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Izabel Goulart Workout Routine and Diet Plan

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Izabel Goulart is one of the most successful models in the world. From walking the runway for some of the biggest fashion houses to appearing in countless magazine spreads, Goulart has made a name for herself in the modeling world. The model started her journey in 2005 by modeling for VS. She has ever since done many campaigns for big brands like Armani, Nike, Express, and Plie. But what does it take to stay at the top of your game? Let’s take a look at Goulart’s workout and diet routine, HIIT training, and hydration habits. We’ll also explore some of the challenges she faces as a model. 

Izabel Goulart Body Statistics

  • Birth Year: 1984 (age 37 years; as of 2022)
  • Birth Date: 23 October
  • Height: 5'9
  • Weight: 53 kg
  • Breasts: 33 inches
  • Waist: 24 inches
  • Hips: 35 inches
  • Body Measurement: 33-24-35
  • Dress Size: 4 US


Izabel Goulart makes sure that she is active throughout the day. She does a lot of fitness and sports activities despite her busy schedule. She says, "I am a model professionally but I'm also an athlete, a friend, a daughter, a sister, and many other things. Training has helped me overcome stress and fears to be successful in other aspects of my life." Her routine includes Pilates, kickboxing, running, and body-weight training. The model also has a fitness hack for staying focused and getting results: "I tell my trainers... to train me like I will become a professional in that sport. If you have focus, motivation [and] dedication, you can accomplish your goals." She is very strict about her routine.

Goulart works out four times per week with her personal trainer, focusing on specific body parts during each session. She is also an avid runner and does yoga several times a week to stay grounded. As for her diet, she eats lots of protein and healthy fats while avoiding processed foods and refined sugars. She starts her day with oatmeal or eggs with avocado on toast, snacks on nuts throughout the day, and finishes off with grilled fish or chicken with quinoa or brown rice. 

HIIT Training & Hydration Habits 

Goulart is a big believer in High-Intensity Interval Training (HIIT). She loves to do circuit training that includes exercises like squats, lunges, push-ups, burpees, and jump rope intervals. To keep her energy up throughout her workouts she stays hydrated by drinking plenty of water before and after her workouts as well as throughout the day. 

Hula hooping 

If you think hula hoops are only for kids then you are probably wrong. It is a great exercise for toning your abs and keeping yourself fit in general. You don't even need a gym for this. Besides Izabel Goulart, there are many more celebrities who do the hula hooping. It uses at least 30 core muscles to provide strength to your abs and body. This would help you support flexibility and improve balance.


Skipping is one of the greatest exercises for overall fitness. It is the best way to reduce fat from the body and increase your heartbeat. It is a great cardio exercise. It helps to stay slim and keep you younger. It not only engages your core but also your upper and lower body. It is a great workout that can be done even while you are traveling. You just need a skipping rope for this.[caption id="attachment_9505" align="alignnone" width="436"]

Izabel Goulart skipping[/caption]

Hip thrust

Izabel Goulart is known for her solid glutes and she does a lot of hip thrusts. It helps to train your glute muscles and core while it also works on your glutes and legs side by side. This exercise is a great way to strengthen your overall lower body.

Stand up Paddle Boarding

The stand-up paddle is the greatest and most advanced way to build strong core muscles. In this exercise, you must stand upside down, and all your weight will be on your hand’s forearm. It also works on other body parts and strengthens the overall body.


TRX training is one of the most popular ones among celebrities. It allows you to use your body weight, gravity, and suspension trainer.


Kickboxing is picking up ground especially because it has a lot of advantages. It helps to tone and shape the overall body and build muscles.

Core Workouts

Izabel Goulart has washboard abs and she credits it to the core workout that she does every day without fail.


Pilates is one of the reasons for Izabel Goulart's long and lean body. She incorporates pilates stretches into her routine.

Plate Slide Workout

This kind of workout is great for the core but you can also include another movement in this to make it a bit more engaging.

Compound Movements

Compound movement means that an exercise is not focused or isolated. It works on multiple parts of the body. It helps you to move various muscles.

Body Weight Exercises

Boody weight exercise is a great way to stay in shape especially when you do not have any

Recreational Activities

Besides going to the gym, she takes a break! But even her breaks are super active! She would make sure to involve herself in activities that would make her sweat.


Izabel Goulart makes sure to run. She is also an ambassador with the Nike app. Thus she posts quite a lot about running challenges on her Instagram too.


People who follow Izabel Goulart on Instagram nows that she is crazy about yoga. She would make sure to do yoga every single day. It helps her stay agile. She also meditates quite often.[caption id="attachment_9504" align="alignnone" width="416"]

Izabel Goulart doing yoga[/caption]That was all about the workout routine that Izabel Goulart follows. She keeps herself fit by following some tips that we will discuss below.

