Scarlett Johansson’s Workout Routine and Diet Plan

Scarlett Johansson is one of the most prominent names in Hollywood. She has appeared in movies like ‘Lucy’, ‘Under the Skin’, ‘Match Point’ and many more.

But she garnered worldwide fame after portraying Black Widow in the Avengers series. She suited the role perfectly owing to her phenomenal acting prowess and her body that exudes both aesthetics and athleticism.

And it wouldn’t be an exaggeration to say that even today Scarlett is surely one of the fittest Hollywood celebrities. So let’s find out how she keeps herself so fit and healthy all the time.

Scarlett Johansson's Workout Routine and Diet Plan
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Scarlett Johansson’s Workout Principles

Body recomposition happens to be the prime objective of Scarlett Johansson’s workout plan. She follows a training protocol that allows her to gain muscle mass on one hand and burn off excess fat from her frame on the other hand.

Scarlett’s training program depends on the kind of role she is playing. Nevertheless, it promotes muscle building and fat loss along with enhancing the levels of her overall athleticism.

Scarlett workouts for 6-7 days a week. So let’s get to know more about her exercise routine in the next section.

Scarlett Johansson’s Workout Routine

Scarlett Johansson's Workout Routine
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When it comes to keeping her body in great shape, it’s more like an everyday job for Scarlett. After all, when you portray a famous superhero on the big screen, you will have to keep your body in great condition 24×7.

Scarlett Johansson’s workout routine is targeted towards maintaining the aesthetics of her sexy body along with boosting her overall strength levels and cardiovascular endurance. Circuit training has always been an important part of Scarlett Johansson’s workout routine.

Scarlett’s exercise routine incorporates the use of free weights, medicine balls, Bosu balls, and resistance bands. She even performs exercises that use her own bodyweight as resistance.

Now let’s have a look at Scarlett Johansson’s workout routine for the week:-

Monday- Full Body

Circuit 1

  • Treadmill- 15 minutes

Performing each of the following exercises for 3-4 sets

  • Reverse lunges- 10 reps
  • Speed lunges- 20 reps
  • Jump squats- 10 reps
  • Jump split squats- 10 reps
  • Medicine ball slams-10 reps
  • Lat pulldowns with resistance bands- 10 reps
  • Hip abductions using band- 20 reps

Tuesday- Full body

Circuit 2

  • Treadmill- 15 minutes

Performing each of the following exercises for 3-4 sets of 10-15 reps:-

  • Shoulder press
  • Bicep curls
  • Squats
  • Front kicks
  • Swiss ball alternating dumbbell chest press supersetted with tricep extensions
  • Resistance band rows
  • Weighted walking lunge with glute squeeze
  • Stiff-arm pushdowns or butterfly rows

Wednesday- Core and Legs

  • Treadmill- 15 minutes
  • Butterfly steps- 3-4 sets of 8-10 reps
  • Diagonal walks using mini-bands- 3-4 sets of 8-10 reps
  • Heel elevated squats- 3-4 sets of 15 reps
  • Cross-back lunge with medicine ball pulses- 3-4 sets of 5 reps
  • Standing leg rotations- 3-4 sets of 10 reps
  • Side-to-side speed skaters- 3-4 sets of 10 reps
  • Reverse lunges with dumbbell press- 3-4 sets of 10 reps
  • T-pushups- 3-4 sets of 10 reps

Thursday- Full Body

Circuit 3

  • Treadmill- 15 minutes

Performing each of the following exercises for 3 sets of 10-15 reps:-

  • Dumbbell squat and press
  • Bicep curls to overhead press
  • Pushups to side planks
  • Pullups
  • Dumbbell extensions

Performing each of the following exercises for 2 sets of 25-30 reps:-

  • Crunches
  • Plank with knee thrusts
  • Bicycle crunches
  • Reverse crunches
  • Core stabilizing hip twists

Friday- Plyometric circuit

  • Treadmill- 15 minutes

Performing each of the following exercises for 3-4 sets of 25-30 reps:-

  • Reverse lunges
  • Speed lunges
  • Jump squats
  • Jump split squats
  • Kettlebell swings

Saturday- Muscle-building circuit

  • Treadmill- 15 minutes

Performing each of the following exercises for 3-4 sets of 25-30 reps:-

  • Front raises
  • Lateral raises
  • Bicep curls
  • Bent over rows
  • Tricep kickbacks
  • V-ups

Sunday- Full Body

Circuit 4

  • Treadmill- 15 minutes
  • Shadowboxing- 10 minutes

Performing each of the following exercises for 3-4 sets of 25-30 reps:-

  • Speed lunges
  • T-pushups
  • Jump squats
  • T-extensions
  • Planks- 30-60 seconds

Other physical activities

Scarlett Johansson has undoubtedly performed almost all the training styles. When she was prepping for the last two Avengers films, her workout routine incorporated Olympic weightlifting, yoga, boxing, plyometrics, gymnastics, sprints, and many more.

