Is Cristiano Ronaldo Workout Effective?

My list of celebrity workouts wouldn’t be complete without one of the fittest athletes with international popularity. Of course, I’m talking about Cristiano Ronaldo (This is in the title, after all!) While many aspire to be just as great athletes as the man, none would refuse to have a physique like him! If you strive for a sculpted body, try following the regular Ronaldo workout to see some fantastic results!

At a respectable age for an athlete, Cristiano Ronaldo still maintains the superior form that keeps him in the ranks of the top football players in the world. This is the result of a strict diet and vigorous training—the former consists of 6 meals a day of healthy foods. As for the training, the athlete highlights the importance of a proper warm-up that includes cardio and stretching, followed by some weight training in the gym. His secret is consistency in your routine and proper diet. 

Now, when it comes to CR7’s workout game, it’s no secret he’s pushing his limits. And you know what’s just as mind-boggling? His net worth – with mind-blowing football contracts and a knack for business, Ronaldo’s bank account is flexing almost as hard as his muscles.

This is the basics of what you need to know about his fitness habits. However, the true magic lies in the details. As with all celebrities, Cristiano has a team of experts working for him and creating personalized tips and plans. Now, let’s check what exactly you should do to try exercising like Ronaldo. 

What is Cristiano Ronaldo’s Diet?

christiano ronaldo diet plan

Do you remember the iconic clip as Cristiano Ronaldo removes a Coca-Cola bottle at a press conference? That is the main thing you need to know about the man’s lifestyle. 


– urges Cristiano to drink plain water as the dozens of cameras turn his way. 

Soft drinks are a no for the player. And he highlights the importance of proper hydration to all his young fans of his. 

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As for the diet, Ronaldo keeps a strict eating schedule every 2-3 hours, appr. six times a day to keep metabolism high and drive hunger away. 

To maintain muscle mass, Cristiano keeps a high-protein diet. The regular foods included in such diets are

  • poultry 
  • beef
  • eggs
  • dairy products 
  • legumes and beans 
  • fish 

In addition, a protein shake after a workout or when you are short on time makes a great supplement. In addition, Ronaldo doesn’t miss on carbs but prefers wholegrain sorts, including fruit and vegetables. 

When eating out, Ronaldo’s customary order is a steak with a salad that fulfills both the high-protein and wholegrain carbs. 

If you struggle with keeping a healthy diet and often munch on junk food, read our list of food cravings and healthy alternatives for them.

Also, mind that Ronaldo doesn’t drink alcohol!! 

What Is Ronaldo’s Favorite Dish? 

A steak with a salad that I’ve mentioned can often be seen in his photos. 

The player is also a big fan of fish, which is especially beneficial to his daily intake of proteins, which would be very high considering his weight and activity levels. 

Ronald’s favorite fish dish is the Portuguese dish bacalhau à Braz. Basically, it’s shredded cod with potato and scrambled eggs. 

Here’s the recipe for the dish. 


  • desalted codfish
  • six eggs
  • two big potatoes
  • onion 
  • garlic cloves
  • olive oil 
  • salt/pepper/parsley/two bay leaves
  • black olives 
  1. (Desalt codfish if you have the regular one) Boil half a pan of water with garlic cloves and bay leaves.
  2. When the water is boiling, add codfish and boil it again. Set aside for 10 minutes. 
  3. Remove the fish and clean it from skin and bones. Shred it. 
  4. In a pan, on low heat, saute onion and garlic cloves.
  5. Add the fish and simmer it for a few minutes.
  6. Slice potatoes and throw them into the pan. Fry for several minutes.
  7. Beat the eggs in a bowl and pour them into the pan.
  8. Stir the dish constantly and season it with salt and pepper. 
  9. Turn off the hit and add chopped or whole olives and parsley on top! 

Enjoy the dish! 

What Is Cristiano Ronaldo’s Workout for Every Day? 

ronaldo workout

To keep in such good form, Ronaldo includes both cardio sessions and weight training in his routine. You’ll need a consistent routine to stay toned as Cristiano does; to burn all those calories and put protein into action. Unlike many celebrities I’ve researched, Cristiano has a leaner form and doesn’t strive for bulkiness. 

While the athlete’s football career is mainly focused on leg strength, Ronaldo puts extra importance on core and abs at home. The man recommends during abs before bed or straight after it. 

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Moreover, he provides some educational videos on his training on social media. One of his recent full-body workouts of his includes: 

  • lunges (10-20 reps 5 sets – he recommends 3 sets for amateurs)
  • lateral lunges with a jump (10 reps) 
  • pushups (10-20 reps 3-5 sets)
  • heel taps (25 reps 2 sets)
  • raised-leg crunches (10 reps 2-3 sets)
  • donkey kicks (20 reps 3-5 sets)
  • sumo squats (10-20 reps 3-5 sets)
  • low plank (shoulder taps/mountain climbers/knee taps) (10 reps each)
  • back-focused supermans (10 times 2 reps with short rest)

This is the workout the athlete sticks to on weekends. For us, amateur fitness enthusiasts, it’ll be enough for a decent full-body session! 

