Burn Fat
 min read

Olivia Rodrigo: The Guts World Tour Fitness Plan

Discover how pop sensation, Olivia Rodrigo, maintains her fitness during a world tour. Our blog shares a week-long fitness program designed for on-the-road workouts, ensuring she stays healthy and energetic for each performance.

Get the workout straight and more to your inbox👇
110 lbs
  • In 2015, Olivia Rodrigo won the lead role in the musical Grace Stirs Up Success in the American Girl series of family movies.
  • She won the Grammy Awards for Best New Artist, Best Pop Solo Performance for "Driver's License," and Best Pop Vocal Album for Sour.
  • Her song "Drivers License" topped the charts upon its release.
  • Rodrigo is also known for her hits 'Drivers License', 'Good 4 U' and 'Vampire' and she writes her own songs.
  • She won a long list of AMAs, VMAs, People's Choice awards.
  • Three of her singles, "Deja Vu," "Drivers License" and "Good 4 U," entered the top three of the Billboard Hot 100, making her the first artist to achieve this feat.
  • In April 2022, Rodrigo won best new artist, best solo performance, and best album with her debut "Sour" at the Grammys.
  • In December 2022, Billboard announced Rodrigo was the No. 1 Top New Artist of the year based on sales, streams, and airplay of her work.

Staying Fit On The Move: The Olivia Rodrigo Guts World Tour

In the pulsating world of pop music, a star who has been lighting up the scene is Olivia Rodrigo. Her powerful voice and relatable lyrics have resonated with millions worldwide. But it's not just her musical prowess that fans admire; it's her ability to maintain a fit and healthy lifestyle while on tour. As she embarks on her "Sour" world tour, we take a closer look at how to stay in shape like Olivia Rodrigo.

When you're an international pop sensation, your schedule is jam-packed with performances, rehearsals, and promotional events. This doesn't leave much room for regular gym sessions or home-cooked meals. However, Olivia Rodrigo has managed to strike a balance between her bustling career and her well-being. She's committed to maintaining her fitness level, even when she's on the road. So how does she do it?

Firstly, Olivia follows a balanced diet and stays hydrated throughout the day. She prefers wholesome, nutritious meals and snacks that provide her with the energy she needs for her demanding schedule. Secondly, she incorporates regular exercise into her routine to keep her body strong and resilient. Whether it's a quick yoga session before a show or a full workout on a day off, Olivia ensures she gets her body moving. In the coming sections, we'll delve deeper into Olivia's fitness regimen and share tips on how you too can stay in shape while leading a busy lifestyle.

The Diet Keys To Stay Healthy On Tour

Maintaining a healthy lifestyle while on tour like Olivia Rodrigo involves strategic planning and conscious choices. One of the key aspects is ensuring a balanced diet. According to Scripps and The New York Times, it's crucial to have regular meals and try to get in three balanced meals a day. This sets the foundation for staying healthy and feeling energetic throughout the trip. For breakfast, options like oatmeal, hard-boiled eggs, and fruit are great choices, as suggested by EF Go. These foods provide essential nutrients without being overly sweet or heavy, setting the right tone for the day.

Snacks also play an important role in maintaining health during a tour. It's recommended to bring your own snacks to avoid unhealthy options from mini-bars or local stores. Fresh fruits, cut vegetables, cheese sticks, and pre-cooked meats are excellent choices for on-the-go snacking as per Learn How To Become. The Musicians Union also suggests that all meals and snacks should contain some protein to balance blood sugars and keep energy levels up.

Eating out can be a challenge while on tour, but there are ways to navigate this. Theatre Art Life suggests looking for food options that contain salad and lean meat, like grilled chicken wraps. Additionally, it's also beneficial to check if the fridge section at convenience stores or backstage areas has a yogurt or fruit salad. Lastly, it's advised not to skip meals and not let mealtimes catch you off guard to prevent overeating or making unhealthy food choices. Following these tips, Olivia Rodrigo manages her nutrition effectively while delivering stellar performances on her world tour.

Olivia Rodrigo's World Tour Energizer Smoothie Bowl


  • 1 frozen banana
  • 1/2 cup frozen mixed berries
  • 1 scoop of vanilla protein powder
  • 1/2 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • 1 tablespoon almond butter
  • Toppings: fresh berries, sliced bananas, granola, coconut flakes


  1. In a blender, combine the frozen banana, frozen berries, protein powder, almond milk, chia seeds, and almond butter.
  2. Blend until smooth and creamy. You're aiming for a thick smoothie consistency.
  3. Pour the mixture into a bowl.
  4. Top with fresh berries, sliced bananas, granola, and coconut flakes.
  5. Enjoy immediately.

