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Rosie Huntington Whiteley Workout Routine and Diet Plan

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Born on 18 April 1987, Rosie Huntington-Whiteley is a British supermodel and has acted in several movies now. She was born in London, England. Victoria's Secret, a lingerie retailer, has made her recognized for her work as an Angel. She's also the brand ambassador for Burberry's 2011 brand fragrance, "Burberry Body,". She also worked with Marks & Spencer and most latterly partnered with fashion brand Paige for artistic collaboration that directed towards denim. After migrating into acting, she has played supporting roles in the Transformers films. The most recent role of her is Carly Spencer in 2011's Transformers: Dark of the Moon. She also performed as The Splendid Angharad in 2015's Mad Max: Fury Road.

Rosie Huntington Whiteley

Our article will cover how Rosie Huntington Whiteley can keep a healthy lifestyle by following a variety of exercise routines. Our team has compiled all the information about her diet, her nutritional supplements, and even her workout routine. Additionally, she offers her fans some helpful tips and tricks, which are included in the article. Take a look!

Rosie Huntington Whiteley Statistics

  • Birth Year: 1987
  • Birth Date: 18 April
  • Height: 5′ 9″/ 1.75 m
  • Weight: 121 pounds/ 55 kg
  • Breast Size: 34 inches (86 centimeters)
  • Waist Size: 25 inches (64 centimeters)
  • Hips Size: 35 inches (89 centimeters)
  • Body Measurements: 34-25-35 in (86-64-89 centimeters)
  • Feet Size or Shoe Size: 8.5 (United States)
  • Dress Size: 2 (United States), 32 (EU), 6 (UK)
Rosie Huntington Whiteley

Rosie Huntington Whiteley Awards and Achievements

YearAwardCategoryNominated workResult2009Elle Style AwardsModel of the YearHerselfWon2011Glamour AwardsEditor's Special AwardHerselfWonGuys ChoiceOur New GirlfriendHerselfWonCinemaCon AwardsFemale Star of TomorrowHerselfWonTeen Choice AwardsChoice Movie Actress: SummerTransformers: Dark of the MoonNominated2012Golden Raspberry AwardsWorst Supporting ActressNominatedWorst Screen Couple (shared with Shia LaBeouf)NominatedElle Style AwardsTop Style IconHerselfWon2014Harper's Bazaar Women of the YearModel of the YearHerselfWon2015Elle Style AwardsModel of the YearHerselfWon2016Harper's Bazaar Women of the YearBusinesswoman of the YearHerselfWonGold Derby AwardsBest Ensemble Cast (shared with the cast)Mad Max: Fury RoadNominated

Rosie Huntington Whiteley

Rosie Huntington Whiteley Workout Routine

For Rosie Huntington Whiteley, she would be in the gym right in the morning. She has had quite an active schedule right from her infancy. In her words, "Whenever my day allows it, I’ll be at the gym by 9 am. I’m always active – my mum was an aerobics instructor when I was young and she was always encouraging my siblings and me to be sporty."So even though her career demands a certain level of fitness, she likes to keep fit nonetheless. In her words, "So despite the fact, I have to keep fit for my career, I’m one of those people who genuinely love exercise – what I do just depends on my mood or schedule." For her, the kind of exercise does not matter, what matters is that she is doing something or the other. She explains, "If I’m jet-lagged or just fancy doing something gentler, I’ll do a yoga or Pilates session with instructor Andie Hecker at Ballet Bodies in LA. She’s a former ballerina so she knows how I want my body to look – long, lean, and toned."She really loves to dance to the beats and she would often head up to a peppy place to keeps the groove on. She says, "When I want something upbeat, I’ll head to Tracy Anderson’s studio and Simone De La Rue at Body By Simone. I love their mix of aerobics and dance – their classes are really intense and challenging." In London, she likes to work with her brother and they would have a great time together. She tells, "When I’m in London, I work out with my brother Toby at Workshop Gymnasium, or he'll come to my hotel and squeeze in circuits sessions between my work schedules."

Rosie Huntington Whiteley

Diet alone is not sufficient to achieve Rosie's goals and she understands the importance of exercise as well. She enjoys exercise because, unlike many others, she doesn't go to the gym for the sake of maintaining their bodies. Since she was a child, Rosie has always been active. This extends into many aspects of her career, too. In her opinion, changing things up depending on her mood and energy level is a good thing. On days when she is feeling especially energetic, she heads to the Body by Simone gym. Dance-based cardio sessions keep her heart pumping quickly and allow her to stay lean. Resistance training is a combination of Pilates and Yoga. When you want to get lean and toned and add strength without getting bulky, these exercises are a great choice.Rosie swears by Yoga, Pilates, and Body by Simone dance classes as a way of keeping in shape." I have to really work on my stomach," she told BAZAAR UK. "I've found Pilates great because it's slow and controlled and you really have to think about the muscles you're working."

