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Tessa Thompson Workout Routine

Hanna Walther Author Profile



Tessa Thompson's Workout Routine and Diet

What does Tessa Thompson’s workout routine look like?

Tessa Thompson is an American actress that first gained popularity from her appearances in Mississippi Damned and For Colored Girls.

Since then, she can be seen in Men in Black 3, Thor: Ragnarok, Avengers: Endgame, Creed, Selma, and the popular HBO TV series, Westworld.

Many of these roles have stunts and other physically demanding scenes, so Tessa needs to be in prime physical shape to find success and credibility within each character.

While we’ve researched Tessa Thompson’s workout routine and diet plan thoroughly, this is not her exact routine.

It’s a compilation of her commentary from social media, interviews she’s done, and information from trainers and experts in the industry.


Current Stats 

  • Height:‎ 5’4″
  • Weight: 120 pounds
  • Age: 38 years old
  • Birthday: October 3, 1983
  • Accolades: African American Film Critics Award for Dear White People and Creed, Gotham Award for Dear White People, Hampton International Film Festival Award for Selma, 2021 New York Film Critics Online Awards for Passing


Workout Principles

While she is one of the most sculpted superheroes in the Marvel universe, Tessa Thompson is open about her training and diet for Thor: Ragnarok and how neither was sustainable for her lifestyle and body type. She tried to eat as much as Chris Hemsworth and failed.

Tessa appreciates what her body is capable of, but she doesn’t let the pressure to look a certain way affect her exercise routine and what she eats.

She wants to enjoy working out and looks forward to it. However, being too restrictive can lead to unhealthy habits, so Tessa Thompson prefers to keep her relationship with food and exercise casual and stress-free.


Tessa Thompson’s Workout Routine

Tessa enjoys her time in the gym and likes to mix up her workouts to include as much variety as possible; from circuit training to cardio, HIIT, powerlifting, and strength training, Tessa Thompson wants to incorporate it all. She enjoys the challenge of new workouts and classes and loves pushing herself to new limits.

She doesn’t take exercise too seriously but is well aware of the many health benefits of working out 3-4 times a week.

Here is the Tessa Thompson workout routine:


Monday – Full Body Workout

Tessa kicks off her week with a full-body workout that is a real burner and helps maintain her sculpted physique.


Jog half a mile on the treadmill

Full Body Workout:

  1. Front squat (3 sets, 10 reps)
  2. Arnold press (3 sets, 10 reps)
  3. Push up (3 sets, 10 reps)
  4. Leg raise (3 sets, 25 reps)
  5. Plank (3 sets, hold for 30 seconds)
  6. Skull crusher (3 sets, 10 reps)


Tuesday – Cardio & Pop Fitness

Tessa enjoys several forms of cardio, including hiking, running, and cycling. She also loves Pop Physique, a ballet barre-based class that creates lean lines and tight, compact muscles.

On Tuesday, Tessa will either take a cycle class on a stationary bike, go for a jog outside, or attend a Pop Physique class.

It depends on her mood, how much time she has, her energy levels, and how her body feels at that point in the day.


Wednesday – Full Body Strength Training

Wednesday’s full-body strength training program works nearly every muscle in the upper body and the core.

Thompson loves a strength training workout for the fat-burning benefits and for how strong she feels post-workout.


  1. Jog half a mile

Strength Training Circuit:

  1. Pike push-up (5 sets, 15 reps)
  2. Jump squat (5 sets, 10 reps)
  3. Burpee (5 sets, 5 reps)
  4. Sit up (3 sets, 30 reps)
  5. Leg raise (3 sets, 20 reps per leg)
  6. Reverse Superman hold (3 seconds, 10 seconds)


Thursday – Run Outdoors

Tessa tries to commit to one run a week, where she can get fresh air and enjoy being outdoors.

She enjoys the energy of a fitness class and working out in a gym, but thinks it’s important to spend time in nature.


Friday – Arms

While she filmed Thor: Ragnarok, Tessa Thompson would often be working out between sets to keep her pump on and to continue building strength and muscle mass. Here’s an arms program she was doing almost daily:

  1. Chin up (3 sets, 10 reps)
  2. Pull up (3 sets, 10 reps)
  3. Bench press (3 sets, 10 reps)
  4. Tricep extension (3 sets, 10 reps)
  5. Hammer curl (3 sets, 10 reps)
  6. Skull crusher (3 sets, 10 reps)
  7. Tricep pushdown (3 sets, 10 reps)
  8. Dip (3 sets, 10 reps)
  9. Bicep curl (3 sets, 10 reps)


Saturday – Pop Physique

On Saturday, Tessa attends another Pop Physique class to get her cardio and sculpt fix. She loves the energy and environment in these classes, and she is proud of the strength she’s built through consistency with this exercise program.


Sunday – Rest

Tessa Thompson takes Sunday off from the gym and lets her body relax and recover.


Tessa Thompson’s Diet 

When she’s training for a role, Tessa Thompson finds it easy to follow a strict diet when there’s an end goal in sight.

The rest of the time, she is fairly easygoing with her diet and eats food that fuels her body, gives her energy, and makes her feel good.

Here is Tessa Thompson’s diet:


1. Breakfast 

  • Avocado toast on whole wheat bread
  • Half a grapefruit
  • Black coffee
  • Nuts and almonds


2. Lunch 

  • 8 ounces of kombucha
  • Grilled chicken
  • Brown rice


3. Dinner 

  • Pasta with Alfredo sauce
  • Green salad



Along with her killer workouts and meals, Tessa Thompson gets support for her immune system through supplements and vitamins.

Here are a few things Thompson may take to help support her mind and body before, during, and after training:



Tessa Thompson is an admirable actress and humanitarian known for speaking out against social injustices that affect humankind worldwide. In addition, she’s a beast in the gym and has the physical stature of a female superhero.

Fitness is an important part of Tessa’s work, and she takes it seriously.

Can you commit to the intensity of this workout routine? All good things take time, so take small steps today, and before long, you’ll look back and be proud of how far you’ve come.

What do you think about Tessa Thompson’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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