Burn Fat
 min read

Get Inspired by Tammy Hembrow's Health and Fitness Routine

Tammy Hembrow is an Australian YouTuber, fitness influencer and personal trainer




She follows a balanced diet that includes a combination of lean proteins, complex carbohydrates, and healthy fats. She also includes a moderate amount of fruits, vegetables, and whole grains, and avoids processed foods and added sugars as much as possible. She believes that a balanced diet is essential for maintaining energy levels and supporting her workout routine.

Tammy Hembrow Example Meal Plan



  •   Overnight oats with chia seeds, blueberries, and almond milk
  •   2 poached eggs on toast with spinach, tomatoes, and avocado

Overnight Blueberry Chia Oats

This overnight blueberry chia oats recipe is a delicious and healthy way to start your day. With the natural sweetness of blueberries and the nutrient-rich benefits of almond milk and chia seeds, this meal will give you the energy to keep going all day long. 


  • 1 cup rolled oats 
  • 2 tablespoons chia seeds 
  • ½ cup fresh or frozen blueberries 
  • 2 ¼ cups almond milk 
  • 2 tablespoons maple syrup (optional) 



  1. In a bowl or airtight container, combine all ingredients together until they are evenly distributed. 
  2. Place in the fridge overnight, or for at least 4 hours before serving to allow the oats to soften and absorb some of the liquid.  
  3. When ready to serve, top with more blueberries and any other desired toppings (e.g., coconut flakes, granola etc.) Enjoy!



  •   Quinoa salad with grilled chicken, feta cheese, cucumber, and tomatoes.
  •   Greek yogurt with almonds and honey.

Grilled Chicken Quinoa Salad 

This grilled chicken quinoa salad is a perfect meal for any time of day. Packed with protein from the grilled chicken and healthy fats from feta cheese, this salad is sure to keep you satisfied. 


2 cups cooked quinoa

2 grilled chicken breasts (cut into cubes) 

½ cucumber (diced) 

1 cup cherry tomatoes (halved) 

½ cup feta cheese (crumbled) 

¼ cup olive oil  

Juice of 1 lemon 

Himalayan pink salt and freshly ground black pepper to taste  



In a large bowl, combine the cooked quinoa with the diced cucumber, halved cherry tomatoes, crumbled feta cheese, and cubed grilled chicken. Mix until ingredients are evenly distributed.  

Prepare the dressing by whisking together the olive oil, lemon juice, salt and pepper in a separate bowl. Pour dressing over the quinoa salad and mix until everything is combined. 

Serve chilled or at room temperature and enjoy!



  •   Salmon and steamed vegetables such as broccoli, kale, and carrots.
  •   Sweet potato fries with a side of guacamole.

Salmon and Steamed Vegetable Bowl 

This salmon and steamed vegetable bowl is packed with flavor, nutrition, and all the good stuff. With the healthy fats from the salmon and the nutrient-rich benefits of the vegetables, this meal will leave you feeling full and satisfied. 


  • 2 salmon fillets 
  • 1 head of broccoli (cut into florets) 
  • 1 bunch of kale (roughly chopped) 
  • 2 large carrots (sliced)
  • 1 tablespoon olive oil 
  • Himalayan pink salt and freshly ground black pepper to taste  



  1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper. 
  2. Place salmon fillets on one side of the prepared baking sheet. Drizzle each fillet with olive oil and season with salt and pepper to taste. Bake for about 20 minutes or until cooked through. 
  3. Meanwhile, steam vegetables until just tender, about 5 minutes. Transfer to a bowl once done cooking.  
  4. Serve grilled salmon with steamed vegetables and enjoy!

If you want to see some of her meal prep routines, give her social media account a follow, which is usually a combination of healthy and delicious meals that are easy to make and can be incorporated into any lifestyle. Her diet is centered around whole, unprocessed foods, and she encourages her followers to listen to their bodies and make adjustments as needed. Not every person is the same so they need to find what works for them. But please do check with your doctor before making massive changes in your diet.

