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Dua Lipa Workout Routine

Rachael Bouley Author Profile Image



What does Dua Lipa’s workout routine look like?

Dua Lipa is a Grammy award-winning singer and songwriter. The English-Albanian artist is known for her signature disco-pop music and mezzo-soprano range.

Dua Lipa’s musical talent has scored her collabs with other big-name recording artists like Silk City, Martin Garrix, Calvin Harris, and Megan Thee Stallion.

As one of the biggest popstars of the 21st century, Dua Lipa is recognised for both her music and her amazing style that shows off her fab figure.

In this article, we’ll discuss Dua Lipa’s workout routine, diet, and supplements, based on interviews and personal trainer information. While we thoughtfully researched Dua’s exercise and eating habits, this is not her exact workout routine.

Let’s learn more about Dua Lipa’s exercise regime and healthy lifestyle.


Current Stats 

  • Height:‎ 5’8″ (173 cm)
  • Weight: 130 lbs. (59 kg)
  • Age: 27 years old
  • Birthday: August 22, 1995
  • Accolades: GQ Solo Artist of the Year (2018), Brit Awards British Album of the Year (2021)


Workout Principles

Dua Lipa is a busy superstar, which means she likes her workouts short and sweet. High-intensity interval training is a big hit with Dua, who can fit this exercise routine into her jam-packed recording and performing schedule.

A combination of cardio and resistance training helps Dua maintain a healthy weight while serving as a great stress reliever, too.

Considering the fun, sparkly outfits she rocks on stage, Dua is all for core focused exercises that give her rock-hard abs. Endurance exercise that helps her build stamina for performing on stage also makes a big difference.


Dua Lipa’s Workout Routine

As a pop princess and record-breaking recording artist, Dua Lipa has to work out on the road most of the time. Early morning workouts help her start the day off right wherever she is in the world.

To stay in such great shape, Dua mixes cardiovascular exercises and strength training several times a week, also adding in sweaty boxing sessions and yoga whenever possible.

The end result is envy worthy abs and incredible muscle stamina for her world tours and hours of singing and dancing on stage.

Here is Dua Lipa’s workout routine:


Monday – Strength Training 1

  1. Hill sprints (20 minutes)
  2. Jump squat (3 sets, 15 reps)
  3. Push-ups (3 sets, 15 reps)
  4. Pull-ups (3 sets, 15 reps)
  5. Walking lunge (3 sets, 10 reps)
  6. Curtsy lunge (3 sets, 10 reps)
  7. Inverted pull-ups (3 sets, 10 reps)
  8. Mountain climbers (1 minute)


Tuesday – HIIT 1

Dua does 30 reps of each exercise and repeats the routine at least twice, if not more depending on how much time she has.

  1. Bicycle crunches
  2. Leg raises
  3. Jumping jacks
  4. Pull-ups
  5. Mountain climbers
  6. Burpees
  7. Push-ups
  8. Jump rope


Wednesday – Strength Training 2

  1. Hill sprints (20 minutes)
  2. Plie squat (3 sets, 12 reps)
  3. Exercise ball crunch (3 sets, 20 reps)
  4. Dumbbell rear lunge (3 sets, 15 reps)
  5. Romanian deadlift (3 sets, 15 reps)
  6. T-bar row (4 sets, 8 reps)
  7. Incline dumbbell bench press (3 sets, 12 reps)
  8. Cable face pull (3 sets, 15 reps)


Thursday – HIIT 2

For her second HIIT workout of the week, Dua dedicates one minute per each exercise. She does as many reps as she can in 60 seconds before moving on to the next one, with 2-3 rounds ideal per session.

  1. Wide-grip pull-ups
  2. Burpees
  3. Mountain climbers
  4. Leg raises
  5. Kettlebell swings
  6. V sit-ups
  7. Jump squats
  8. Lunges


Friday – Boxing

  1. Jump rope (1 minute)
  2. Jumping jacks (1 minute)
  3. Jog in place (1 minute)
  4. Boxer push-up (2 sets, 10 reps)
  5. Double jab cross (2 sets, 20 reps)
  6. Boxer bicycle crunches (2 sets, 20 reps)
  7. Jab cross jab (2 sets, 20 reps)
  8. Jab cross hook (20 sets, 20 reps)
  9. Jab cross uppercut (2o sets, 20 reps)
  10. Jump rope (1 minute)


Saturday – Yoga

  1. Child’s pose (5 breaths)
  2. Donward dog (5 breaths)
  3. Rag doll (5 breaths)
  4. Sun salutation (4 reps)
  5. High plank (15 second hold)
  6. Upward facing dog (2 breaths)
  7. Oblique twists (12 reps)
  8. Leg lifts (12 reps)
  9. Chest fly (10 reps)
  10. Downward dog (5 breaths)
  11. Sun salutation (4 reps)
  12. High plank (15 second hold)
  13. Weighted crunch oblique twist (20 reps)
  14. Glute bridge (8 reps per side)
  15. Figure four (30 seconds per side)
  16. Sun salutation (4 reps)
  17. Child’s pose (5 breaths)
  18. Savasana (2 minutes)


Sunday – Rest

Even pop stars need a break! Dua Lipa reserves Sundays to spend time with family and friends and take her beloved canine companion for a walk.

A light walk or yoga session is all she will do most Sundays, allowing her muscles to recover as she prepares for upcoming training sessions throughout the next week.

With a physical and mental break on Sundays, Dua reconnects with loved ones and feels well-rested going into a busy week of working out and performing.


Dua Lipa’s Diet 

Over the years, Dua Lipa has embraced more mindful eating by focusing on whole foods and nutrient-rich meals.

Dua feels the term cheat day implies something is wrong, so instead she maintains a healthy mindset by indulging in her favourite foods for one or two meals a week.

Otherwise, she chooses fresh vegetables and fruits as much as possible, along with lean protein to build muscle and provide energy for her busy lifestyle.

Here is Dua Lipa’s diet:


1. Breakfast

  • Eggs
  • Fruit


2. Snack


3. Lunch

  • Cashew butter chicken salad
  • Cold juice


4. Snack


5. Dinner

  • Salmon
  • Veggie salad



In addition to daily exercise and a healthy diet, Dua Lipa’s personal preference is to take a few different supplements to promote overall health. She understands how vitamins and minerals play a role in both bodily functions and physical appearance.

These are her top picks:



Dua Lipa is proof that you can enjoy foods and fitness while maintaining balance and looking your best.

The worldwide pop phenomenon chooses full body workout options she truly loves, like HIIT cardio, boxing, and yoga. If you’re looking to work all your muscles, Dua Lipa’s cardiovascular exercise regime is a great choice.

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

Rachael has been hitting the gym daily for over a decade, and she's passionate about living a healthy, active lifestyle. She shares her extensive health knowledge and love of fitness with us by covering supplements and workout equipment. Most of the time you can find her strength training or on the elliptical, getting in her favorite cardio.

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