This recipe is easy to make, portable, and can be adapted based on what's available locally at each tour location. It's a great way to kick-start the day or recharge after a performance. Plus, it's delicious, making healthy eating enjoyable!

Maintaining Fitness On The Road: Olivia Rodrigo

Olivia Rodrigo’s fitness routine while on her world tour is both effective and feasible, which is vital given her packed schedule. According to a report by Finty, Olivia starts her day with a healthy breakfast and hydration, setting the tone for the rest of the day. She then fits in an afternoon jog and a quick ab workout. This habit indicates that Olivia values consistent, moderate exercise that can be easily integrated into her daily routine on tour, rather than sporadic, intense workouts that may not be sustainable in the long run1.

In addition to running, Olivia also focuses on strength training, particularly for her abs. As per Elite Daily, her go-to fitness routine consists of abs and cardio2. This combination helps build core strength and endurance, which are crucial for her energetic performances. Cardiovascular exercises like running and aerobics support heart health and help maintain weight, while strength training contributes to muscle toning and overall fitness3.

Moreover, an important part of Olivia's fitness regime is the integration of her workout with her music. As seen in one of her YouTube videos, she has a full body workout routine choreographed to her song "Good 4 U"4. This approach makes her exercise routine enjoyable and relatable to her fans, encouraging them to stay active as well. In summary, Olivia Rodrigo's fitness habits while on her world tour involve a balanced mix of cardio and strength training, coupled with a positive attitude towards exercise.

The World Tour Fitnes Program: Olivia Rodrigo

Here's a week-long fitness program designed to keep Olivia Rodrigo fit and healthy during a world tour. This routine emphasizes on strength training, cardio, and flexibility exercises that can be done in a hotel room or backstage:


Day 1: Full Body Strength Training

  • Push-ups: 3 sets of 10 reps
  • Squats: 3 sets of 15 reps
  • Lunges: 3 sets of 12 reps (each leg)
  • Plank: 3 sets of 30 seconds

Day 2: Cardio

  • Jumping jacks: 3 sets of 30 seconds
  • High knees: 3 sets of 30 seconds
  • Burpees: 3 sets of 10 reps
  • Mountain climbers: 3 sets of 30 seconds

Day 3: Upper Body Strength Training

  • Dumbbell curls: 3 sets of 12 reps (each arm)
  • Tricep dips: 3 sets of 15 reps
  • Shoulder press: 3 sets of 12 reps
  • Lateral raises: 3 sets of 12 reps

Day 4: Cardio

  • Repeat Day 2's routine

Day 5: Lower Body Strength Training

  • Deadlifts: 3 sets of 15 reps
  • Step-ups: 3 sets of 15 reps (each leg)
  • Glute bridges: 3 sets of 20 reps
  • Calf raises: 3 sets of 20 reps

Day 6: Active Rest Day

  • Light yoga or stretching for 20-30 minutes
  • Walking or light jogging for 20-30 minutes

Day 7: Full Body Strength Training

  • Repeat Day 1's routine

Remember, it's important to warm up before starting the workout and cool down after finishing. Hydration and proper nutrition are also key for recovery and maintaining energy levels. This routine can be adjusted based on her fitness level and tour schedule. It's also recommended that she consult with a professional trainer or physiotherapist to ensure the exercises are done correctly and safely.

In conclusion, Olivia Rodrigo's tour fitness routine is a testament to her commitment not only to her music but also to her health. Balancing the demands of a world tour with regular cardio and strength training exercises is no easy task, yet she manages it with grace and determination. Her regime serves as an inspiration for all, reminding us that maintaining physical health is crucial, even amidst the busiest of schedules. As we follow Rodrigo's musical journey, we also witness her journey towards achieving and maintaining a healthy lifestyle. It's a powerful reminder that fitness and health are not just about looking good, but also about feeling good and delivering your best, whether that's on a world tour stage or in our everyday lives.

Get the

Olivia Rodrigo

Starter pack for FREE

Full workout in your inbox

5 Supplement recommendations

5 pieces of gear to level-up your training