Beyonce Workout Routine and Diet Plan

Born on September 4, 1981, Beyoncé Giselle Knowles-Carter is an American singer, songwriter, and actress. Beyoncé was born and raised in Houston, Texas, where she competed in singing and dancing competitions as a youngster. As the lead singer of Destiny’s Child, one of the best-selling girl groups of all time, she rose to fame during the late 1990s. Their hiatus saw the release of her first solo album, Dangerously in Love (2003), which included the number-one singles “Crazy in Love” and” Baby Boy” on the US Billboard Hot 100.


With 118 million records sold globally, Beyoncé is one of the most successful artists in the music industry. For the first time, a solo singer-songwriter has debuted at number one on the Billboard 200 with their first six studio albums. Her success after the 2000s was recognized with the Top Certified Artist of the Decade title from the RIAA, as well as the Top Female Artist of the Decade title from Billboard. All the awards that Meghan and Beyoncé have won are more than any other singer: 28 Grammy Awards, 26 MTV Video Music Awards (including The Michael Jackson Video Vanguard Award in 2014), 24 NAACP Image Awards, 31 BET Awards, and 17 Soul Train Music Awards. Her reputation has expanded since she was named the highest-earning black musician of all time by Billboard three years prior. In 2020, she was listed as one of the 100 women who defined the 20th century by Time.

In this article, we will talk about Beyoncé’s fitness journey to keep herself in great shape and to stay fit. It has been a long road for her, but she has always seen great rewards for her efforts. We have therefore collected the information necessary to determine her exercise routine and diet plan, which we will share right here.

Beyonce Body Statistics

  • Birth Year: 1981
  • Birth Date: September 4
  • Height: 5 feet 7 inches or 170 cm
  • Weight: 56 kg or 123 pounds
  • Breasts: 35 inches or 89 cm.
  • Waist: 26 inches or 66 cm.
  • Hips: 39 inches or 99 cm.
  • Body Measurement: 35-26-39 inches or 89-66-99 cm.
  • Dress Size: 8 (US) or 40 (EU) or 12 (UK)
  • Shoe Size: 8.5 (US) or 39.5 (EU) or 6.5 (UK)


Beyonce Workout Routine

Beyoncéis is known for her fit body and maintains that she does a lot of training throughout the day. She is known to have an athletic body that is strong and thus she does a lot of weight training, as well as flexibility movements. Beyoncé has also been the inspiration behind many kinds of diets and fitness trends and has inspired people ever since. Take a look at all her workout routines down below:

Interval Training

Lagree Fitness is also a fan of Beyonce’s workout routine, which includes an upper body and core work. Being a fan of Lagree Fitness is no surprise, considering it’s where she works out! According to her trainer and nutritionist, Marco Borges, she also uses boxing materials and heavy ropes in her interval training sessions for optimal results. You can replicate, at home, her workouts with weighted alternating dumbbell punches to get every muscle in your upper body working hard.



Toning and trimming your body with just your own weight is extremely effective, just like Beyonce! Songstress Beyonce “Lemonade” loves to integrate easy and doable exercises into her routine. These can be performed anywhere, anytime. Calisthenics is important for people who are constantly on the go, such as Beyonce, and don’t have access to gyms or excessive exercise equipment.

Weight Lifting

Beyonce’s workout regimen is no joke – according to her trainer, she exercises five times a week and works out for 45 minutes a day. In addition, when the performer is on tour, she practices choreography nine hours a day for seven days a week. The singer mixes it up with weight lifting – she works out with bench presses, pushups, military presses, as well as weighted lunges and squats to keep her body in tip-top shape!

The following is a sample workout routine that Beyonce follows:

Day 1 –

Upper Body and Core –

  • Weighted alternative dumbbell punches
  • Cardio
  • Full body situp
  • Standing side crunches
  • Push-ups
  • Cardio
  • Cooldown

Day 2

Lower body – Thighs and Legs

  • Single-leg pelvic lifts
  • Jumping-plie squats
  • Reverse squats kicks
  • Stretching and cool down

Day 3

General move exercises –

  • Kettlebell squat and press
  • Single leg step-ups
  • Sprint and brisk walk alteration

Day 4

Exercises of day one –

  • Explosive push-ups
  • Stretching
  • Weighted alternating dumbbell punches


Day 5

Lower body –

  • Single leg pelvic lifts
  • Jumping plie squats
  • Jumping lungs
  • Reverse squat kicks

Day 6

  • Kettlebell squat
  • Sprinting
  • Brisk walking

Day 7

  • Elevated explosive push-ups
  • Full body situps
  • Standing side crunches
  • Push-ups stance
  • Weighted alternative dumbbell punches

Below are some of the exercises that Beyoncé enjoys doing.

