Katy Perry Workout Routine and Diet Plan

Katy Perry is the stage name for the American singer, songwriter, and television judge Katy Elizabeth Hudson. She was born on October 25, 1984, in New York City. In her teenage years, she pursued a gospel music career after singing in her church during childhood. Her debut studio album, Katy Hudson, released in 2001 under her birth name, was a commercial failure for Red Hill Records. She relocated to Los Angeles the following year to pursue secular music after Red Hill ceased operations, and began working with producers Glen Ballard and Dr. Luke. In April 2007 she signed a recording deal with Capitol Records after being dropped by The Island Def Jam Music Group and Columbia Records, making her the first to use the stage name Katy Perry (from her mother’s maiden name).

Katy Perry

Having sold over 143 million albums worldwide, Perry is among the best-selling music artists in the world. In recent years, her music has been recognized for influencing the aesthetics and sound of the 2010s. Besides having nine number-one Billboard Hot 100 singles, she has won numerous awards, like four Guinness World Records, five Billboard Music Awards, five American Music Awards, a Brit Award, and a Juno Award. The Forbes lists of most-earning women in music from 2011 onward have featured Perry every year. She is estimated to have a net worth of $125 million as of 2016. Katy Perry released an autobiographical documentary titled Katy Perry: Part of Me in 2012, and she voiced Smurfette in the 2011 film The Smurfs and its follow-up in 2013. In history, it is her Super Bowl halftime performance that attracted the most viewers. The singer began to serve as a judge on American Idol in 2018.As we will see in this article, Katy Perry has taken a fitness journey to keep herself really in shape and strong. 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.

Katy Perry Body Statistics

  • Birth Year: 1984
  • Birth Date: October 25
  • Height: 5 ft. 8 in or 173 cm
  • Weight: 61 kg or 134½ pounds
  • Breasts: 36 inches or 91 cms
  • Waist: 25 inches or 63 cms
  • Hips: 35 inches or 89 cms
  • Body Measurement: 36-25-35 in or 91-63-89 cm
  • Dress Size: 8 (US)
  • Shoe Size: 7 (US)


Katy Perry

Katy Perry Workout Routine

While Katy Perry’s workout schedule is not easy, it’s awesome. She mainly does circuit training and some cardio, and she follows her routine with as little rest as possible. Describe circuit training for those who do not know what it is? All of your exercises are combined into a single set, and you do one set continuously without resting between the exercises and once you have finished that set, you take a rest. You get the same benefits from this workout routine as you would from weight training, cardio, and high-intensity training. People Magazine asked Katy Perry about her stance on the gym in 2012, revealing that she prefers to be outdoors. Aside from meditating and going on hikes, she loves riding her bike and getting up early to meditate. Jumping rope has also been noted as a favorite exercise activity by Popsugar. Katy exercises in the gym according to the instructions her trainer gives her. A few examples include lunges or hip thrusts, which require short, high-intensity workouts.

Katy Perry

Katy has developed an addiction to hiking. Wearing a pedometer and counting her steps each day, she goes to the gym every day. Harley Pasternak, her trainer, says she enjoys working out outside in the fresh air.

With her svelte physique and radiant skin, the I Kissed a Girl singer proves that a healthy diet, regular exercise, and various vitamins are crucial to maintaining such a glowing complexion.

Monday Katy Perry Workout

For her Monday workout routine, Katy Perry begins with just a few minutes of warm-up cardio and then performs circuit training. Currently, circuit training routines consist of exercises such as,

  • Dumbbell bench press
  • Seated shoulder dumbbell press
  • Bicep curls
  • Dumbbell squats
  • Jumping squats
  • Crunches
  • Mountain climber

Each exercise is done 20 times and Katy Perry rests for 90 seconds or one minute. You would then repeat this same circuit 3 more times for a total of 4 times. Her cooling down procedure involves walking on the treadmill for about 10 to 30 minutes once she has finished.

Katy Perry

Tuesday Katy Perry Workout

Once again, you’ll begin your workout with a warm-up, followed by cardio for five to ten minutes, followed by circuit training.

