Workout Routine
Kathclick / Bigstockphoto.com

Karen is 5 feet 10 inches tall. Her bodyweight lies somewhere around 130 pounds.

She got serious about getting fit and active when she was 25 years old after becoming a part of the Marvel Cinematic Universe. The dedication she put into her fitness journey has undoubtedly paid off, as evident from her impressive current physique.

While prepping for her role in Jumanji, she paid great emphasis on developing her core. The reason was quite obvious as in the movie her midsection was visible almost all the time.

By relying on exercises like planks, side planks, cross-crunches, decline crunches, and leg raises, she was able to carve out her abdominals. She also dropped her body fat percentage to look leaner and more athletic.

At present, Karen hits the gym 5-6 days a week. Her workout routine combines both weight training and cardio.

Karen chooses to lift light-moderate weights in her exercise routine. This assists in toning up her muscles well.

Karen’s cardio routine consists of exercises like jumping rope, boxing, and HIIT classes. During periods when she isn’t preparing for a specific role, Karen Gillan enjoys incorporating barre and spin classes into her cardio routine. These activities help her stay active and maintain her fitness levels.

Let’s now take a closer look at Karen Gillan’s weekly workout routine, where we’ll delve into the various exercises and activities she includes to stay fit and active throughout the week.

Monday- Chest and Triceps


  • Jumping rope- 100 reps in 3 sets
  • 3 rounds of 1 minute punching on a punching bag

Strength Training Circuit

Karen performs the following exercises in a circuit:-

  • Bench press- 12 reps
  • Tricep cable pushdowns- 12 reps
  • Incline bench press- 12 reps
  • Cable tricep kickbacks- 12 reps
  • Cable crossovers- 12 reps
  • Lying triceps extensions- 12 reps
  • Plank- 60 seconds

Repeat the circuit three times

Tuesday- Cardio


  • Exercise bike- 10 minutes

Cardio Training

  • 5-mile run on the treadmill
  • Battle rope or jump rope intervals

Wednesday- Legs and Shoulders


  • Jumping jacks- 100 reps

Strength Training Circuit

Karen performs the following exercises in a circuit:-

  • Squats- 8-10 reps
  • Shoulder press- 12 reps
  • Leg press- 12 reps
  • Shoulder front raises- 12 reps
  • Weighted step-ups- 12 reps
  • Barbell clean and squat- 8-10 reps

Repeat the circuit three times

Thursday- Core and Cardio


  • Exercise bike- 10 minutes

Core Circuit

Karen performs the following exercises in a circuit:-

  • Decline crunches- 12 reps
  • Side crunches- 12 reps
  • Cross crunches- 12 reps
  • Reverse crunches- 12 reps
  • Leg raises- 12 reps
  • Scissor kicks- 12 reps
  • Toe touch- 12 reps
  • Plank- 60 seconds

Repeat the above circuit three times

Cardio Training

  • 5-mile run on the treadmill
  • Battle rope or jump rope intervals

Friday- Back and Biceps


  • Jumping jacks- 100 reps

Strength Training Circuit

Karen performs the following exercises in a circuit:-

  • Deadlift- 8-10 reps
  • Chin-ups- 12 reps
  • Seated cable rows- 12 reps
  • Hammer curls- 12 reps
  • Lat pulldowns- 12 reps
  • Cable curls- 12 reps

Repeat the above circuit three times

Saturday- MMA training

Karen recognizes the importance of Mixed Martial Arts (MMA) training to enhance her fighting and combat skills, which directly benefits her acting career, particularly during fight sequences.

Besides its impact on her performances, MMA training also plays a crucial role in boosting her core strength and stability, contributing to her overall fitness and physical prowess.

This combination of skill-building and fitness improvement makes her training sessions all the more valuable and rewarding.


Karen wisely sets aside Sundays for rest and recovery, allowing her body the much-needed time to recuperate from her intense training and busy schedule.

Embracing this essential day of rest helps her maintain a balanced approach to her fitness journey and ensures she starts the following week refreshed and rejuvenated.

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Specialized Training

When preparing to portray a badass action heroine on the screen, Karen takes her training to the next level by incorporating fight and stunt training into her workout routine. This intensive preparation spans several months before the actual shooting of the project begins.