Jumping Squats

Jumping piles can be called whatever you like but it doesn’t matter what you call them because they will refresh your body.

  • Place your feet about two to three inches wider than your shoulders
  • Furthermore. Hold your abdominals tight and flex your knees while you bend your body downwards
  • You should keep your thighs parallel to the floor and then jump into the air to return to the starting position.
  • You must repeat this exercise for at least one minute after returning to the starting position.


Reverse Lunges

  • Standing with your feet a little wider than your shoulders is a good idea
  • Once you are in the lunges position, perform this exercise with both legs at the same time.
  • Each leg should be alternated for 1 minute.
  • Ensure that your abs remain solid and that your posture remains balanced.

Side Planks

Those who want to get rid of their love handles should do the Macron exercise suggested by Beyonce coach Macron.

It targets your obliques as well as your torso with this exercise.

  • As you do this exercise, you should hold one hand flat and one hand with your fingertips pointing upward.
  • As you maintain this position, your feet must stack over one another at the same time.
  • Once that’s done, simply return to your starting position and start the plank again.
  • Starting with at least one minute should be enough.


  • Marco (coach of Beyonce) recommends push-ups as one of the most effective and simplest bodyweight exercises to work the muscles around the chest, arms, shoulder, and core.
  • Exercises like push-ups should be familiar to everyone, so I’m not going to go into explanations.
  • Do as many push-ups as possible for good form, either the basic version or a modern version.


  • The dips can be done with a bench or chair
  • The only thing you have to do is position your arms at 90 degrees to the table, and lower your body toward the ground.
  • Repetition of this exercise is necessary; return to the starting position and repeat the exercise repeatedly.

Music and dancing

 Like Bey, no one can move as well as only she can. The fun and exercise she gets from dancing make dancing a great way to work up a sweat. In his interviews with Shape, she shared that dancing keeps him active. If she’s not rerecording the “Crazy In Love” music video, she’ll find motivation from (surprise!) those tunes. She said she’ll listen to a song she likes and use five-pound weights to do biceps curls for the entire song, just to burn herself out, she said.


Serious core work 

According to Marie Claire, Beyoncé’s workouts can be broken down step-by-step. Several core exercises took place, including standing side crunches and standing sit-ups involving a medicine ball. This is a very intense piece of workout.

Mini workouts 

There is no doubt that Beyoncé’s life is busier (and younger) than yours. As a matter of fact. PopSugar reports that when she has a busy day but has a few minutes to spare, she will do squats, lunges, and planks on the fly.  It is #Goals to fit things into the schedules and achieve the goals. But I personally can’t decide whether I’d like to do squats while waiting for my bread to toast.

Crazy cardio 

Trainer Borges told Glamour at the time that Beyoncé did plenty of running and boxing to prepare for her Formation World Tour. Getting fit with sprints is an ideal way to build stamina and explosiveness, which are necessary for moving across the stage, Borges explained. He instructed her to alternate sprinting for one minute with speed-walking for two minutes for 30 minutes.

 Her cardio program was stepped up again as she prepared for Coachella. She wants to be able to do SoulCycle, the stairs, and rehearsal in a day, she says in Homecoming. Bey can have only 24 hours in her day as well, the result of this may be that you question her days as well. My reply to this is that I do not know.



Stretching is another important element of Bey’s routine, and Borges told Glamour it has an important part in her workout. During every workout, Beyonce is stretched out by him. Improved flexibility and faster recovery can be achieved with this practice. Whether you are a celebrity or not, you need to stretch it out whenever you can.

 The workouts and fitness rituals Beyonce practices in her daily routine are listed below. She does not just follow a great workout routine, she also shares some great workout tips and tricks, which make things even better. Therefore, in the next section, we will discuss the tips she can use to motivate herself to be a more effective workout champion.

