Angela Hill Workout Routine and Diet Plan

Angela Patrice Hill competes as an American mixed martial artist in the strawweight division and was born on January 12, 1985. Prior to her signing with Invicta Fighting Championships, she was the strawweight champion of the organization. Her previous accomplishments include being a World Kickboxing Association champion. Hill is currently fighting as a member of the Ultimate Fighting Championship. Currently, she is ranked #14 in the UFC women’s strawweight rankings as of August 9, 2021

Angela Hill

Angela Patrice Hill is also very active when it comes to exercising, so she keeps herself up to date in both her professional and personal life. In addition to this, it is a requirement of her profession. So in this article, we will talk about the workout routines and diet plans she follows to ensure that she can continue doing what she loves!

Angela Hill Body Statistics

  • Birth Year: 1985
  • Birth Date: January 12
  • Height: 5 ft 3 in (1.60 m)
  • Weight: 115 lb (52 kg; 8.2 st)

Angela Hill

Angela Hill Awards and Achievements

Kickboxing record
Total 16
Wins 16
Losses 0
Mixed martial arts record
Total 23
Wins 13
By knockout 5
By decision 8
Losses 10
By submission 2
By decision 8
  • Invicta FC
    • Invicta FC Strawweight Champion (one time; former)
      • One successful title defense
    • Performance of the Night (Three times) vs. Alida Gray, Stephanie Eggink, and Lívia Renata Souza
  • Ultimate Fighting Championship
    • Most fights in the UFC Strawweight division (18)
    • Fight of the Night (Two times) vs. Jéssica Andrade and Michelle Waterson
    • Six consecutive fights in the least time in UFC history (337 days)
    • 2020 September Fight of the Month vs. Michelle Waterson

Angela Hill Workout Routine

In this section, we will discuss how Angela Hill gets into her form. She is quite a hard worker and a consistent player when it comes to following her fitness journey. Her workout routines change every day according to her goals. But there are certain workout routines that she likes to follows and specific exercises that she adds to her routine. We have listed a couple of routines and workouts that she does in her life. Take a read ahead:

MMA Metabolic Conditioning Workout

Exercise List

1. Side-to-Side Kettlebell Swings
2. Alternating Single Leg Burpees
3. Alternating Abs Bicycle Kicks
4. Plyo Push Up Burpees
5. Zercher Forward Lunges
6. Dumbbell Burpees
7. Barbell High Pulls
8. Speed Climber Burpees
9. Dumbbell Punches
10. Burpees

Angela Hill

MetCon Exercises for Strength and Conditioning

Exercise List

1. Heavy Kettlebell High Pull Swings
2. Burpee Sprawls
3. Rotational Mountain Climbers
4. Side-to-Side Slalom Burpees
5. Dumbbell Side to Side Lunges
6. Double Burpees (2 Push Ups and 2 Prisoner Jump Squats)
7.  Stability Ball Roll-Ups
8. Grasshopper Burpees
9. Ground and Pound – Alternating Dumbbell Rows
10. Burpee Speed Thrusters

Metabolic Conditioning Exercises – Metabolic Monster

Exercise List

1. Dumbbell Deadlift Curls
2. Slalom Burpees
3. Abs V-Ups
4. Double Knee Tap Burpees
5. Dumbbell Step Ups
6. Double Push Up Burpees
7. Hand to Hand KB Depth Rows
8. Quad Thrust Burpees
9. Alternating Side to Side Lateral Raises
10. Alternating Kick Thru Toe Touch Burpees

MetCon Workout for BJJ and Grapplers – Submit to Nothing

Exercise List

1. DB Clean And Press
2. Burpee Kick Thurs
3. Alternating Knee Hip Thrusts
4. Rotating Burpees
5. Goblet Lunge
6. Bunny Hop Sprawls
7. Inverted Rows
8. Rolling Burpees
9. SandBag Shouldering Side To Side Cleans
10. Burpee Thrusters Speed

Muay Thai/Kickboxing Metabolic Conditioning Workout

Exercise List

1. Alternating DB Swings
2. Mountain Climber Burpees
3. Stability Ball Knee Strikes
4. Med Ball Thai Power Thrust Burpees
5. Alternating Jump Knees
6. Burpee Switch Kicks
7.  Speed Push-Ups
8. Tuck Jump Burpees
9. Shoulder 15’s
10. Alternating Burpees Knees

MetCon Workout for Fighters – Sucker Punch

Exercise List

1. Heavy Kettlebell Swings 36 KG.
2. Regular Burpees
3. Abs V-Ups
4. Alternating Knee to Chest Push Up Burpees
5. Dumbbell Thrusters – 30 lbs.
6. Alternating One Leg Kick Back Burpees
7. DB Renegade Row – 30 lbs.
8. Plyo Lunge Burpees (Jump Lunge Burpees)
9. Kickouts
10. Tuck Jump Burpees

Bodyweight Metabolic Conditioning Workout

Exercise List

1. Pull Ups/Chin Ups
2. Overhead Clap Burpees
3. Side-to-Side walking Plank
4. Sprint Burpees
5. Alternating Reverse-forward bodyweight lunge
6. Alternating Side jump burpees
7. Dive Bombers
8. 8-Count Burpees/Leg Split Burpees
9. Plyo Push-Ups
10. Double Jump Squat Burpees