Her dedication to mastering these skills is what makes her action moves appear so effortless and convincing on screen.

Bodyweight Exercises

Throughout her training program, Karen consistently incorporates bodyweight exercises such as push-ups, pull-ups, bodyweight squats, and crunches.

These exercises play a vital role in enhancing her core strength and stability, while also contributing to achieving a lean and toned physique.

Karen Gillan’s Diet Plan

Karen Gillan's Diet Plan
Starfrenzy / Bigstockphoto.com

Karen Gillan understands the significance of nourishing her body well to complement her intense training. She ensures to fuel her body with nutritious foods, recognizing that a balanced diet plays a vital role in achieving the desired fitness results.

When Karen was given the opportunity to portray her badass side on the screen, she had to make certain changes to her diet plan. She needed to gain weight and hence has to up her caloric intake.

But at the same time, Karen ensured that her calories are coming from healthy food items only. At present, Karen Gillan’s diet plan consists of food items like eggs, fish, oat milk, sweet potatoes, chicken breast, black rice, leafy greens, potatoes, hummus, salmon, and mushrooms.

Karen’s nutrition plan is carefully balanced, prioritizing high protein intake, moderate amounts of fats, and limited carbohydrates. This combination supports her fitness goals and helps in building and maintaining lean muscle while managing energy levels effectively.

By optimizing her macronutrient ratios, Karen ensures that her body receives the essential nutrients it needs to perform at its best.

To support her physique and fitness goals, Karen consumes 3 major meals a day. Here’s a glimpse of Karen Gillan’s daily meal plan.

Meal 1- Breakfast

  • Protein shake
  • Blackberries, blueberries, and raspberries

Meal 2- Lunch

  • Green salad
  • Chicken sandwich with bell pepper and avocado

Meal 3- Dinner

  • Baked sweet potato
  • Grilled steak
  • Veggies
  • Brown rice

In addition to her balanced meals, Karen includes coffee and plenty of water in her daily routine. Coffee provides her with an energy boost, keeping her feeling refreshed and alert.

On the other hand, staying well-hydrated with ample water intake ensures her body maintains optimal functioning and aids in overall well-being.

These simple yet effective habits further contribute to Karen’s active and healthy lifestyle.

What ‘NOT’ to eat?

To maintain her toned midsection and lean physique, Karen diligently avoids certain food items in her diet chart. Her plan completely excludes fast foods, junk foods, and empty-calorie foods that offer little nutritional value.

Additionally, she stays away from food items containing chemical ingredients or artificial additives. By prioritizing wholesome and nutrient-rich foods, Karen ensures that her diet aligns with her fitness goals, supporting her overall health and well-being.

Karen Gillan’s Supplements

It wouldn’t be an exaggeration to say that Karen indeed has a perfect body. And to maintain that, she also has to make her nutrition plan a perfect one; which means it must not lack any vital nutrients whatsoever.

The use of supplements serves that purpose quite well. We assume that Karen Gillan’s supplements stack must be having the following items to fuel her gains:-

  • Whey protein
  • Vitamin B12
  • Vitamin C
  • Multivitamin
  • Fat burner

A whey protein supplement is pretty ideal for those who are involved in a lot of physical activities. Its rich amino acid profile supports muscle recovery and growth.

Vitamin B12 supports strength training by assisting in red blood cell production, energy metabolism, and nerve function, all essential for optimal muscle performance and recovery.

Vitamin C supports strength training by promoting collagen synthesis, aiding in tissue repair, and enhancing immunity against exercise-induced stress.

A multivitamin supplement is like a storehouse of numerous micronutrients. Its consumption makes up for nutritional deficiencies.

Last but not least, consuming a fat burner supplement assists in burning off excess fat from the frame and that too at an elevated rate.

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Wrapping Up

So this was all about Karen Gillan’s workout routine and diet plan. If you too wanna build a badass physique just like Karen, this post will assist you in that matter.

You can structure your training program and nutrition plan based on the info given in this post. You can also consider making certain modifications to it based on your training experience.

Consistency, dedication, and hard work will help you make significant progress on your fitness journey and reach your goals.

Remember, every small effort and healthy choice you make adds up, bringing you closer to the physique you desire.