Emily Ratajkowski Workout Routine

The struggle to maintain a healthy, strong, and sexy body is oh so real – even for celebrities, who, for better or worse, have to. 

If you’re looking for motivation to get moving and make small changes in your routine, how about learning what it looks like in the lives of Emily Ratajkowski? After all, she’s one of the fittest celebrities on Earth and is one of the sexiest models of the modern era.

So, keep scrolling to know more about Emily Ratajkowski’s workout secrets.

Emily Ratajkowski Current Stats

File:Emily Ratajkowski Interview Nov 2019.png - Wikimedia Commons
  • Birthday: June 7, 1991 (age 30)
  • Height: 5’7”
  • Weight: 54 kg/ 119 pounds

Who is Emily Ratajkowski?

You probably already know her since she has always been in the spotlight as a gorgeous and talented woman with a physique that many aspire for. But for those who don’t, here’s a short introduction about her and how she views beauty and fitness in general.

Emily Ratajkowski is an American model, actress, and writer. She started her modeling and acting career in Los Angeles. When she was a child, she gained a role on the Nickelodeon series, followed by her role of Tasha in Nickelodeon’s iCarly.

During her interview about her raw book of essays, My Body, she shared that her beauty or body shape has been both a “blessing and [a] curse” in her life. She recalls how she once became a subject of sexual assault. 

But on the brighter side of things, that slim figure helped her work with several famous brands and appeared in various movies. Plus, she owns Inamorata, her own swimsuit line. 

And after giving birth to her first child with husband Sebastian Bear-McClard, it seems like motherhood didn’t change her relationship with her body at all. “You go from child to sex object to mother. But it was one of the most powerful physical experiences – being in a room and trusting my body,” she told Elle.

It also helped that she has fitness-oriented hobbies, such as cardio, yoga, and hiking. Just recently, the skinny model even heated up her timeline when she posted a picture to her nearly 29 million IG followers in a bright orange bikini. “We are more than just our bodies, but that doesn’t mean we have to be shamed for them or our sexuality,” the acclaimed model said.

But how hard exactly does she work to maintain that insane physique? Let’s find out!

Emily Ratajkowski’s Body Type

Emily is an ectomorph body type, like a lot of models. This body type is long and lean with little muscle and body fat. This implies that it’s difficult for her to pick up muscle. 

The supermodel, however, believes that her body type should not be the beauty standard. She shared this thought in an Instagram post of herself and her friend wearing swimsuits. “I love my friend’s body and both her and I think she looks great here!” 

The model added that just because people are used to seeing one body type on the internet doesn’t mean that it is the only body type that should be considered beautiful. 

Emily Ratajkowski Workout Routine Overview

Emily Ratajkowski’s Schedule

Here’s how her typical day looks like (based on a compilation of interviews):

  • 8:00 A.M. to  9:AM – Wakes up; enjoys the light that comes in her loft in LA; showers; visit Blacktop Coffee for breakfast, and starts work.
  • 11:00 A.M. to 1:30 PM – If on set, reads scripts, answers email, or talks on the phone about decisions and deals. If it’s her off, she’ll exercise, take a yoga class, or go on a hike.
  • 1:30 P.M. – Lunch
  • 6:30 P.M. – Run errands or go shopping; meet friends; go to a spa once a month (as a little treat for herself)
  • 7:30 P.M. to 8:30 P.M. – Goes home and cook or go out to dinner; considers dinner to catch up with people in her life
  • 11:00 P.M. – Drinks water (emphasized the importance of drinking a lot of water) and removes her makeup
  • 12:30 A.M. – Sleep

Emily Ratajkowski’s Actual Training Routine

Leg workout/ low-intensity workout

The supermodel loves long walks around LA and going outside with her friends. For her leg workout, she prefers walking to keep herself fit and to lose weight.

And true enough, low-intensity cardio, such as walking, is effective in burning fat and is not even difficult on the body. Emily also prefers hiking to help slim down her legs.

Another benefit of walking is that you can do it for longer or more often than other workouts since it’s gentle to the body. Walking is particularly great for those who want to slim down their legs.