Rosie Huntington Whiteley

As for a quick workout when she's on the go? "Skipping is a really good way to get the heart rate up immediately, I'm always out of breath within two minutes," she says. "Everything's on YouTube now, too! You can go on there and type in 'exercise for 10 minutes and see what comes up."She said: "I'm always active - my mum was an aerobics instructor when I was young and she was always encouraging my siblings and me to be sporty.She says that the reason she is so consistent and stuck to her diet and her workout routine is that she sees the difference and it makes her super happy to see how far she has come along when it comes to her health. In her words, “I see the difference it’s made to my body. I love that I can isolate specific areas easily and I can go straight to what I want to tone or lengthen,” she said. “It keeps everything taut, lean, long, and beautiful. But there are times when I want to sweat, so I might go to a Tracy Anderson dance class or do some boxing when I’m stressed. Yoga rejuvenates me, too.”

Rosie Huntington Whiteley


Almost anywhere can be the right place to perform Rosie's favorite bodyweight exercise routine. The camera comes in handy when she's traveling for a photoshoot or a fashion show. Other than a yoga mat, this workout requires no equipment at all. Here are some of the things she does:

  • Extend your leg and perform ab crunches for 30 repetitions on each side
  • On each side, perform 20 repetitions of the tricep shredder
  • The knee to elbow kickback exercise should be done 30 times per side
  • Performing 20 repetitions of the arabesque kickback

You get a great workout without going to the gym with these exercises that target different muscle groups. Despite this, you should still find other exercises you can do to raise your heart rate. The process of building muscle and toning the body is only one part of it. It is still imperative to do cardio if you want to burn fat and achieve optimal results. A HIIT routine is a great place to start. During short bursts of exercise, your heart rate is raised, calories are burned more quickly than standard cardio, and you get a whole-body workout.

Rosie Huntington Whiteley


There's no need for a fancy routine to get a little exercise. There is no need to take expensive classes either. Start by checking out a short routine on YouTube that you like. These procedures will improve your fitness relatively quickly if you schedule them into your day.

"If I’m feeling stressed, I try to carve out some time with a good book. I prefer non-fiction and the last book I read was The Essential Zohar: The Source of Kabbalistic Wisdom by Rav PS Berg. I’m pretty interested in the spiritual side of things and I’ve tried to incorporate various aspects like meditation into my everyday life."

She also says that yoga really helps her destress which is a great place to start if you want to have a kickstart to your day. In her words, "Practicing simple mindfulness techniques are great for helping you rise above a stressful situation though I haven’t got the discipline to sit down and meditate every single day. Besides that, just being near the ocean relaxes me."Besides yoga, she also enjoys being underwater that gives her an amazing thrill. She also just got her training complete and she is super thrilled. She expresses by saying, "I’ve just passed my Padi open-water scuba diving exam, which I’m thrilled about – that feeling of being underwater in an entirely different world is pretty indescribable."She does not have a fixed workout schedule but she works out whenever it is necessary for her and whenever she can. She explains by saying, “Exercise is where everything starts for me. Training every day is not a possibility, because of work and traveling. But my days off are pretty much spent outdoors. I’m learning how to surf at the moment ... Just trying something active, like hiking with girlfriends or going to the gym. I’m obsessed with yoga. I’ve met an Australian girl, Claire Greaves, in LA, who comes from Melbourne and she’s been my yoga teacher for the last two years. I introduce her to people like: ‘This is Claire, she changed my life.’”

Rosie Huntington Whiteley

She also loves a particular kind of yoga which she finds great for stretching and when she is stressed out. She feels it really helps her to relax and is truly one of the best exercises that she can get at the end of the day. In her words,

“It’s Vinyasa Flow. And it’s great because she changed my perspective of it. I always thought, ‘Yoga: it’s a bit too hippy-dippy, and um’ing and ah’ing, and chanting.’ That can be kind of off-putting to a lot of people. I took her class and she’s going great. It’s really great before a shoot, just to stretch out and get all your ligaments stretched. A lot of times with posing as a model, you’re in heels all day, you’re in uncomfortable positions, you’re hanging upside down and you’re arching your back all day, and they look aesthetically beautiful, but they’re incredibly uncomfortable. So I find massages a really important part of my routine as well. And I see a chiropractor.”