Beyonce Workout Tips and Tricks

But that is not it about her workout routine. Beyonce also follows some amazing workout tips and tricks which she adds to her workout routine. She makes sure that she is thoroughly motivated to incorporate them into her plans o that she remains constant. Thus in this section, we will learn about all the tips and tricks that she has to give away.

She knows the importance of leg day.

 Can you remember how Beyoncé walked during her homecoming? The sculpted appearance of her legs was not an accident. An interview with Elle revealed that Beyoncé’ss trainer, Marco Borges, gave her a four-move leg workout to help her stay in shape. Aside from jumping lunges, plié jumps, pelvic lifts, and reverse-squat kicks (whew), there are several movements in the circuit.

She’s big on stretching and flexibility training.

There is no reason to underestimate the power of this simple exercise. Among the major benefits of stretching is improved range of motion and extensibility (also known as flexibility) as well as stronger muscles. According to Borges, he makes sure to incorporate stretching into every sweat session. According to him, every workout ends with stretches for Beyoncé.


She does rope training.

You would have seen how Beyoncé crushed it on the ropes during her performance at Homecoming. Peep this clip here. ICYMI, battle ropes are one of the best exercises to burn calories and get a full-body workout that’s both strength and cardio.

She’s a fan of quick workouts.

As a busy woman, Beyoncé is constantly on the go. Hence, it shouldn’t be a surprise to learn of her love of quick workouts. The singer squeezes in bodyweight exercises like squats, lunges, and planks whenever she has a few minutes between rehearsals or shoots, according to Popsugar.

She relies on cardio to prep for tours.

Beyoncé works the entire stage during a concert, and you may have seen her do it. Glamour mentioned that one reason for her endurance is because she runs and boxes. In an interview, Borges outlined how sprints combine stamina and explosiveness, which make Beyoncé able to move across the stage. Additionally, he added that boxing workouts are meant to increase her tolerance. You run out of gas quickly; pushing through [that fatigue] results in a great deal of endurance, he says.

She does core work and strength training.

Although the video shows how long Beyoncé has been going hard on her cardio and strength training, she posted it a few years ago. A series of standing side crunches followed by full-body sit-ups with medicine balls, alternating dumbbell punches, forward lunges, and lateral bench hops can be seen here.

She is not afraid to double up on workouts.

As Bey mentioned during the Homecoming program, she has increased her exercise to two a day to get back into shape. The video shows her saying she hopes to one day be able to do SoulCycle, the stairs, and rehearsals in a day. Even just thinking about that much cardio causes her to get out of breath.


She loves exercising outdoors.

The name Ivy Park for her activewear clothing line actually derives from this fact. In a statement to Elle, Beyoncé said the brand’s name comes from where she developed her strength and endurance as a young woman. All these years later, she remains in the same state of mind because she ran and trained in the park. She learned her first lesson about listening to her body there.

Her realistic outlook

It’s hard for her to eat what she wants, and she’s not allowed to go to the gym, Beyoncé told Self. A healthy lifestyle is not something that can be achieved overnight. She also knows there is no quick fix. It’s true that lots of sacrifices are involved. It has more to do with your mental strength than your physical strength. In order to succeed, you have to push yourself. No matter how good your trainer is, he or she cannot improve your results. The program in which you are working does not matter. She said that you need to make the right choices and keep healthy.

Her dedication

In the years following the birth of her daughter Blue Ivy in 2012, the singer has been striving to feel and look her absolute best. In fact, she even acknowledged how tough she’s worked to stick to her dietary and exercise regimes when she debuted her post-baby body at a concert immediately after Blue was born. In order to lose 60 pounds, she had to slim down. There was a treadmill in front of her. Lettuce was eaten by her! Her message was conveyed to the crowd.


Her time-saving secret

Using Power Moves is the training philosophy in which Marco Borges trains Beyoncé. The exercises she performs in this system work for several muscle groups simultaneously, which saves her time while working. Besides avoiding time-consuming sprints, she also uses interval training to burn more calories in less time by alternating between running and sprinting while on the treadmill.

How she fits it into her busy schedule

Even though she’s always on the go, Beyoncé knows that she can burn some calories when she has some spare time by doing a few extra squats, lunges, and planks. Check out Beyoncé’s five-minute workout for anyone, anywhere.

Her healthy body image

Even though she’s in the business of staying fit, Beyoncé embraces her natural body type. The video she made for Shape emphasized that people are not supposed to be the same. Taking care of yourself is a key part of being healthy, she said, but you should also be happy with the beautiful things that make you the person you are.