Here’s the video to understand the process better. 

Usually, Ronaldo works out five days a week, for several hours. However, usually, his sessions are diverse and consist of the following stages:

  • stretching 
  • cardio warm-up 
  • sprinting drills 
  • weight training 

The athlete highlights the importance of targeting both strength and stamina! Thus, be sure to include all kinds of training the athlete incorporates in his daily routine!

What Is Cristiano Ronaldo’s Workout Before Matches? 

ronaldo fitness

Before the football season and matches, in particular, the team trains together on specialized training grounds. Thus, the preparation at the time is more intense and lasts way longer than a couple of hours 5 days a week. 

Pre-season, Ronaldo reports having “more than one training session in a single day, plus strength and conditioning workouts.” During this time, Cristiano still regularly has 

However, this is not the full regime! It wouldn’t be a top football player training without 

  • technical drills for ball control 
  • technical exercises 
  • team communication exercises 

Considering how active football is, all these tactical and skill-improvement sessions also serve as decent cardio training. 

An interesting fact: did you know that an average central midfielder runs about 11 kilometers in a single game? A forward (which is Ronaldo’s position) is reported to cover around 9-10 kilometers on average. It’s also not a steady moderate-paced marathon for them. Forwards mostly move in short and fast sprints. 

If you would like to know whether you can “survive” a football match, just try joining a quarter marathon!!

Is Cristiano Ronaldo Workout Effective?

Cristiano Ronaldo’s that incorporates both cardio exercising and resistance training is a beneficial lifestyle overall. As you’ve seen in his full-body workout video, he makes suggestions for beginners and encourages to keep to your number of reps. No matter at what fitness level you are, a beginner or a pro, following the various workouts recommended by the top football athlete will bring you incredible results.

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After all, Ronaldo is a fine example of how consistent training can change a body. From a scrawny teenager, he transformed into a fitness goal for many!

His insistence on healthy dieting at all times and the elimination of nasty habits such as smoking, alcohol, or drinking sweet calories round up as a perfect regime for the body!

Cristiano Ronaldo Reveals His 15 Secret Tips! 

ronaldo abs

In an interview with Daily Mail, Cristiano revealed the whipping 15 secrets that help to maintain his superior physique. You can read the original interview with Ronaldo on the paper’s website. 

Here, I’ll highlight some essential tips that I believe could help you, my reader! 

Mental strength is just as important as physical strength and will help you achieve your goals.

We see similar advice from many celebs. Some suggest working on overcoming your boundaries; others recommend clearing your mind of the everyday debris. As a result, we can clearly make an observation that the mind is just as important when so many people “inform” swear by it. 

Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches.

So often, people neglect the importance of proper sleep for their fitness goals. Admit, you are guilty of that too. We all are! In reality, a proper rest makes all the difference. This is the time when our muscles repair and grow. If you are not resting well, you offset all the benefits of your training. 

I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best.

This tip is also connected to the importance of the mind for training. The proper mindset during a workout makes it ten times better. And this is the tip that I support wholeheartedly. When the mood is wrong, you feel weaker, not motivated, tend to slack off, and become tired unbelievably fast for your fitness level. 

Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mindset.


This is one valuable piece of advice! Training and fitness should be present in your life, but you indeed have to make time for your family, friends, and other pleasures. If one of the fittest athletes in the world can allow himself free time to enjoy with family, so can anybody. Remember that your fitness journey should be filled with joy and the feeling of accomplishment, not stress and overwhelming tiredness. A peaceful mind is a healthy mind! 

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These are the main tricks and tips Ronaldo recommends to his fans. He is a bright example of how balanced and effective they are. 

The overall list is a well-thought-out guide to lead a healthy lifestyle overall, not a muscle boost of three months before a role or a competition. Of course, if you truly want to train like Cristiano, you’ll have to devote yourself to an active and healthy lifestyle. Can you do that? I’m sure you are capable of anything you set your mind on. 

Cristiano Ronaldo seems to find the perfect balance in his life. He is a successful athlete, he loves his job, leads an active and healthy lifestyle, and has a loving family. As you’ve guessed from the whole study article, Ronaldo’s workout is not the only component of reaching such a toned physique. It requires a change of lifestyle to your healthiest habits. The overall mix of eating, working out, sleeping, and relaxing, combined in a consistent routine, is your way to success. 

Here are the tips posted in the interview article:

ronaldo tips


Irene’s fitness journey began in 2017 with attending classes to improve her health and researching the anatomy of working out. After years of investigating trendy and “up and coming” fitness regimes, she is ready to share the tips and advice she’s learned from athletes and expert trainers of the field.