Rosie Huntington-Whiteley’s Workout Routine and Diet Plan

Rosie Huntington-Whiteley is a British supermodel. She has modeled for numerous world-renowned brands and continues to do so, all thanks to her magnanimous persona.

Apart from being a successful supermodel, Rosie has also acted in several movies. She is quite successful in her career as a designer and businesswoman as well.

But despite all these, Rosie always gives due priority to keeping her body in tip-top condition year round. Wanna know how she does that? If you say ‘yes’, we are going to answer that question for you through this post.

Stay with us as we give you a detailed overview of Rosie Huntington-Whiteley’s workout routine and diet plan. Let’s proceed.

Rosie Huntington-Whiteley's Workout Routine and Diet Plan
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Rosie Huntington-Whiteley’s Workout Principles

Rosie used to play different sports as a kid. Sports and physical activities have always been a part of her life. And that’s how she has been able to maintain her fit and athletic body.

Rosie Huntington-Whiteley’s workout plan consists of different training styles. Some of them include resistance training, cardio, pilates, yoga, and dance. So let’s get to know about them in detail in the next section.

Rosie Huntington-Whiteley’s Workout Routine

Rosie’s well-structured workout routine has contributed significantly towards giving her a perfect physique. She always ensures to train and improve every aspect of her physique.

Now, let’s find out more about the training styles that form an essential part of Rosie-Huntington-Whiteley’s workout routine:-

Resistance training

To maintain the lean and toned appearance of her aesthetic body, Rosie relies on performing resistance training. Her resistance training comprises numerous exercises that are performed either by using free weights or body weight as resistance.

Getting big and bulky has never been the goal of Rosie’s workout plan. Hence, she chooses to lift light-moderate weights and performs repetitions in the range of 15-20 reps on most of the exercises.

To get her body a decent workout irrespective of whether she has access to a gym or not, Rosie performs the following exercises:-

  • Ab crunches with extended leg- 30 reps on each side
  • Triceps shredder- 20 reps on each side
  • Knee to-elbow kickback- 30 reps on each side
  • Arabesque kickback- 20 reps on each side


When it comes to the cardio part of Rosie’s workout routine, she usually goes with performing HIIT. HIIT works quite effectively in promoting fat loss and that too in a relatively shorter period of time.

On days when she doesn’t feel like performing HIIT, she simply does skipping for a few minutes. She says,

“Skipping is a really good way to get the heart rate up immediately, I’m always out of breath within two minutes”

Through her cardio sessions, Rosie also targets to improve her cardiovascular endurance which further boosts her overall athleticism.

Yoga, pilates, and dance

In recent years, many female models have taken up yoga and pilates to carve their perfectly-developed bodies. And Rosie is no different in this regard. She performs different yoga poses that fetch her body numerous benefits. They also assist in making her body immensely flexible and her mind relaxed.

Performing pilates on the other hand works wonders in developing one’s core strength and body balance. Rosie performs pilates to primarily target her core muscles. And you can guess its effectiveness by looking at Rosie’s tight and toned midsection.


Dancing happens to be one of Rosie’s favorite workout styles. It uplifts her mood along with providing her body with a fantastic workout session.

Rosie’s dance sessions are combined with aerobics which further ups the intensity level of them. And that’s something that makes them quite effective in terms of facilitating fat loss.

Not getting too fancy

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A post shared by Rosie HW (@rosiehw)

To maintain her elite fitness levels, Rosie has always prioritized sticking to a simple yet effective training program. She even advises her fans and followers to follow suit instead of getting too fancy and showy when it comes to working out.

Owing to this reason, Rosie has never been dependent upon a well-equipped fitness studio to maintain her physique. All she needs to workout is her own bodyweight and she is ready to go.

Staying active

Staying active has been the fitness mantra of Rosie Huntington-Whiteley over the years. So even when she is not going through her regular training sessions, she stays active by indulging in some form of physical activity.

Some of the most preferred physical activities that she enjoys are scuba diving, hiking, and paddle boarding.

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Rosie Huntington-Whiteley’s Diet Plan

Rosie Huntington-Whiteley's Diet Plan
DFree /

Apart from exercising regularly, Rosie also makes it a point to fuel her body nutritiously. To serve that purpose, she relies on a strict nutrition plan.

Unlike other models who often don’t like to reveal their diet secrets, Rosie has been quite open about her eating habits and the food choices she makes.

Rosie starts her day by drinking at least one liter of water right after waking up. Doing so eliminates toxins from her body along with hydrating her body well.

Throughout the day, Rosie consumes around 3 major meals. Now, let’s find out the food items that are present in Rosie Huntington-Whiteley’s meal plan for the day:-

Meal 1- Breakfast

  • Boiled or scrambled eggs with spinach
  • Green juice (made with kale, cucumber, celery, spinach, Apple, and a little bit of lemon juice)

Meal 2- Lunch

  • Salad
  • Chicken breast or salmon or turkey

Meal 3- Dinner

  • Lemon roasted chicken
  • Brown rice
  • Sautéed kale

Eating out

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A post shared by Rosie HW (@rosiehw)

Rosie has always been so disciplined with her eating habits. Even when it comes to eating out with friends and family, she doesn’t shy away from doing so. She usually makes healthier food choices for herself in restaurants as well.

Foods to avoid

To maintain her slim and aesthetic body, Rosie stays clear from eating certain food items. Those include sugar, gluten, dairy products, and alcohol.

She claims that eliminating them from her diet chart has worked in her favor in terms of maintaining the leanness of her body along with making her feel good.

Rosie Huntington-Whiteley’s Supplements

To maintain her perfectly developed physique, Rosie relies on a perfect nutrition plan. And to make it perfect, she incorporates a few supplements into it.

Rosie Huntington-Whiteley’s supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • Fish oil
  • Multivitamins

Consuming whey protein and BCAAs fuels Rosie’s body with essential amino acids that promote muscle recovery. Taking a fish oil supplement on the other hand assists in combating inflammation.

Rosie also prefers to have a multivitamin supplement to make up for her nutritional deficiencies and fetch her body numerous other micronutrients.

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Final Words

We are sure that by now you must have been motivated enough to try out Rosie Huntington-Whiteley’s workout routine and diet plan. Ain’t it? Well, you must surely give it a shot.

But before doing so, we will recommend you make certain modifications to it based on your training goals and fitness experience. That way you would be able to make your fitness regime more goal-oriented which will fetch you your desired gains.