When she is on the go and needs some quick heartbeat turning up, she would quickly add in some skipping exercises that would help her burn some calories. She explains, “Skipping is a really good way to get the heart rate up immediately, I’m always out of breath within two minutes.” Besides this, she would also quickly grab a smoothie that is full of various nutrients and vitamins. She explains, “I try and do a lot of supplements in my smoothies. If I don’t have time for breakfast, which is quite often, I’ll make a smoothie.”

Rosie Huntington Whiteley

She finds it really amazing to just stretch out and get all the body parts stretched and relaxed before a shoot. It also helps her lessen their anxiety. In her words, “It’s really great before a shoot just to stretch out and get all your ligaments stretched. A lot of times…as a model, you’re in heels all day, you’re in really uncomfortable positions…so I find massages a really important part of my routine as well.” Another thing that she gives a lot of importance to besides stretching and yoga is drinking water. She is someone who would also focus on filling herself with after and carrying a bottle all around with her. In her words, “I drink a lot of water too. I always find that when I’ve not been drinking enough, I get more bloated. It sounds counter-productive but drinking more water will actually get rid of the water retention.”

For Rosie Huntington Whiteley, sometimes it can be quite hard to manage all this because of her hectic schedule and a rigorous workout plan but she still manages to do the best that she can for herself. She would still enjoy doing all these activities and would try and keep herself active. It comes easy to her because she genuinely loves staying healthy. In her words,

It's hard because I'm traveling a lot and I don't have a routine in my life, so I'm often eating out or ordering room service. When I'm at home I try and cook very clean, very basic foods. When I'm out I'll enjoy myself, but there are ways to make healthy choices – there's always fish and chicken and salad. If I have a lingerie shoot or a red-carpet event coming up, I might cut out carbs, watch my salt and sugar intake and drink even more water for a few days before.

When she needs some instant energy she would really go to the gym which would help her loosen up a bit. She says, "Go to the gym. I come to London once a month, it's a massive journey from LA and I'm always exhausted when I get here. Luckily, my brother is a personal trainer so he comes over to my hotel and makes me train with him. You should always try and listen to your body – often, when I am really tired and I go and train hard, I'll pull a muscle, so now I try and make sure I just do some yoga and some stretching."

Rosie Huntington Whiteley

She has to work a lot on her stomach so that it remains toned and flat. She does a lot of stomachs achieves like abs workouts, yoga, stretching, and pilates. Besides she always makes sure to have the best foods and probiotics so that she is not bloated all the time. In her words, "I have to really work on my stomach. I've found Pilates great because it's slow and controlled and you really have to think about the muscles you're working on. I've also been doing Body by Simone, which is a high-powered dance class, and that also focuses a lot on the stomach. I drink a lot of water too. I always find that when I've not been drinking enough, I get more bloated. It sounds counter-productive but drinking more water will actually get rid of the water retention. Probiotics are great for keeping things moving as well, I throw them in a smoothie or take them in pill form."

That was all about the workout routine that Rosie Huntington Whiteley follows in the week. She is not so particular about the kind of exercises that she would do as a fixed practice but she would rather keep on changing to work on different muscle groups. She would also follow some tips and tricks to stay consistent. Besides, she also has a great diet plan which she follows quite religiously. Take a look at the next section.

Rosie Huntington Whiteley

Rosie Huntington Whiteley Diet Plan

Rosie Huntington-Whiteley, a supermodel, practiced intermittent fasting - eating only within an eight- to ten-hour window while on the go. 'It gives my body a chance to digest everything,' she told this weekend's issue of The Sunday Times Style magazine. Are these lifestyle choices backed by evidence? We're still working on that. Several studies have reported that intermittent fasting may be more effective for fat loss among women than calorie-reduced diets and that it improves insulin sensitivity as well - but scientific proof of the plan's effectiveness is lacking.Usually, Huntington Whiteley takes a matcha latte, made with oat milk, in the morning. By 6 pm, she should have finished all her meals for the day, allowing her body to begin the rest and digest cycle. As long as she is going out later in the day, she will break her fast later in the day instead, if she is going out for dinner or events.

