Emily Ratajkowski Workout Routine and Diet Plan – Explained

  • By: jacob foxx
  • Date: January 30, 2024

Emily Ratajkowski is a force to be reckoned with. She’s taken the world by storm with her stunning beauty and enviable figure, but what may come as a surprise to some is that she works hard for her body.

With an intense workout schedule and healthy eating habits, Emily has earned the right to flaunt those curves in whatever outfit she damn well pleases!

In this blog post, we’ll take a look at what it takes to get Emily-level abs and share some of her favorite diet tips. It might just be easier than you think.

Emily Ratajkowski Workout Routine and Diet Plan

Who is Emily Ratajkowski?

Emily Ratajkowski, also known as Emrata, has made a name for herself in the modeling and acting industries.

Born in London to American parents, she was raised in sunny California and traveled extensively as a child.

At the young age of 14, she was signed with the prestigious Ford Modeling Agency. Ratajkowski decided to drop out of UCLA to focus on her modeling and acting careers, a decision that would prove to be pivotal to her success.

It was her appearance in Robin Thicke’s ‘Blurred Lines’ music video that gave her the breakthrough she needed, leading to roles in blockbuster films like ‘Gone Girl’ and ‘Entourage’.

She has also made appearances in the coveted Sports Illustrated Swimsuit Issue and maintains an active social media presence.

Standing 5 feet 7 inches tall and weighing approximately 120 pounds, Ratajkowski is a prominent figure in the fashion and entertainment industries.

emily ratajkowski workout routine

Emily Ratajkowski workout routine

American model and actress Emily Ratajkowski is well-known for her stunning appearance, and her workout routine always piques the interest of her fans.

Interestingly, Emily skips traditional gym sessions in favor of outdoor hikes, as she finds being in nature therapeutic for both her physical and mental well-being.

Despite her celebrity status, Emily has never employed a personal trainer, preferring instead to craft her fitness routine tailored to her needs.

Yoga is also among her go-to exercises, which she practices once or twice a week.

Given the positive impact on her overall health and fitness, it seems Emily’s natural, yet effective workout routine is worth adopting for those looking to enhance their workout uniquely.


  • 10 minute jog or power walk
  • 3 sets of 20 bodyweight squats
  • 2 sets of 15 burpees
  • 1 set of pushups to failure (aim for at least 10 reps)
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  • 3 sets of 30 mountain climbers
  • 2 sets of 20 reverse lunges with dumbbells
  • 1 set of 12 tricep dips with a chair or bench


  • 10 minutes on the elliptical machine or bicycle
  • 3 sets of 25 jumping jacks
  • 2 sets of 15 lateral raises with dumbbells
  • 1 set plank hold for 30 seconds

Thursday: Rest Day


  • 5 minute warmup jog/walk

2 rounds circuit training including:

  • 15 kettle bell swings
  • 12 jump squats
  • 10 inverted rows


Yoga Class

Sunday: Rest Day

Emily Ratajkowski Diet Plan

With a meal plan that includes a mix of healthy and indulgent options, Emily Ratajkowski knows how to enjoy delicious meals while still maintaining a healthy lifestyle.

For breakfast, she turns to coffee and kouign-amann, a sweet pastry originating from Brittany, and for lunch, she opts for either salads or sandwiches.

Come dinnertime, animal protein and cocktails or hard cider are on the menu. Despite her love for desserts like cupcakes, Ratajkowski makes a conscious effort to avoid refined foods, chemical additives, artificial ingredients, junk food, sugar, and salt.

Her meal plan includes a variety of nutritious options including meat, salad, sushi, coffee, beet juice with turmeric, and croissants.

With a balanced meal plan, Ratajkowski proves that enjoying delicious food and maintaining a healthy lifestyle can go hand in hand.

Sample Meal Plan for Emily Ratajkowski’s Diet Plan:

Breakfast: Greek yogurt with berries, chia seeds, and almond milk; a kouign-amann pastry.

Lunch: A salad made from mixed greens, grilled chicken, tomatoes, cucumbers, feta cheese and a light vinaigrette dressing; or a sandwich with whole grain bread, turkey, lettuce, tomato and avocado.

Dinner: Grilled salmon served with quinoa and steamed vegetables; or a veggie burger with sweet potato fries.

Snacks: Smoothies made with fresh fruits and vegetables; energy bars; Greek yogurt with nuts and honey; beet juice with turmeric.

Dessert: Dark chocolate covered strawberries; fruit sorbet; homemade banana ice cream.

Emily Ratajkowski Supplements & Recommendations

Emily Ratajkowski is a fan of taking supplements to boost her overall health and wellness. One of the supplements she recommends is a multivitamin, which helps to fill in any nutritional gaps.

She emphasizes the importance of Vitamin D, which aids in the absorption of other vitamins and minerals while also contributing to strong bones.

To aid in recovery from excessive alcohol intake, Ratajkowski suggests a B-complex supplement. Another valuable supplement she recommends is turmeric, which offers antioxidant and immune-boosting benefits.

Lastly, calcium is an essential mineral necessary for strong bones, teeth, heart, and nerves. By prioritizing these key nutrients with supplementation, Emily Ratajkowski can take care of her body and promote optimal health.

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I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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