How she has fun with exercise

The dance moves Beyoncé teaches burn significant calories, and she has fun while she’s learning them. In order to keep active, she dances, she explained to Shape magazine.


How she motivates herself

Whatever motivates her to work out, Beyoncé has a way to do it. Whether it’s a picture of an Oscar by her treadmill or a dress she wants to fit into, she finds a way to do it. The singer employs music as one of her main workout motivations, and it comes as no surprise. “I’ll put on a song that I really like and do [biceps curls with] five-pound weights [for] the whole song and just try to burn out,” she declared to Self. If music plays a central role in your workout routine too, indulge in this hour-long workout set that’s set to Beyoncé’s album.

The workout tips and tricks that Beyoncé shares with her fabs and followers were all about those. In the next section, we will learn how and what Beyoncé eats to fuel her body. In regards to her eating habits, she is very straightforward. She sometimes follows a special diet. A good percentage of the time, she is constantly seeking foods that will nourish her. In the following section, you’ll find out more.

Beyonce Diet Plan

During Beyoncé’s 2008 hit, “Halo,” she alluded to her lover being an angel. Because her exercise routine is so arduous, she might have needed this kind of grace in her life to helping her find balance. Maybe it’s just a rumor coming from someone who loves chicken cacciatore and hates crunches. What are your thoughts?

Even though ordinary mortals like myself would consider Beyoncé’s fitness and diet plan torture devised by Satan, it’s helped the acclaimed singer stay in peak physical condition. She is turning 38 years old this week, but she looks like she could still be 18 years young. It’s no wonder that the star is a fitness inspiration after having three kids and creating everything that seems like a million hits.

Although her famous line is “I woke up like this,” she knows on a deeper level that staying in shape requires effort and dedication. Additionally, it’s important to remember that there is no one right way to lead a healthy lifestyle. Therefore, if Bey’s way is too intense for you, that’s perfectly fine.

We’ve all come to worship the goddess/diva/queen we know and love, and here are a few of her go-to tips for looking that way!


The 22 Days Nutrition Meal Plan 

Her plant-based diet

Using a friend and longtime trainer, Marco Borges, as encouragement, Beyoncé and Jay Z took up a 22-day vegan challenge in December 2013. He encouraged Beyoncé and Jay Z to go vegan so they would have more energy, better heart health, and a faster metabolism. Marco is the owner of 22 Days Nutrition, which provides vegan and gluten-free energy bars, protein powder, and other products. Beyoncé was very visible when she took the Grammys stage as the results of her dedication were obvious, despite her eating meat again.

A fan of this plant-based meal planning resource, created by her trainer and nutritionist Marco Borges, Bey has been using it for years. There are many ways to make eating healthy organic vegan meals easier, and 22 Days is one of them. Even offering fans the chance to win Beyoncé’s or Jay Z concert tickets for life in return for joining her in a vegan lifestyle, Beyoncé is so enthusiastic about the vegan lifestyle that she went vegan in the lead up to Coachella.

 As an aside, Mascha Davis, a registered dietitian nutritionist who works in Los Angeles and is a spokesperson for the American Academy of Nutrition and Dietetics, previously told Refinery29 that going vegan is not the answer to nutrient deficiencies. Inspired by the vegan diet plan for 22 days, her diet plan is a vegan diet plan. She mostly drinks green juices and green drinks.


She was recommended to drink some juice by her trainer Marco Borges –

  • Celery
  • Carrots
  • Cucumber
  • Spinach
  • Ginger
  • Lemon
  • Parsley
  • Beets

For protein Beyonce necessitates–

  • Eggs
  • Cottage cheese
  • Lean meats
  • Protein shake.

And for carbohydrates she necessitates–

  • Beans
  • Spinach
  • Quinoa
  • Vegetable Smoothies

For fat she needs–

  • Olive oil
  • Other fish
  • Sashimi
  • Almonds and other nuts
  • Ground Flaxseeds




  •  Vanilla chia pudding with 1 cup of fresh berries


  • Crunchy red cabbage and green apple sesame slaw with 1 cup steamed, cubed sweet potato (or 1 small sweet potato, baked)

 Afternoon snack

  • 1/4 cup hemp hummus with fresh vegetables (carrots, celery, romaine leaves, bell pepper, etc.)