Low-intensity resistance training

Since her cardio is not enough of a workout for her body, Ratajkowski also incorporates some resistance training in her workout routine. She doesn’t consider herself a crazy fitness person and does not want to lift heavyweights. So, she just opts for low-intensity resistance training.

Yoga and pilates

Emily Ratajkowski also performs yoga once or twice a week. In fact, she goes to a yoga studio near her house and admits that the class environment works really well for her. 

Yoga works your whole body without using heavyweights that may make you bulk up. Yoga is moreover beneficial for flexibility, mental health, digestive health, and sore muscles (getting rid of it).

The model also believes that both physical and mental health are aligned so taking care of yourself physically will have benefits mentally and vice versa. That’s why she even put time limits on her apps, like spending only an hour a day on Instagram and turning off news alerts.

Emily Ratajkowski Workout Tips and Tricks

Easy Does It

The Gone Girl actress prefers to do more outdoor exercises and go hiking than only hitting the gym. We can’t also deny that she has a good genetic trait. 

Yoga Magic

Although she’s not a huge fan of going to the gym, she goes to the studio and does yoga.

Give Yourself a Break

Before bed, the model shares that she chugs water. Most importantly, she is not too hard on herself. She believes that one should give themselves a break once in a while and just give more thought to the kind of ingredients that are going into your body or where things are coming from.

Emily Ratajkowski’s Diet/ Nutrition and Supplements

Ratajkowski really likes her food to be balanced, to be healthy, and give her body energy. She also admits that she cooks a lot, although she goes to some of her favorite restaurants. And if you’re wondering if she’s eating sweets or snacks, she says yes. “I definitely love a good cupcake sometimes.” So, here are the foods she usually eats to get that toned body!


  • Kouign-Amann (pastry)
  • Croissant (occasionally) 
  • Black coffee
  • Yogurt, toast, and granola (when at home)


  • Salad/ sandwich
  • Turmeric or beet juices
  • When on set, she eats whatever food is provided for everyone else


  • Protein/ meat – “I really like to eat meat. I crave iron,” Ratajkowski told Elle US.
  • Sushi (when she’s in the mood for a lighter dinner); Italian, Indian, or Thai food – She loves the food in an Italian restaurant downtown called Bestia and the “amazing sushi” from a tiny place called Mako in Little Tokyo Historic District.

Post-Dinner Sweets/Snacks

  • cupcake  (sometimes)

Things to Learn from Emily Ratajkowski’s Diet

So, if you’re an ectomorph like Emily Ratajkowski, your best fitness strategy is to follow a diet that is low in fats, moderate in protein, and high in carbohydrates. 

You should also stay away from foods or drinks that contain an excess of salt as it could make you heavier and feel enlarged than you are. And if you observe Emily Ratajkowski’s method of eating, she is not really excessively exacting but eats well instead.

[Related post: Best Low-Calorie Protein Powder]

Some supplements Emily Ratajkowski takes include:

  • Vitamin D – This compound assists in the absorption of calcium and other minerals and vitamins as well as promotes healthy bones.
  • B-Complex – These vitamins play an important role in the synthesis of red blood cells and promote cell health. It also gives you a boost of energy levels and supports healthy brain function.
  • Calcium – This supplement helps in building and maintaining strong bones as well as carrying out other important functions in the body. It’s even good for your nerves and heart.
  • Turmeric – Turmeric has immune-boosting benefits. It also has potent anti-inflammatory properties. 

Final Words

There is no denying that Emily Ratajkowski has curves in the right place. But if there’s one thing you learn about her workout routine and her diet, you’ll realize that anyone can be in great shape – both physically and mentally- as long as they get their body moving and eat healthily or a balanced diet.

By exercising regularly, you don’t even need to be at the gym. You can play a sport, trek, dance, swim, or do something that keeps you happy, and losing weight will just be a by-product of that hobby.

For more fitness tips and advice from top celebrities, you might want to read our other reviews at ExpertFitness.org.

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Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.