Gauntlet MetCon Workout

Exercise List

1. DB Deadlift and Curl
2. Pull Up Burpees
3. Bench/Floor In and Outs
4. Everest Climber Burpees
5. Alternating Barbell Lunges
6. Double Burpee Thrusters with Jump
7. Alternating DB Chest Press
8. Burpee Plank Raises (Bridges)
9. DB Front Raise
10. 6 Count Burpees – (Burpee – Push Up – Jump)

Angela Hill

That was all about the workout routine Angela Hill follows during the daytime. There is more to it than that though. Furthermore, she uses some really clever workout tips and tricks to stay motivated throughout her rigorous workout routine. Aside from that, she has a hectic schedule, so it is crucial to fit in some exercise. In the next section, we will go over all the tips for working out.

Angela Hill Workout Tips and Tricks

As we move forward, we will look at the workout tips Angela Hill is currently using in her workouts. A number of times, she has talked about these tips. She shares simple tips that keep her on top of her workout routines without being too fancy. For that reason, make sure to read ahead if you would like to improve your workout technique as well.

Train High/Low

The majority of people are not able to recover well from more than two days of highly intensive training per week. Prior to restarting heavy training, you should do two lower-intensity sessions before returning to heavy training.

Minimize Stress

Besides being detrimental to your physical and mental health, it can also hinder your training. There is research to show it can severely hinder fat loss and muscle gain, so think about relaxing.

Less Is More

Exercise programs that contain too many exercises are a surefire way of not improving at any of them. Keep things simple rather than trying to do too much. When it comes to different types of lifts, never use more than eight to ten per training week.

Angela Hill

The fitness tips that Angela Hill had to offer were all about workouts. In addition to following a routine for exercising, she also knows how to nourish herself, which is very crucial for someone in her profession. We will therefore discuss her diet plan in the next section. We will also see what foods she avoids throughout the day.

Angela Hill Diet Plan

Angela Hill, being an athlete likes to follow quite a healthy diet making sure that she has added all the nutrients and supplements in her diet. She makes sure to have her meals balanced with macros and micros. She takes a high protein and high carb diet which is needed for energy and building strength and muscles. She also takes cheat meals at least once a week where she likes to enjoy her favorite meals. Thus here is a sample meal plan that she likes to have:

Wake Up
16oz Water with Lemon

Breakfast (Pre-Workout)
Green Protein Smoothie
1-2 cups Spinach, 1 banana, 1 serving of Grass-Fed Whey, Sprouted Brown Rice or Pea protein powder, blended with ice and water)
1 teaspoon of Fish Oil taken separately (or 2 capsules of krill oil)

Post Workout
Organic Plain Nonfat Greek Yogurt
2 Tbs of Chopped Walnuts
1/2 cup Organic Blueberries

Large Green Salad made up of 1 cup Baby Romaine, 1 cup of Spinach, 1 cup of Cabbage topped with Cucumbers, Tomatoes, Mushrooms
Protein can be mixed in. 1 Can of Wild River Tuna. Just tossed with vinegar, mustard, green onions, and celery.
Dressing for salad can be LIGHTLY tossed with Olive Oil, lemon, and vinegar.

1-2 Red Peppers and 1 Sliced Cucumber
3 Hard Boiled eggs with 1 yolk

1 bunch of Grilled Asparagus and Zucchini lightly tossed in Olive Oil and Himalayan Pink Salt
3-4 oz of Organic Chicken or Turkey grilled, baked, or slow-cooked.
1/2 cup Organic Low Sodium black beans topped with Pico De Gallo

Evening Snack (Only if hungry)
2oz of Organic Chicken or Turkey
Sliced cucumbers and celery

Those were all the details about Angela Hill’s diet plan. Her diet will certainly not remain the same and incorporates as much variety as possible. Due to the nature of her job, she travels a lot, so she has to remain flexible according to her needs. Making sure she gets plenty of nutrients is an important part of her diet. However, we would like to discuss some tips for the next section.

Angela Hill

Angela Hill Diet Tips

Dieting is not the only thing to take into consideration but also the way in which one can fit their diet around their lifestyle. It is therefore imperative to observe a few tips and tricks to remain consistent with the process. There is a set of rules that Angela Hill follows that keep her on track with her diet. Check out what she does every day in the following paragraphs:

Stock Up On Lots Of Vegetables

By choosing vegetables with high fiber contents, you will feel fuller and more satisfied for a longer period of time. When between meals, having access to vegetables is the most effective way to keep hunger at bay.

For this plan, you should avoid consuming excessive amounts of starchy vegetables, opting instead to consume highly fibrous ones, including cucumbers, spinach, celery, red peppers, asparagus, broccoli, zucchini, and cabbage.

A few other things to keep in mind:

If you want to lose weight, you’ll want to consume a modest amount of fat. Through this entire period, fish oil or DHA supplementation is recommended. This sample meal plan will provide some natural, healthy fat sources that aren’t likely to interfere with your weight loss efforts.