  • Dumbbell flys
  • Single-arm dumbbell rows
  • Tricep extensions
  • Stiff-leg dumbbell deadlifts
  • Skater lunges
  • Planks
  • Side planks

Also in this routine, Katy Perry performs 20 repetitions of each exercise and does 4 sets of this circuit. Then, she rests for 90 seconds and repeats the routine. She ends the session on the treadmill for a cool-down.

Wednesday Katy Perry Workout

Her Wednesday workout routine involves 5 to 10 minutes of warm-up on the treadmill, followed by her typical Wednesday workout.

  • Dumbbell press
  • Bicep curls
  • Lunges
  • Jumping squats
  • Reverse crunches
  • Abs twist

Kate Perry does four sets of this circuit, and she does 20 repetitions for each exercise. She takes a minute or two to rest between sets. She concludes her workout by cooling down for 10 to 30 minutes on the treadmill. Below you will find information regarding Katy Perry Exercise Routine.

Katy Perry


Similarly, for warming up you do a 5-to-10 minute cardio warmup, and for your workout, on Thursday you do a similar exercise routine.

  • Dumbbell press
  • Seated shoulder dumbbell press
  • Hammer curls
  • Dumbbell squats
  • Skater lunges
  • Crunches
  • Lateral flex

So this is also a similar routine to the Monday one, with just a few variations of exercises, and it’s the same amount of sets and reps, as well as the rest time. The same treadmill walk takes Katy Perry between 10 and 30 minutes to cool down.

Katy Perry

Friday Katy Perry Workout

Every Friday begins just like any other day with a warm-up cardio session. Katy Perry then follows her usual workout routine.

  • Single-arm dumbbell rows
  • Bicep curls
  • Tricep extensions
  • Lunges
  • Stiff-leg dumbbell deadlift
  • Crunches
  • Upward/downward dog

Four sets of 20 reps each with one-to-two minutes of rest between each set, followed by ten to thirty minutes of treadmill walking in cool down.

In addition to Hot Yoga, she does stress-relieving exercises

Her yoga session helps Katy Perry relax after a stressful experience. In the aftermath of Perry’s copyright case against ‘Dark Horse,’ Daily Mail reported she went for a yoga class in Los Angeles in a rather relaxed look and stopped by café to get iced coffee afterward. Tracy Perry has suffered from depression in the past, from which CorePower yoga allegedly cured her. A pricy form of yoga can help to relieve depression and clear your mind, but it is also quite effective.

Katy Perry

Katy Perry does all the fitness routines and workouts she mentions here. She follows a great workout routine in addition to a few fitness tips and tricks that make her work out better. Hence, we will discuss tips that motivate her to become a better workout champion in the next section.

Katy Perry Workout Tips and Tricks

The workout routine she follows is not the only thing she does. Additionally, Katy Perry has some amazing workout tips and tricks which she incorporates into her workout routine. Making sure that she remains committed to incorporating them into her plans is essential for her success. Here we will learn about all the tricks and tips she is willing to share with us.

Physical Activity Persisted Throughout Katie’s Pregnancy

The California girl admitted that she had stayed active during the Covid era despite pregnancy during the lockdown when she spoke with Australian radio presenters Kyle and Jacky O, reports Vogue. Her album Smile, which she launched in August, was also released during that time, and she generally worked hard that entire period.

Harley, the fitness trainer for Katy, explained to POPSUGAR Fitness that Katy liked brief, intense workouts before she was pregnant, including hip thrusts and lunges. As well as hiking and being outdoors, Katy loves taking walks with her dog, Nugget. As Katy’s pregnancy journey progressed, she maintained a fitness routine that provided her with a dose of physical fitness.

Katy Perry

Vinegar made from apple cider is her favorite.

Before getting into his car, Perry grabbed a water bottle when Orlando Bloom picked her up for their first date. According to her, the juice was cloudy since it contained apple cider vinegar. His water in the car contained apple cider vinegar! “Is this love? It’s a great moment,” she sings as she describes it.”

