Sofia Vergara’s Workout Routine and Diet Plan

Sofia Vergara is a well-known Colombian-American actress, model, and producer. And it wouldn’t be an exaggeration to say that she has defied aging in a real sense. She is 50 years old but her physique and fitness level are like that of a girl in her 20s.

Want to know the fitness secrets that make her look so young and fit? Well, that’s what you are here for.

So stay with us as we give you a descriptive overview of Sofia Vergara’s workout routine and diet plan where her fitness secrets lie. Let’s get started.

Sofia Vergara's Workout Routine and Diet Plan
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Sofia Vergara’s Workout Principles

Sofia has an endomorphic body type. She has been blessed with curves that give her body an oomph factor. But still, she has to stick to a decent training program so that her body doesn’t gain unnecessary fat which is quite common for people with an endomorphic body type.

Sofia Vergara‘s workout plan focuses on maintaining her curvaceous body along with improving its cardiovascular endurance. So in the next section let’s find out what exercising styles she relies on to do so.

Sofia Vergara’s Workout Routine

Sofia Vergara's Workout
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Sofia Vergara has always been so fit that spotting her out of shape is next to impossible. But at the same time, you might be surprised or rather shocked to know that she isn’t a fitness enthusiast. Rather she tries to avoid her workout sessions as much as she can.

But thanks to her trainer Gunner Peterson who keeps her on track by motivating her to workout intensely. And this in turn results in giving Sofia an hourglass figure that makes her body immensely sexy.

Sofia Vergara’s workout routine primarily consists of weight training and cardio. Their combination enhances the aesthetic beauty of her body along with making her strong and athletic.

Getting big and bulky has never been the goal of Sofia’s weight training regime. Hence, she chooses to lift light-moderate weights that give her body a lean and toned appearance. Her weight training regime has numerous compound exercises that target multiple muscle groups with their execution.

Sofia also likes to perform circuit workouts that increase the intensity of her training sessions along with making them more time efficient.

Now, let’s find out what all exercises find a place in Sofia Vergara’s workout routine:-

Sofia Vergara's Workout Routine

Monday, Wednesday, and Friday- Legs, back, biceps, and abs

Perform the following exercises in a circuit 2-3 times and hitting 10-12 reps on each of them:-

  • Wide-stance dumbbell squats
  • Skater lunges
  • Side lunges with a twist
  • Leg curls using a stability ball
  • Dumbbell rows
  • Cable lat pulldowns
  • Narrow-grip barbell curls
  • Dumbbell curls
  • Crunches
  • Reverse crunches
  • Turkish get-ups
  • Jump rope, high knees, or mountain climbers- 30 seconds

Cardio- High-intensity interval training for 10–15 minutes

Tuesday and Thursday- Chest, shoulders, arms, and abs

Perform the following exercises in a circuit 2-3 times and hitting 10-12 reps on each of them:-

  • Dumbbell bench press
  • Dumbbell flys
  • Lateral raises
  • Dumbbell curls
  • Lying tricep extensions
  • Cable pushdowns
  • Crunches
  • Reverse crunches
  • Turkish get-ups
  • Stability ball climbers
  • Hip bridges
  • Battle ropes- Arm wave, double arm wave, alternating and big boys
  • Planks- 15 seconds

Cardio- High-intensity interval training for 10-15 minutes

If you find Sofia’s exercise routine too intense, read what she has to say about it,

‘For me, it’s punishment. It’s not like, “Oh, let me relax and go to the gym.”…No. It’s my torture time. So of course I try to avoid it or make excuses every time.’


Sofia’s cardio routine is a bit different from the conventional one. While most cardio routines prioritize running, she absolutely hates it. And owing to this reason, running doesn’t find a place in Sofia’s cardio routine.

Instead, it includes exercises like walking on the treadmill or using a stationary bike for 10-15 minutes.

Sofia also likes to make her cardio sessions more intense by performing them in an HIIT style. Doing so gets her heart rate up and enables her to burn off excess fat from her frame in less time.

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Sofia Vergara’s Diet Plan

Sofia Vergara's Diet Plan
Joe Seer /

Moderation has always been the key for Sofia. Whether it’s about training or feeding her body. She does as much as is required to keep her body healthy, fit, and in great shape.

The food choices that Sofia makes are fully loaded with vital nutrients. Sofia Vergara’s diet plan consists of plenty of wholesome and natural foods such as veggies, fruits, salads, nuts, etc. It has medium amounts of proteins, carbs, and fats.

Sofia also makes it a point to drink plenty of water throughout the day to keep herself hydrated. She claims that it also serves as an important part of her beauty plan as drinking plenty of water gives radiance to her skin along with keeping it healthy.

Now, let’s get to know what all food items are included in Sofia Vergara’s meal plan for the day:-

Meal 1- Breakfast

  • Muesli bowl (comprising of nuts, blueberries, chia, oats, and yogurt)

Meal 2- Lunch

  • Fish
  • Salad (consisting of fresh fruits and veggies)

Meal 3- Snack

  • Tea
  • Pastry
  • Any seasonal fruit

Meal 4- Dinner

  • Sushi
  • Vegetables
  • Brown rice (optional)

Sweet tooth

Sofia has a sweet tooth. But to maintain her gorgeous figure she has to restrict herself from eating desserts every other day. Hence, 1-2 times a week she prefers enjoying them but makes sure to do so in moderation.

Cheat meals

When it comes to her cheat days, Sofia loves to enjoy pizzas, pasta, and steak. Cake happens to be her favorite dessert that she likes having on her cheat days.

Foods to avoid

Being pretty disciplined with her eating habits, there are certain food items that Sofia simply avoids having. Some of them include processed foods, genetically-modified foods, junk foods, or food items that have trans fats, salt, or simple carbs in them.

‘Awards Season’ diet

When it’s the ‘awards season’, Sofia takes some extra precautions in her eating habits. After all, to look immensely perfect while walking on the red carpet, you will have to rely on a brutally strict diet plan as well.

Hence, during award seasons, Sofia eliminates carbohydrate-rich food items such as bread, oatmeal, rice, and salty food items from her diet plan.

Sofia Vergara’s Supplements

Sofia relies on a perfect nutrition plan to maintain her perfectly developed body. And to serve that purpose, she includes a few supplements in it as well.

Sofia Vergara’s supplements stack includes the following:-

  • Collagen
  • Vitamin B12
  • Iron
  • Magnesium
  • Probiotics

The above-mentioned supplements help in making up for certain vital nutrients that at times are quite challenging to be derived just by eating whole food items. They contribute towards improving certain body functions, combating inflammation, boosting recovery, strengthening the immune system, and keeping the body healthy inside out.

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Wrapping Up

So that was all about Sofia Vergara’s workout routine and diet plan. And we are sure that the fitness levels of this beauty who is in her 50s would have inspired you as well. So what are you waiting for? Get started with your very own fitness regime to get the physique you always yearned to sport.

The info-mentioned in this post will surely help you significantly in getting that done. And once you are done with it, follow it with consistency and patience. The results derived afterward will surely be as per your expectations.