Rosie Huntington Whiteley

The first thing that she does in the morning is to chug a liter of water and she aims for having at least 3 liters in a day. She is pretty strict about such rules in her diet. She says, "Every morning, I’ll get up and chug back a liter of water. I aim for at least three liters a day; since getting strict about it I’ve seen a massive difference in my digestion and my skin. After my water, I’ll make myself a soy latte and then whip up scrambled eggs and spinach before hitting the gym."For her, her meals are mainly comprised of lean protein so that she could retain the muscle mass and some vegetables and fruits for vitamins and minerals. She says, "I try to incorporate lots of lean protein like fish and chicken with fresh salads and vegetables." She says that he preferred choice is the elan meat and not red meat as it makes her feel bad about herself, In her words, "For the past year, I’ve laid off the red meat a little as I’m convinced it was making me feel heavy and sluggish."She would also get to juicing stuff as she feels that it helps her to get all the essential vitamins and nutrients throughout the day. She explains, "I’m also a big advocate of juicing so I always try to have several vegetable juices a day – my juicer is definitely the most used piece of kit in my kitchen and my cupboards are stocked with organic fruit and vegetables."She says that she might sound ultra-clean but it is kind of a strategy which she uses so that she can indulge herself when she is going out. In her words, she explains her strategy by saying, "It all sounds quite virtuous, but my strategy is to eat clean and simply at home so I can enjoy myself when I’m out."However, even when she indulges or has a cheat day, she won't be too clumsy about it. She would make sure that her food choices are following her schedules for the next day and she would make mindful choices. In her words, she explains her strategy by saying, "That doesn’t mean I don’t stay mindful about what I’m eating – I’m certainly not going to chow down on a massive bowl of pasta the night before a lingerie shoot – but I never want to be the girl looking miserable pushing a salad around my plate or nibbling on a celery stalk."

Rosie's diet is seriously stringent; she can't have French fries, cheese, bread, or bacon on a normal day and keeps them for her cheat meals. It's hard for her to eat a lot of certain foods daily, but she manages. The results are evident, and you really can't deny them. Dietitian Nigma Talib explains the benefits of her diet to a woman with a deep sultry voice. A recent article by EOnline reported that she is promoting Talib's new book, Younger Skin Starts in the Gut. The two share similar philosophies, according to her. Once a person decides to stay away from certain foods and change his or her diet, they claim that they will definitely see a difference in their skin as well as how they feel.

Rosie Huntington Whiteley

Gluten, dairy, and sugar are all substances she avoids. Nonetheless, she avoids drinking alcohol whenever possible. Rosie believes this will help her maintain a lean physique and ensure she feels her best. In the event of an acne flare-up -- even models get acne -- she gives up eggs until her skin is restored. She's always been open about what she eats every day, which is usually a good sign.

She has quite a constant trainer with her, James Duigan who knows all about her diet and her training. Thus she tells, “Yes! He’s been my trainer now for five years, and our relationship is just growing and we’re really excited for things we’re going to be doing together in the future.”

According to Rosie, 32, she eats her food for the day during an "eight-to-10-hour time frame". "I'll have matcha tea with oat milk at 8 am - that's the LA thing about me.".In addition to eating between 4 pm and 6 pm, she says she tries to finish eating between 4 and 6 pm so that her body has a chance to digest everything.People trying to lose weight who want to eat normally 5 days a week and 500 calories on the other two days of the week have become more familiar with intermittent fasting due to the success of the 5:2 diet. If you choose intermittent fasting, you can also go 14, 16, or 18 hours without food - which pushes the body to use its fat reserves for energy when food is not available to be digested.While Rosie has decided to stay on a strict diet, she does her best not to let it ruin her social life, so she adjusts her eight-hour window based on her plans. In addition, she noted: "You have to live. Eating out is something that I would defer to later. Of course, I'm flexible."

Rosie Huntington Whiteley

She also says that if on some days she does not have much time on her hands, she would just make a smoothie and pop in some supplements to compete with her daily requirements. In her words, “I try and do a lot of my supplements in my smoothies. If I don’t have time for breakfast in the morning, which is quite often, I’ll make a smoothie. Bananas, fruit, a bit of almond butter, make it tasty. Then I throw my flax oil and coconut oil. I’ll do one with all greens and it tastes delicious.”She also has a Vitamix blender which she completely adores and has changed her life. It is quite handy and she takes it everywhere. In her words, “I do. Vitamix changed my life. I really, really love it. It’s hard when I’m traveling and I don’t have it with me. The lovely hotels are kind enough to make my juices or smoothies. And then if you bring your own supplements you can mix them in your room. James [Duigan] actually has great products that he travels with in the packets.”She admits to being an all-time food lover and she says that she tries to eat most of the things without much restrictions in the diet. She, however, cuts out whatever is not good for her body especially on the day of her shoots or work. She is also open to trying different foods and diets which makes her super flexible. Here's what she says,