The connection to ACV is deep: Her mother forced her to drink it every day, but now she drinks it continuously. Patricia Bragg, the owner of Bragg’s apple cider vinegar company, was also introduced to her mother by Patricia Bragg. The youngest Kety was invited to our church when she was little, and her first guitar was bought for her by Patricia when she was 13. Now Perry and Bloom own the company as co-owners with Bragg, helping to lead the company into the next century. The goal of Perry’s visit is to reeducate people about how to use this device. Perry has even bathed in it (1 cup of the mixture in a bath) as well as drinking it (she mixes 2 tablespoons into 8 ounces of water).

Along with ACV, PopSugar reported that Perry also ate brothy soups, grilled chicken, quinoa, asparagus, fresh juices, and coconut water.

During her workouts, she works out intensely.

Perry works out with Harley Pasternak, a celebrity trainer. During Katy’s five-day workouts, she does high-intensity exercises including lunges and hip thrusts, Pasternak told Closer magazine. Besides toning her body, it also increases her metabolism, and it is a simple exercise she can do anywhere. Instagram video of a plyometrics workout that she shared in 2017 has been deleted. In plyometrics, muscles are used to exert force in short intervals, usually through jumping and skating movements. “?sculpting: @elliegoulding” she captioned the clip.

Katy Perry

When she is stressed, she likes to do hot yoga.

According to Perry, she has struggled with depression, but hot yoga helps clear it all out. It is the singer’s favorite yoga class and she tries to attend every time she travels. There’s never any question as to what you’ll get, she says. The health of your body contributes to your mental health.

Her practice of transcendental meditation is also noteworthy.

In particular, Perry practices Transcendental Meditation (TM), which is a method of meditation taught by teachers who give students personal mantras. Her head is cleared completely after she meditates. She feels something happening in her brain as a result. She inspires me with some of my best ideas when she comes to visit. Whenever she goes on tour, she enlists the help of a yoga teacher to lead meditations before performances. Her experience with TM included reducing anxiety and depression, reducing hangovers, and easing mood swings. She is always like, “give me 20 minutes whenever she’s in a funky mood.”. This routine has served her well for a decade, and she still enjoys it: “It’s amazing.”

Katy Perry

Her fitness routine: Going out on the town

Pop singer Jennifer Lopez enjoys hiking and working out with trainer Harley rather than going to the gym, but she also makes time to jump rope and do workouts designed by Harley. Harley says that Katie plans to exercise five times a week, performing short, high-intensity exercises like lunges and hip thrusts. The exercises will tone her muscles, as well as boost her metabolism, and they can be done anywhere.

The tips and tricks Katy Perry provides to her admirers and followers mainly revolve around workouts. We will learn what Katy Perry eats to fuel her body in the following section. 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. The next section contains more information.

Katy Perry Diet Plan

During the week, Katy Perry exercises five days a week and eats five small meals a day, according to her 5-factor Plan. The diet of Katy Perry is low on fat and high on protein, as well as healthy and contains a limited amount of carbohydrates. Healthy fats, containing fiber, should be the main component. The woman doesn’t drink or consume any sugary drinks, but she enjoys fruit smoothies.

While Katy Perry became famous for her candy aesthetic, her diet, exercise, and meditation keep her healthy. People reported that Perry’s daily diet involves light soups, grilled chicken, and quinoa with grilled asparagus for dinner to boost her immune system and ensure that she does not get too tired when she’s on tour. The 5 Factor Diet, which Pasternak follows, is a plan that fits the bill and is something that she has been known to follow in the past.

Additionally, she likes to drink coconut water and pressed juice. She finds that a balanced diet is very useful during tours, as it boosts her energy during performances and keeps her from getting sick.

Katy Perry

In addition to snacking, Katy keeps it healthy by choosing fruit instead of peanut butter and Cheetos. She enjoys salty food. One of her favorite snacks is a turkey, black bean, and low-fat cheese quesadilla. On the other hand, if she feels like having a PB&J, she’ll have a PB&J smoothie. She learned the recipe from her trainer, and while it’s not exactly like a sandwich, it’s close and it’s easy to make.

Among Katy Perry’s other favorite snacks, People magazine reports that she enjoys hummus and vegetables, tangerines, and Popchips (she said this back in 2012, so her preferences may have changed since then).

