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Chiwetel Ejiofor Workout Routine

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Chiwetel Ejiofor's Workout Routine and Diet

What does Chiwetel Ejiofor’s workout routine look like?

Chiwetel Ejiofor is a British actor who is best known for his work in Love, Actually, 12 Years a Slave, American Gangster, Lion King, Doctor Strange, The Martian, and The Boy Who Harnessed the Wind, in which he starred and directed.

Chiwetel Ejiofor has a naturally lean body, but he takes his fitness up several notches when training for a role, particularly those with stunts and fight scenes.

While we’ve done thorough research on Chiwetel’s workout routine and diet, this post is not his exact routine. It’s a compilation of his social commentary, interviews he’s done, and information from experts in the industry.


Current Stats 

  • Height:‎ 5’10”
  • Weight: 170 pounds
  • Age: 44 years old
  • Birthday: July 10, 1977
  • Accolades: BAFTA Award, Laurence Olivier Award, a NAACP Image Award, and nominations for an Academy Award, two Primetime Emmy Awards, three Screen Actors Guild Awards, and five Golden Globe Awards


Workout Principles

As a boy, Chiwetel Ejiofor played soccer in his hometown of London, but he didn’t spend much time dedicated to weightlifting or training for any particular fitness goals.

It wasn’t until he was a well-known actor getting cast in starring roles, that the actor really started to focus on his fitness regime and worked with professional trainers in the gym to sculpt a physique he could be proud of.


Chiwetel Ejiofor’s Workout Routine

Chiwetel Ejiofor doesn’t work out to achieve a particular weight gain or loss; he goes off of how he feels, his energy levels, and what he’s able to achieve while filming, in practice, and during training sessions.

Having a naturally lean body gives him a significant advantage when he’s training, but he still challenges himself and enjoys trying new exercises, workout programs, and sports. He focuses on the amount of muscle he wants to gain and works hard to achieve his goals.

Here is the Chiwetel Ejiofor workout routine:


Monday – Cardio

On Monday, Chiwetel goes on a long 7-mile run outdoors.

When training for a role, Chiwetel Ejiofor pairs cardio workouts with strength training to burn fat, build on his endurance for fight scenes, strengthen his entire body, and be less prone to injury.


Tuesday – Jiu-Jitsu

When he was cast in RedBelt, Chiwetel Ejiofor began training in Jiu-Jitsu in order to deliver an authentic performance in the film. He played an expert in the Brazilian fighting sport and is seen training police officers to handle themselves properly in physical situations.

Chiwetel became passionate about the sport and continues training in it to this day. He may work with a private trainer or in a group setting, but he makes sure to complete a workout several times a month to stay sharp.


Wednesday – Upper body strength training

On Wednesday, Chiwetel performs a strength training program to sculpt his entire upper body, emphasizing his back, shoulders, biceps, and pecs with heavy weight.

  1. Upright row (4 sets, 12 reps)
  2. Push up (4 sets, 12 reps)
  3. Bird dog (4 sets, 12 reps)
  4. Deadlift (4 sets, 10 reps)
  5. V-Up (4 sets, 12 reps)
  6. Deadbug (4 sets, 12 reps)
  7. Tricep pushup (4 sets, 12 reps)
  8. Plank (4 sets, hold for 1 minute)
  9. Pull-up (4 sets, rep til failure)


Thursday – Cardio

Whether in the gym on the treadmill or in the great outdoors, Chiwetel Ejiofor takes another long run on Thursday with his dog as his running buddy.


Friday – Lower body strength training

On Friday, Chiwetel Ejiofor is training his lower body, with an emphasis on the glutes, quads, and hamstrings.

  1. Glute bridge (3 sets, 10 reps)
  2. Deadlift (3 sets, 8 reps)
  3. Plank (3 sets, hold for 1 minute)
  4. Squat (3 sets, 10 reps)
  5. Lunge (3 sets, 10 reps)
  6. Kettlebell swing (3 sets, 12 reps)
  7. Burpee (3 sets, 5 reps)
  8. Leg extension (3 sets, 10 reps)
  9. Calf raise (3 sets, 10 reps)


Saturday – Core

On Saturday, Chiwetel Ejiofor sets aside 30 minutes for a core program that sculpts his famous abs. Here’s an ab workout the actor is likely to do:

  1. Deadbug (3 sets, 12 reps)
  2. Plank pike (3 sets, 15 reps)
  3. Crunch (3 sets, 12 reps)
  4. Reverse crunch (3 sets, 12 reps)
  5. Flutter kick (3 sets, 15 reps)
  6. Russian twist (3 sets, 12 reps)
  7. Hanging leg raise (3 sets, 12 reps)
  8. Mountain climber (3 sets, 20 reps)
  9. Medicine ball slam (3 sets, 10 reps)
  10. Bird dog (3 sets, 12 reps)


Sunday – Rest

After a busy week filled with work and workouts, Chiwetel Ejiofor takes a rest day on Sunday. He studies scripts, catches up with friends and family, and prepares for the upcoming week.


Chiwetel Ejiofor’s Diet 

Chiwetel generally eats a healthy, nutritious diet and makes smart food choices 90% of the time. He isn’t afraid to indulge his sweet tooth and may sneak a snack or two even when he is deep in a training program for a film.

The actor eats three meals a day and tries to stick to primarily lean meat, like turkey and chicken, and leafy green vegetables. He drinks tea, water, and protein shakes when he’s training for a film.

Here is Chiwetel Ejiofor’s diet:


1. Breakfast 

  • Green smoothie
  • Avocado toast
  • Fresh fruit


2. Lunch 

  • Brown rice bowl with shrimp
  • Grilled vegetables


3. Dinner 

  • Grilled chicken
  • Green salad
  • Baked potatoes



It’s very possible that Chiwetel Ejiofor took supplements and vitamins when he trained for any film he was in. Supplements help the actor gain weight during training, burn fat, and remain focused during workouts.



Chiwetel Ejiofor is an actor who puts his heart and soul into every role he takes on. His passion makes every movie worth watching, and it’s easy to see how hard he trained for every film he’s in. We look forward to seeing what films he takes on next, and where his career takes him. 

He may be famous, but the actor remains a humble person who is kind, compassionate, and grateful for his talents and abilities, in film and in the gym. We could all practice living more like Chiwetel.

What do you think about Chiwetel Ejiofor’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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