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Demi Lovato Workout Routine

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Demi Lovato's Workout Routine and Diet

What does Demi Lovato’s workout routine look like?

Singer, songwriter, actor, author, and body-positive spokesperson Demi Lovato has become a phenomenon all around the world. 

What began as a successful acting career with several memorable roles on the Disney channel, quickly became full-blown stardom thanks to her amazing singing voice and ability to connect with fans. Demi is known and loved for being open and honest about the struggles she’s faced. 

Demi leverages fitness to gain confidence in the mirror and to come back stronger (physically, emotionally, and mentally) so she can face her struggles head-on.  

Within this article, we’ll discuss Demi Lovato’s workout routine, diet, and supplements: 

 

Current Stats 

  • Height:‎ 5’3”
  • Weight: 121 pounds (approximately) 
  • Age: 29 years old 
  • Birthday: August 20, 1992
  • Accolades: 65 awards, including an iHeart Radio Music Award, People’s Choice Awards, Teen Choice Awards, MTV Video Music Award, among many others.

 

Workout Principles

Demi sticks to a consistent workout regimen because it has a positive impact on her mental and emotional health. 

When she was struggling with body image and an eating disorder, she spent 4 hours in the gym each day because it was the one thing she felt in control of. In recovery, Demi knows that working out and eating healthy are tools to keep her strong.

 

 

Demi Lovato’s Workout Routine

Demi focuses on cardio and strength training exercises while building a healthy addiction to working out. 

During the height of her eating disorder, she spent more than 4 hours a day in the gym. Once in recovery, she reevaluated her habits and began building a better relationship with the gym. 

Demi spends 6 days a week in the gym doing a variety of workouts, including strength training exercises, MMA training, cardio, and more.

Her trainer, Danielle Martin, keeps her focused by building a program that includes Demi’s interests, like Brazilian jiu-jitsu. 

Demi prioritizes her physical fitness because it has a positive impact on other aspects of her life.

Here’s Demi Lovato’s workout routine: 

 

Monday: Cardio, Upper Body Strength

  1. 30 minute run on the treadmill
  2. 30 minutes on the rowing machine
  3. Upper body circuit

 

Demi’s upper body circuit:

  • Cable Bicep curls (3 sets, 10-12 reps)
  • Dumbbell curls (3 sets, 10-12 reps)
  • Bench press (3 sets, 10-12 reps)
  • Dumbbell press (3 sets, 10-12 reps)
  • Cross cable flys (3 sets, 10-12 reps)
  • Lateral raise (3 sets, 10-12 reps)
  • Shoulder press (3 sets, 10-12 reps)
  • Shrugs (3 sets, 10-12 reps)

 

Tuesday: Full Body Strength Training

  1. 30 minute warm-up on the treadmill 
  2. Full body strength training workout 

 

Demi’s strength training circuit:

  • Alternative side lunges (3 sets, 12-15 reps)
  • Burpees (3 sets, 10 reps)
  • Lunges kick throw (3 sets, 12-15 reps)
  • Walk Through push-ups (3 sets, 12-15 reps)
  • Woodchop squats (3 sets, 12-15 reps)
  • Crunches (3 sets, 12-15 reps)
  • Squat jumps (3 sets, 12-15 reps)
  • Battle ropes (3 sets, 12-15 reps)

 

Wednesday: Boxing

Demi trains with Tarsis Humphreys, who has a black belt in Brazillian jiu-jitsu.  Here’s an example of one boxing workout she’s done:

  • Lunge-kick combo (10 reps per side)
  • Curtsy side-kick (10 reps per side)
  • Wood chop squat (1o reps per side) 
  • Plank walk push up (10 reps)
  • Burpee (1o reps)
  • Crunches (25 reps) 

 

Repeat each set 3 times. Use 10-pound dumbbells

 

Thursday: Cardio, Lower Body Strength Training

  1. 30 minutes on the treadmill 
  2. 30 minutes of rowing 
  3. Lower body strength training circuit

 

Demi’s lower body circuit:

  • Weighted Barbell squats (3 sets, 12-15 reps)
  • Front squats (3 sets, 12-15 reps)
  • Leg extension (3 sets, 12-15 reps)
  • Leg press (3 sets, 12-15 reps)
  • Lunges (3 sets, 12-15 reps)
  • Leg curls (3 sets, 12-15 reps)
  • Step-up lunges (3 sets, 12-15 reps)

 

Friday: Boxing

  • Lunge-kick combo (10 reps per side)
  • Curtsy side-kick (10 reps per side)
  • Wood chop squat (10 reps per side) 
  • Plank walk push up (10 reps)
  • Burpee (1o reps)
  • Crunches (25 reps) 

 

Repeat each set 3 times. Use 10-pound dumbbells.

 

Saturday: Strength Training

  1. 30 minute warm-up on the treadmill 
  2. Full body strength training workout 

 

Demi’s strength training circuit:

  • Alternative side lunges (3 sets, 12-15 reps)
  • Burpees (3 sets, 10 reps)
  • Lunges kick throw (3 sets, 12-15 reps)
  • Walk Through push-ups (3 sets, 12-15 reps)
  • Woodchop squats (3 sets, 12-15 reps)
  • Crunches (3 sets, 12-15 reps)
  • Squat jumps (3 sets, 12-15 reps)
  • Battle ropes (3 sets, 12-15 reps)

 

Sunday: Rest

After hitting the gym hard for six days, Demi takes Sunday as a day to let her body rest and recover. 

 

Demi Lovato’s Diet 

In her recovery and throughout the journey of building better eating habits and a healthier relationship with food, Demi focuses on eating smaller meals throughout the day instead of 3 main meals. 

She also eats small, protein-filled snacks during the day to curb cravings and keep her feeling full. She has a weakness for dark chocolate and often feeds her sweet tooth after a hard workout.

Most importantly, Demi avoids processed foods, sugars, and carbs. Healthy meals are key to refueling after workout routines.

Here is Demi Lovato’s diet: 

1. Breakfast 

  • Oatmeal
  • Egg white pancakes with applesauce
  • Bowl of fruit 

 

2. Lunch 

11 AM lunch

  • Turkey lettuce wrap with vegan cheese
  • Sweet potatoes

2 PM lunch

 

3. Dinner 

  • Ground turkey tacos with spinach and vegan cheese

 

Supplements 

Demi Lovato uses the following supplements to help fuel her gains: 

 

Summary 

Demi Lovato’s workout routine and diet plan have been carefully curated in order to set her up for success physically and mentally. 

After struggling with her body image, overcoming an eating disorder, and dealing with harsh critics, Demi Lovato has finally reached a place where she is confident in who she is. 

Demi’s journey to recovery post-addiction represents how hard work, therapy, and community can turn someone’s life around. We applaud her for facing her demons, seeking help when it was necessary, and choosing to use fitness as a way to heal. 

If you enjoyed this routine, check out some of our other female singer workout routines:

What do you think about Demi Lovato’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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