The combination of all those training styles gave her the kind of body that not only looked but also performed like a superhero.

Expert supervision

Scarlett has always given due importance to training under an expert coach. Doing so not only enables her to have a clear idea about what kind of training program she must follow and also assists her in performing the exercises with correct form and technique. This in turn saves her from many training-related injuries.

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Scarlett Johansson’s Diet Plan

Scarlett Johansson's Diet Plan
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Scarlett Johansson’s diet plan plays a significant role in maintaining her sexy physique. She has always been quite careful about how she must feed her body.

Her nutrition plan targets to fetch her body plenty of essential nutrients. She doesn’t believe in starving oneself to stay in shape. Rather, she eats healthy and trains hard for that purpose. And we must say that doing so serves her very best interests.

The proportion of carbs and fats has always been variable in Scarlett Johansson’s diet plan. However, the proportion of protein in it remains pretty constant. Scarlett also ensures to drink plenty of water throughout the day to keep her body adequately hydrated.

Scarlett Johansson’s meal plan consists of 4-5 meals in a day. Let’s have a look at the food items that she consumes in each of her meals:-

Meal 1- Breakfast

  • Oatmeal
  • 2 egg omelets
  • Fresh berries

Meal 2- Lunch

  • Turkey salad
  • Quinoa
  • Spring onion
  • Olive oil
  • Lemon juice

Meal 3- Snacks

  • Almonds
  • Nuts
  • Peanut butter
  • Banana
  • Apple

Meal 4- Dinner

  • Steamed fish with red onions
  • Broccoli
  • Cabbage

Carb cycling and intermittent fasting

Scarlett relied on carb cycling to be in her superhero shape while filming Avengers. When she was supposed to perform intense strength training sessions, she used to up her overall carb intake. And when she needed to look lean and mean, especially while shooting, she would cut it drastically.

This allowed her body to burn off more fat which gave her body a lean and toned appearance.

Scarlett also used to perform intermittent fasting, usually prior to her cardio sessions. She would not eat anything after 9 pm and before 9 am. This 12-hour-long fasting period allowed her body to burn more fat.

By combining carb cycling and intermittent fasting, Scarlett was also able to keep her bodyweight in check.

Favorite food item

Scarlett’s favorite food item is cheese. She just loves having cheese and even claims it to be her vice. But still, she ensures to train intensely and diet strictly so that eating plenty of cheese doesn’t hamper her body shape.

Foods to avoid

There are certain food items that find no place in Scarlett’s diet chart. Some of them include food items that have refined sugar, chemical additives, and artificial ingredients in them. Scarlett also stays clear from consuming white carbs and red meat.

Scarlett Johansson’s Supplements

To maintain her superhero physique, Scarlett has to ensure that her nutrition plan is as perfect as it can be. And to serve that purpose, she includes a few supplements in it as well.

Scarlett Johansson’s supplements stack includes the following:-

  • Pre-workout
  • Plant protein
  • Multivitamins
  • Omega-3s

Scarlett takes a pre-workout supplement right before her training sessions which keeps her energy levels high. Having a plant protein supplement on the other hand facilitates better muscle recovery and growth.

She also consumes multivitamins to fetch her body micronutrients. Last but not least, she takes an omega-3s supplement to enable her body to combat inflammation along with improving brain and heart health.

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Wrapping Up

We are sure that this post would have motivated you to earn your superhero physique. And if that’s the case, you must surely utilize the info mentioned in this post to design your fitness regime.

To get the most out of it, we would recommend you take the assistance of an experienced coach just like Scarlett as doing so will also keep you motivated and consistent in your fitness journey.

So get started with your fitness regime and be as strong and fit as a superhero. Good luck!!!