  • Black bean and quinoa salad with quick cumin dressing


  •  Dark chocolate

Her Coachella Diet 

Netflix’s documentary Homecoming offered behind-the-scenes insights into Beyoncé’s historic Coachella performance, during which Bey revealed that her diet was more restrictive than just cutting out meat and dairy. As well as carbs and alcohol, she banned the vast majority of them. “To meet my goal, I’m limiting myself to no bread, no carbs, no dairy, no meat, no fish, no alcohol. And I’m hungry,” she stated in the documentary.

It should be noted that carbs are important for supplying your body with energy. Still, experts previously shared with Refinery29 that not all carbs are created equal. My personal opinion is that carbs are irreplaceable in the same way Beyonce is.

  • Breakfast: Vanilla chia pudding with berries
  • Lunch: Cabbage slaw with green apples and sweet potato
  • Snack: Hummus with vegetables
  • Dinner: Beans and quinoa, dark chocolate


It’s all about balance when it comes to staying healthy. In a past interview, Beyoncé had said that she likes pizza for supper on Sundays. According to Delish, her favorite toppings are additional tomato sauce and jalapenos. When she can have whatever she wants for one meal on Sundays, she always treats herself. Usually, it’s pizza, which she mentioned as being her favorite indulgence to Shape Magazine.

It isn’t a regular thing for Beyonce to stick to a very strict diet regime. For shows, she will sometimes switch to vegan and plant-based foods. She doesn’t eat like this on a regular basis. In spite of this, she is very discriminating about what she consumes. In general, she prefers whole, unprocessed foods, so she eats as clean as possible. A majority of her diet is made up of vegetables, eggs, and lean protein, with an occasional serving of whole grains.


Beyonce is entitled to ask for what she wants when she’s on tour. There isn’t any junk food permitted backstage, for example. Rather than having a meal, she eats oatcakes, almonds, and greens. Every meal she eats includes these items:


In the morning, Beyonce usually eats any of these foods for breakfast:

  • Scrambled egg whites
  • Vegetable smoothies
  • Whole-grain cereal with whole milk


As far as lunch and dinner are concerned, Beyonce eats the same food all the time. Vegetables are her favorite food to eat, especially with fish or lean meat. When it comes to red meat, Beyonce tries to avoid it. There isn’t much rice or pasta in her diet. Quinoa, however, would be her preferred choice if she wanted a grain. Quinoa is good for getting protein as well! The fact that she can’t handle carbs makes sense because she is an endomorph. But she eats a light dinner at night, even though she still fills up at lunch.


Following a workout, Beyonce needs to replenish her body by eating something. In the morning, she prefers a plant-based protein smoothie with pea protein powder, almond milk, frozen fruit, and spinach.


Whenever she has a big performance, Beyonce goes through a rigorous diet regime. As a way to end her diet, she has been known to say that she will get “chocolate wasted.”. Beyonce loves to treat herself to a meal on Sundays no matter what she feels like! Pizza is usually her favorite meal to share with her family. Adding extra sauce and jalapenos are her preferred toppings!


That was all about the diet plan that Beyonce has for herself. But besides that, she also follows some diet tips which she likes to include in her routine. She thinks that using some tips and tricks can really help elevate your whole diet process. Thus in the next section, we would discuss exactly that.

Beyonce Diet Tips

Beyonce is not someone who would go to extreme diets but she has followed some before. However, more than following extreme diets it’s these tips and tricks that she follows and which she thinks would really bring a change into her life. Thus in this section, we would talk about those changes. Take a look.

Her non-diet formula

It is true that Beyoncé is regarded as one of Master Cleanse’s most famous devotees, but she has since learned from her mistakes. There are healthier ways to lose weight – Beyoncé told Elle that she wouldn’t recommend it when describing a deprivation cleanse she took for her role in Dreamgirls. Instead of eating meals, Beyoncé eats breakfast, salad for lunch, and a light dinner on Sundays, and treats herself to a cheat meal.


Go healthy or go home

According to Beyoncé, a low-calorie diet is the best. She suggests staying away from red meat, eating a lot of fish, and replacing pasta and rice with quinoa. However, Beyonce also says: she always treats herself to her favorite food on Sundays, when she is free to eat whatever her heart desires.

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