Izabel Goulart Workout Tips and Tricks

While Izabel Goulart is fairly active, she does not need a lot of tips and tricks to keep herself stuck to her routine. But here are quite a few that we have observed: Feeling Happy

For Izabel Goulart, fitness is not something that she does because of her profession. , She loves to be fit because it makes her feel good about herself. "I don't wake up every day thinking I have to look good, but I wake up every day thinking I want to feel happy," she says. "I want to walk in a room and be able to make people smile and laugh. It's all about confidence."

She is consistent, Izabel Goulart does not let her traveling and busy schedule stops her from workouts. She does not make any excuses and remains quite active. Whenever she travels, she carries a jump rope, an inflatable medicine ball, and a resistance band. She also does some bodyweight workouts. Because she is so consistent, she says that she does not have to overwork herself right before a show. She does not modify her routines because she keeps herself fit throughout.

Bounded to the beach She says that she has the most fun and remains active while on the beach. "I always had the most fun going to the beach on the weekends with my friends. In a way, we treated our beach style the way New Yorkers treat their street style, so I was always conscious of how I looked. I have the best memories from my childhood, and spending time in a natural environment made me more aware of how important it is to have a healthy lifestyle," she says.Got Game She has been quite sportive since she was a child and has played ever since. In her words, "Sports have always been a big part of my life. At school, I played a lot of different sports and I was competing with other schools. I did everything: running, volleyball, basketball, soccer, Olympic-style gymnastics, and more! My history with sports gave me good concentration, focus, strength, and motivation to stay healthy."She likes to be outside. She has many outdoor activities that she likes to do. Here's what she says about it: "My favorite outdoor activities are running, yoga, and functional training. My favorite indoor workouts are Pilates, kickboxing, functional training, and a lot of different exercises at the gym with and without weights—including TRX."She keeps active even at her shows She says that she likes to keep fit with her fellow model friends. In her words, "[My fellow Angels] are awesome. There are lots of squats and lunges between us backstage at the Victoria's Secret Fashion Show. So much fun!"She does a lot of abs workout She believes in doing abs workouts every single day without fail. That is the secret behind her washboard abs. She says, "I have a series of exercises in which I do a lot of core. I enjoy an ab workout. I practice every day and do many different types. Now I have it all together, and I guarantee that between two and three months of practice, anyone can do it."She is active even on the RoadShe says that she does not like to miss even a single workout and would often do her small workouts inside the hotel rooms. "Often, I'll do a quick workout in my hotel room consisting of exercises for the legs, glutes, abs, and arms with my body weight. Also, I always have a jump rope, a medicine ball I can inflate, and a band in my suitcase. It's a great kit to have for travel. If you don't have a gym at your destination, no problem!"She can work out even in the air!She once quoted a very hilarious experience. She says, "Whenever I can do something that will make me have a good time and feel good, I am down for it. I was flying with my brother and he challenged me to work out on the airplane. He thought it was funny—and I did it! Maybe next time I'll try working out on a train or a car? We'll see!"For her, Teamwork is funShe loves to do her workouts in groups rather than alone. It is much more fun! In her words, "It's so much fun to work out with my friends, brothers, or in a class. It's so inspiring and it gets you going. Life is about sharing! That's why I created my Instagram account and the hashtag #BodyByIza. I wanted a place I could share my workout routine, and, most important of all, I want to see and learn how others work out, too. I feel gratified knowing I can motivate and inspire others and receive the same in return."What were all the tips that she has to give? Besides this, she also follows a very healthy diet plan about which we will talk in the next section.

Diet Plan

She works out quite intensely but that is not it. She also focuses a lot on what she is eating. She does not like to gorge on fast food and instead prefers home-cooked meals. In fact, in various interviews, she has admitted the same. "I travel a lot, but when I'm home, I cook every day," says Goulart. "In the mornings, I'll make juices with fruits, vegetables, and protein.

Izabel Goulart buying fresh fruits[/caption]Izabel also tells that she loves bread but she tries to be gluten-free. She bakes her bread too with healthier choices. Her meal plan, in general, is also quite simple. She says, "I try to keep the foods I put in my body as basic as possible: protein, carbs, and vegetables. When I go out, I just try to make the healthiest choices on the menu."While her diet changes throughout the week, here is her sample diet plan that she takes throughout the week:Sample Diet Plan 1:

  • Breakfast: 2% fat Greek yogurt with muesli, honey, and blueberries
  • Lunch: Kale salad topped with shrimp, lentils, avocado, raspberries, chickpeas, and olive oil
  • Dinner: A not-terribly-unhealthy Chipotle bowl