Workout Plan

Tammy Hembrow is extremely dedicated to her workout routine, she often shares her daily workout schedule on her social media account. Her workouts usually include weightlifting sessions for the upper and lower body, cardio and abs, and also yoga and stretching to improve her flexibility and balance. Her workout routine is challenging, but also adaptable and can be easily followed by her followers. It's better to start off easier. The last thing you want to do is go super hard and wake up incredibly sore and have to take a week off. Consistency is the name of the game and it is the only regimen that works.

One of the key benefits of Tammy Hembrow's fitness routine is that it helps her to maintain a lean and toned body. Weightlifting is particularly effective at building muscle, which in turn helps to boost metabolism and burn fat. The reason for this is that the more muscle you have the more calories it takes your body to keep it. Cardio workouts also help to burn calories and promote weight loss, as well as improve cardiovascular health. Additionally, her workout routine helps to improve overall physical fitness and energy levels.

Tammy Hembrow Workout Routine

If you need a little bit of extra energy and motivation for your workouts, try Optimum Nutrition's pre-workout.

Warm Up


  •   5 minutes of jogging or cycling to get your heart rate up
  •   5 minutes of dynamic stretching and mobility work

Strength Training


  •   3 sets of 12 - 15 reps of goblet squats with medium weight -
  •   3 sets of 8 - 10 reps of bicep curls with dumbbells -
  •   2 sets of 8 - 10 reps of Romanian deadlifts with barbell -
  •   3 sets of 12 - 15 reps of chest press on a flat bench with dumbbells -
  •   2 sets of 20 reps of high knees for cardio exercise


  • 3 sets of 10 on each side oblique twists with medicine ball
  • 2 sets of 10 crunches on the Swiss ball
  • 1 set plank pose hold for 40 seconds

Cool Down & Stretching

  • 5 minutes of gentle jogging or cycling to cool down the body -
  • 5 minutes static stretching exercises focusing on major muscle groups such as hamstrings, quads, glutes, back and shoulders.

Looking to recover and build muscle faster? Try out Optimum Nutrition's Whey Protein.

Tammy Hembrow also incorporates other forms of exercise into her routine, such as yoga and stretching to supplement her weightlifting and a cardio routine. The variety that she includes in her routines helps her stay motived and challenged consistently in her fitness routine. Tammy recommends finding activities that you enjoy and are excited to do.

In conclusion, Tammy Hembrow is a shining example of how a consistent weightlifting and cardio routine, balanced diet, and healthy lifestyle can lead to a fit and healthy body. Just remember to know where you are at in your fitness journey. It's okay to do a little less now and do more in the future. A consistent routine is the best routine you can follow! Her routine is an inspiration for those who wish to improve their physical fitness, build muscle and lose weight. Whether you're just starting out on your fitness journey or are looking to take your workout to the next level,

Get results fast with workout & nutrition plans from the pros


workout articles and videos written by the world leaders in health and fitness. Detailed explanations & walkthrough videos included

28-day clean eating meal plan free download

full transformation guides with workout tracking, meal planning and nutritional advice, and supplement information.

JYM protein supplements for great physique
10% off

all supplements, gear, and apparel, and free shipping on all U.S. orders.

7-day Free Trial of BodyFit
JYM shortcut to shred supplement stack
Tammy Hembrow

Supplement Stack

Why Optimum Nutrition?

Before a single machine is turned on in our manufacturing facilities, Optimum Nutrition procurement professionals carefully select the most premium raw materials.

ON is about three things:

Uncompromising Quality

experiment icon

Category Innovation

Customer Satisfaction

JYM Supplements awards Fit Blog
"The world's leading supplement brand"

Ready to look like 

Tammy Hembrow


Unlimited Access FREE

Get results fast with workout & nutrition plans from the pros

Transforming your body is hard. BodyFit helps make it easy with user-friendly workout tracking app, thousands of workouts, and discounts to the best supplements in the world.

EXCLUSIVE access to 2,500+ plans

Easy progress tracking BodyFit app

10% off ALL supplements & gear

Download our free 28 day clean eating meal plan ūüĎá
© 2022 GHM Tech. All right reserved.