On the Fat Loss Program, fat is going to be the most important statistic. With so many salads available, it is easy to pile on the oil, which can lead to weight gain.

It is crucial that you measure portions throughout your two-week diet.

Angela Hill

Water is Also Going to be Essential For You

Having such low carbohydrate intake will result in a loss of a lot of water as well as critical electrolytes. Getting regular access to clean drinking water is essential. In order to restore the magnesium you are losing, you could add a little bit of freshly squeezed lemon or just a little pink salt to each liter. Adding a little pink salt (lightly) to your vegetables is also acceptable, but not too much.

My love of fruit stems from the fact that they are enriched with so many vitamins and minerals. Although you won’t consume them often on this diet, you will still want to eat them occasionally. The sugar that you get from fruit is primarily derived from it just before and/or after you exercise. THERE YOU HAVE IT! You should avoid ice cream or cookies on days when you begin to lose interest, you will develop a crazy sweet tooth, and you may lose control. It is only for two weeks, so make sure you eat more apples, pears, and bananas instead of ice cream. Just be patient and you will wind up with your reward during or after your event.

In order to follow these ideas, you will need to tailor them to fit your specific goals depending on your starting weight and how much you still need to lose. The amount you need will depend on your size. If you are a very large male, however, you will need to have additional items. For females who are smaller, you may need half the amount. An example of a day with an early morning workout is provided below.

In this section, Angela Hill talked about the diet tips she incorporates into her fitness routine. In addition, since she follows a hectic schedule, she also adds some supplements whenever necessary. Therefore, we will discuss her list of supplements and nutrients in the following section.

Angela Hill Nutrition and Supplements

As we discuss in this section, Angela Hill takes a variety of supplements and vitamins to ensure she has a healthy body. We will see how she takes all those measures to stay at the top of her game as we read about what she takes. Here’s what’s coming up:

Casein Protein

Unlike whey protein, casein is slower digested. This allows a steady release of amino acids into the bloodstream, resulting in prolonged muscle growth benefits not only immediately after training but even for extended amounts of time without a solid meal. By slow-releasing this substance, the recovery process is kept going, and cortisol levels are likely to be blunted.

Use it when needed. In case of prolonged absence between solid food meals, 20 to 30 grams of whey protein are recommended immediately after training, as well as 10 to 20 grams before bed to ensure that muscle breakdown is prevented and growth is supported.

Angela Hill


For the athlete looking to step up not just his performance in the ring, but also his training performance, caffeine can be a valuable tool. It functions as a vasodilator, improving blood flow to muscles. The ergogenic impact of increased blood flow to the muscles will aid in the transport of vital recovery nutrients (amino acids, glycogen, and other supplements) during performance and recovery. It is important for the muscles to get what they need within a short period of time!

Use it when needed. Ideally, caffeine should be consumed before training, however, the form of caffeine is just as important. Several studies have confirmed that supplementing with coffee can be more beneficial than merely drinking one or two cups. In an average manufacturer’s package, caffeine should be administered in the range of 100-200mg.

Vitamin B Complex

There are many fighters who struggle to reach the weight required to fit into a certain weight class or to lose weight in order to perform better. It is sometimes necessary to lower carbohydrates in order to achieve this objective, depriving one’s body of all-important B vitamins. The nutrients in these foods provide a variety of benefits, such as improving energy levels, helping maintain metabolic functions, and protecting the body from diseases and infection.

Use it when needed. To receive maximum benefits from your intense training later in the day, take these with a meal first thing in the morning. You may count upon any combination of the following: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cyanocobalamin).


Arginine is a relatively powerful amino acid that has very unique abilities. Most, if not all, nitric oxide (NO) products contain arginine as their main ingredient. By acting as a vasodilator, vasodilator drugs can increase blood flow to the muscles during activity, enabling them to receive nutrients more efficiently and use other ergogenic supplements for greater performance. Combining these two ingredients with caffeine (which happens to also be a common formula among supplement companies) could create an even stronger synergistic effect for even better outcomes.

Use it when needed. The 30 minutes before training and the 30 minutes following training should be caffeine-free. Follow the instructions on the supplement manufacturer’s website for the recommended dose.

Angela Hill


Glutamine is one of the most abundant amino acids in the human body and can have significant implications for immune, restorative, and metabolic function. Supplements such as glutamine do not have acute benefits, but they act more like insurance policies for recovering badly after extremely hard training.

Use it when needed. A dose of 5-10 grams precedes and follows training, and a second dose is taken before bed. There won’t be an immediate sense of relief you will feel from it, instead, you will experience an accumulative benefit that aids proper recovery and immune function.

Fish Oil

MMA athletes can benefit from fish oil’s wide range of benefits since it aids them in training harder and performing better. Essential fatty acids (EFAs) have a wide range of health benefits including heart health, joint health, weight management, blood circulation improvement, cognitive enhancement, energy production, and support of the nervous system. Anyone undertaking a rigorous training program that pushes them to their limits is going to need these healthy fats to maintain their energy level.

Use it when needed. It is safe to take fish oil daily, so for most athletes, 2 to 4 grams 2 or 3 times a day should suffice.

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