Sample Diet plan 2:

  • Breakfast: A Izabel Goulart-inspired green juice with scrambled egg whites and avocado toast on Ezekiel bread
  • Lunch: Homemade stir fry with red quinoa and mixed vegetables
  • Dinner: Salmon with wild rice, avocado, and roasted sweet potatoes

Sample Diet Plan 3:

  • Breakfast: A protein shake made with a banana, hemp milk, and chocolate whey protein
  • Lunch: A kale salad and a spicy citrus beverage from Juice Press
  • Dinner: Salmon

Sample Diet Plan 4:

  • Breakfast: Overnight oats with chia seeds, cinnamon, a chopped dark chocolate square, and berries
  • Lunch: A farro salad with spinach, pistachios, sweet potatoes, lentils, avocado, and olive oil
  • Dinner: Homemade tilapia fish tacos with mango salsa and two corn tortillas

Sample Diet Plan 5:

  • Breakfast: An egg-white scramble with avocado, red pepper, and mushroom
  • Lunch: Brown-rice pasta with turkey sausage, broccoli, and marinara sauce
  • Dinner: Stuffed peppers

Sample Diet Plan 6:

  • Breakfast: An egg-white scramble with avocado, red pepper, and mushroom
  • Lunch: Brown-rice pasta with turkey sausage, broccoli, and marinara sauce
  • Dinner: Stuffed peppers (inspired by Romee Strijd!)

That was all about the diet plan that she follows. Besides this, she also follows some diet tips which we will read about in the next section.

Izabel Goulart Diet Tips

Izabel Goulart is surely very conscious of her health being a professional model and in general, too. When she is shooting or planning to run on the runway, she would follow an intense fitness regimen. This includes a healthy diet and loads of workouts. Her diet and workout might be a bit unrealistic for normal people (because she is a VS model!), but one can also incorporate some tips from the best! Izabel Goulart has been one of the healthiest models. She shares a lot of her tips on Instagram too.She loves Fresh Juices

Izabel Goulart makes sure she is hydrated throughout the day. For this, she does not only drink water but also green juice. She has about 15 recipes and she repeats them after 15 days. Her green juice recipes include veggies, fruits, leafy green, sometimes grains, and protein. She likes to drink it in the morning. She also drinks some protein shakes after her workout to replenish the lost protein.

"I do not believe in crazy diets [that help you] lose many kilos in just a few days. This is not good for your body. The first thing I do in the morning is prepare fresh juice. I have 15 different recipes, which I drink for 15 days consecutively. Then I repeat the recipes from the beginning for the next 15 days of the month. My juices include fruit, vegetables, leafy greens, and even grains. After a workout, I have a protein drink and always keep a protein bar in my bag."

She does not dietIzabel Goulart is not into dieting. She believes in eating healthy most of the diet but restricting herself is ut of her plan. She usually eats healthy and that is why she does not have to restrict herself to lose weight. She does not want to have any kind of side effects that comes with restrictive dieting. She wants something for the long term and not a short-term solution.

Izabel Goulart loves cooking at homeIzabel Goulart makes sure to eat most of her meals at home. When she is not traveling, she rarely eats out. She lies to make a variety of meals for her yet she keeps it simple. She focuses on eating a healthy and balanced diet that would give her the necessary energy that he would get. She is gluten-free but she loves bread and would indulge in it sometimes. She likes to bake it herself. Even when she is eating outside, she would stick to the healthiest menu. She would keep a balance of all the things. That was all about the diet plan and tips that Izabel follows in her routine. She is not huge on supplements but she takes them now and then, especially after a workout. Check out her supplements in the next section!

Izabel Goulart Nutrition and Supplements

Izabel Goulart does not take a lot of supplements. She likes to have coffee or protein shake at max. She believes in completing her nutritional requirements through a well-balanced meal that helps her stay in good shape and gives all the energy that is required.

Problems Faced as Model 

Being a top model comes with its own set of challenges which include juggling multiple commitments at once as well as dealing with long working hours that can be physically demanding. Goulart deals with these challenges by getting enough rest when possible and surrounding herself with positive people who encourage her to stay focused on achieving her goals.  


Izabel Goulart is an inspiration for all those looking to get into shape and make it in the modeling industry. Her dedication to fitness has helped propel her career forward while still allowing her time to enjoy life’s little pleasures such as running marathons or tasting new recipes from around the world! By following a strict workout routine combined with HIIT training, sticking to a healthy diet plan, staying hydrated regularly and surrounding herself with positive people – Goulart has been able to achieve success both inside and outside the modeling world! For any aspiring models out there looking for tips on how they can reach their goals – Izabel Goulart is certainly an excellent role model worth emulating!

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