It’s always full of healthy snacks in her dressing room when she performs. Katy requested spinach, broccoli, and celery as well as two large fruit baskets (one of which had to be tropical) for her New Year’s Eve concert at Caesar’s Palace in Las Vegas in 2014, according to International Business Times. Additionally, according to the article, she requested healthy granola, dried figs, guacamole, whole-grain tortilla chips, and hummus for snacks as well.

Katy Perry

It does not matter how strict her diet is, Katy Perry is prone to having a few days where she craves junk food. On those days, she is usually surrounded by In-N-Out burgers or Mexican food (guess healthy quesadillas aren’t always the best option).

As recommended by WebMD, each meal you consume while following the typically five-week plan should contain five different ingredients: fiber, sugar-free beverages, protein, healthy fats, and complex carbohydrates. During the majority of the diet, sugar and other caloric sweeteners aren’t allowed (though you do get to have one cheat day each week). Additionally, refined carbohydrates, such as pasta and white bread, are prohibited as well.

Katy Perry

Katy Perry Diet Includes –

Katy Perry Breakfast Meal

Blueberry oatmeal pancake with coffee.

Katy Perry Snack 1 Meal

Smoothies with fruits and protein.

Katy Perry Lunch Meal

Chicken breast and salad or veggies.

Katy Perry Snack 2 Meal

Any fruit and she eats almonds.

Katy Perry Dinner Meal

Chicken with veggies little rice sometimes.

The other thing Katy Perry does is drink a lot of water throughout the day. Her diet and exercise routine are strictly adhered to, and she says she won’t change or let up on them anytime soon. I guess this was it for Katy Perry’s diet and exercise routine.

A salad is the best way to eat Quinoa (pronounced keen-wah), one of the light and wholesome grains. Prepared at home, this dish is simple to prepare. Quinoa should be boiled for 15 minutes in water when you are doing this. The water should be drained and allowed to cool. Next, add the chopped veggies including onion, tomato, carrot, and garlic, as well as the sunflower seeds. Put the oil, parsley, and salt, and pepper in the jar. Combine well with olives, cheese, and salt, and garnish with lemon and low-fat cheese.

Katy Perry

The diet plan Katy Perry follows for herself was all about that. However, besides those things, she also follows some diet tips that she incorporates into her daily routine. She believes that the use of some tips and tricks can really enhance the whole way you consume food. Therefore, we will discuss that very topic in the next section.

Katy Perry Diet Tips

She has not taken part in extreme diets before, but she has followed them in the past. She believes there are a few tips and tricks she follows and that would actually lead to change in her life, more than following extreme diets. As a result, the focus will be on those changes in this section. Here’s what you need to know.

The benefits of eating an immune-boosting diet

Katie is a fan of Harley Pasternak’s Five Factor Diet. There are five small nutritious meals permitted per day and five times a week of physical activity. Now, as she explained to People, she’s all about soups with light broths, grilled chicken, whole grains such as quinoa, and grilled asparagus. For optimal performance and to preserve her energy levels, she drinks fresh-pressed juices and coconut water. She consumes a balanced diet to avoid becoming ill.

Swapping smartly

In the case where Katy wants some Mexican food, she finds a healthier version such as turkey, black beans, and low-fat cheese quesadillas. The singer often craves nostalgic favorites like PB&J, so instead of eating processed foods, she drinks smoothies with flavors she enjoys without the fat.

Katy Perry

She follows a healthy diet

Katy Perry follows Harley Pasternak’s diet. Harley Pasternak believes that you should eat five small, healthy meals a day and exercise five times a week. In an interview with PEOPLE, Katy revealed that she eats broth, grilled asparagus, quinoa, and grilled chicken. Likewise, coconut water and freshly squeezed fruit juices provide her with nutrients and vitamins. Thus, Katy takes good care of her health and maintains high energy levels for work and performance by consuming balanced meals and avoiding illness. Whenever she is craving certain foods or smoothies, she turns to healthier versions of the meals, including smoothies that contain healthy flavors without the fat.

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