“I’m a big foodie, I love food, so I try not to give myself any restrictions. But I eat a lot of salads, I’ve recently cut out a lot of red meat, not for any reason, I just didn’t crave it anymore. And since I cut it out I have noticed how much lighter and better I feel. It’s not that I wouldn’t [ever] have it, I had lovely lamb chop the other day on the barbecue, it’s just changed. And I’ll have fish or chicken. I’ve also recently discovered vegan food. Having lived in LA for the past three years you have become more open to different things. It’s advanced, a bit like Australia with so many different foods. They’ve got some really delicious vegan restaurants there. There’s this one called Crossroads, it’s sexy and the lighting is nice [pictured], and they do tapas-style vegan. You can have a nice glass of wine and you can have a really delicious meal that doesn’t feel like you’re eating healthy.”
Rosie Huntington Whiteley

Here is a sample meal plan that she follows, however, all her meals are more or less not constant or stable throughout the day. Take a look:


The first thing Rosie drinks and ingests in the morning is a full liter of water. Her skin will be clear and beautiful because she drinks so much water first thing in the morning. She will also be hydrated and her digestive system will be awake for longer. As soon as she drinks her water, she prepares her quick breakfast of eggs and spinach. How she prepares her eggs depends on her mood. It is more preferable for her to cook them or to scramble them. Additionally to the spinach and eggs, she makes fresh juice with a variety of vegetables. The recipe she loves uses kale together with spinach, celery, cucumber, apple, and a tiny bit of lemon juice. With so many nutrients and vitamins, it gives her the energy she needs to start her day. And the best part? Taking it on the go works perfectly as a breakfast or snack. While she's running errands or en route to work, she can take the handbag with her.


Lunch for Rosie is usually a salad. She loves it because it's healthy, filling, and tasty. With chicken, turkey, and salmon as lean proteins, she makes it more appealing. Naturally, she includes a lot of green veggies in her meals. Whenever she makes salads at home, she avoids using ingredients with high sodium content or process. She avoids belly bloat this way, and it makes it easier to get through the day without feeling fatigued.


In her cooking, Rosie strives to use clean ingredients whenever she has the chance to do so. At dinner, she prefers lean proteins and fresh vegetables. She cuts her carb consumption when she is going to do a big shoot or show. When she is between shootings, however, she will add some rice or potato to her dinner. In addition to lemon roasted chicken with brown rice and sautéed kale, she also loves lemon rubbed chicken.Stuffing the medium chicken with slices of lemon and garlic cloves and seasoning it to taste with black pepper and salt is her favorite dish. After sprinkling the chicken skin with olive oil, she sprinkles it with more salt and pepper according to taste. In an oven at 375 degrees Fahrenheit, bake the whole chicken for 1.5 hours. When the chicken is cooking, she prepares the brown rice by mixing it with 1 cup of chicken or vegetable stock, whichever she has on hand. In addition, she steams the shredded kale until it becomes tender and dark green. When the chicken is ready, it is served with sides of rice and kale. In addition to avocado and lemon zest, she adds some slices to the dish for a sweeter flavor.

Rosie Huntington Whiteley


When she's at home, Rosie eats so well she doesn't worry about feeling guilty or be embarrassed about eating out with friends and family. As a result, she continues to eat healthily when dining out and always thinks about upcoming shows before selecting a menu item.That was all about what kind of meal plan Rosie Huntington Whiteley follows, what she avoids in her diet, and what she adds to her diet. She is clearly not afraid of food and has great fixes for her diet plan. She makes sure that anything that she is eating is full of nutrients and is quality food. Besides this, she also adds some supplements to her diet plan which we will read about ahead.

Rosie Huntington Whiteley Nutrition and Supplements

Rosie Huntington Whiteley is someone who will not be too huge on taking vitamins and minerals with her everywhere. She however takes whey protein in her smoothies to have an extra punch of protein in her diet. Besides this, she would prefer to complete her nutrient requirements through food items instead of taking artificial supplements with her. She explains her theory.

I’m not one for carrying around a big box of vitamins with me, it’s not really my thing. I think if you can have a green juice, or a couple of green juices throughout the day, that for me is really where I can get a lot of my nutrients and I think if you’re eating a balanced and diet you can get most of your vitamins and minerals from the food. But that’s also the problem, so often now we’re not eating as balanced because we do have these busy lifestyles. With vitamins I think again it’s also about finding out what works for you – and it personally doesn’t work for me. Exercise is important- if I could do yoga every day I would, it’s the best thing.
Rosie Huntington Whiteley

Nonetheless, here are some supplements that Rosie Huntington Whiteley likes to consume in her diet just to complete her daily nutrition intake:

  • Whey Protein
  • BCCAs
  • Multivitamins
  • Fish oil
  • Coffee

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