Britney Spears Workout Routine and Diet

“I don’t like defining myself. I just am.” –Britney Spears

Britney Spears is one of my favorite female celebs of all time.

I want to profile the Britney Spears workout routine and diet for a couple of reasons. First, she’s turning 30 this year (hard to believe, right?) and has never looked better. Not to mention she has two kids. Second, she didn’t always look this good. She has had some highly publicized issues with weight gain in the past, but has since overcome them and gotten back into phenomenal shape. This is important because a lot of readers can identify with this. Many of the celebrity routines I have reviewed display a near flawless lifestyle from the beginning. It’s not always like that for everyone.

Britney Spears’ journey reflects some of the more “real life” struggles everyday people face with weight loss.

Back in 2007, Britney struggled with binge eating.

After losing custody of her children, she turned to burgers, chips, candy, and other sweets and reportedly got up to 160 lbs. To put this in perspective, she is 5-4, so this definitely put her in the overweight BMI category. She tried taking diet pills and diuretics, but as we all know, this is not a healthy approach to dieting. Of course it didn’t help that she wasn’t a fan of fruits and vegetables. This is also understandable. There was a point when I didn’t like fruits and veggies either, but since I started eating them regularly, they’ve grown on me. She also drank a lot which wasn’t helping her case.

Since then, she has cleaned up her diet significantly.

She now eats five small meals a day. These meals are healthy, small in size, and high in protein. An example would be something like eggs or grilled chicken. She has also cut out liquid calories. This includes booze which is key because excess alcohol suppresses fat burning. She has also eliminated drinks like Starbucks frappuccinos which are a few hundred calories a pop. This is like the equivalent of a meal! Getting rid of drinks like this is a simple fix for someone who has them regularly. Instead, you can enjoy a coffee with Stevia, cinnamon, and cream for less than 100 calories. She also replaced sugary fruit juices with raw fruits, which are much better for you. She currently maintains a 1,500 calorie per day diet six days a week and a cheat day once per week.

Britney in 2007 (left) and 2011 (right).

Britney’s overall workout routine is very simple.

She enjoys working out, seeing it as a “spiritual thing”. Since she travels a lot, she does quite a bit of cardio on the treadmill at least every other day and sometimes every day. She also incorporates some light resistance training. Before her most recent tour, she amped up her workout routine by incorporating five hours of dance per day. Without a doubt, the metabolic effect of this helped her burn even more calories and slim down even quicker. Dance is one of the best activities you can do to increase your metabolism because it taxes the entire body. This is yet another example of how celebrities undergo long, rigorous training in preparation for a role or event. Most women wouldn’t have time for this and would benefit more from a workout routine that employs strategic resistance training and cardio for a slim physique such as Visual Impact for Women.

One aspect of Britney’s workout that’s not so simple is her ab routine.

She was obviously in excellent shape from all of her dancing, but she took it a step further with her ab workout. I don’t know if she still does this now, but she used to perform 500 to 1,000 crunches per day. Pretty impressive stuff. I hope she continues to succeed in music as well as in being a fitness role model for women. What are your thoughts on the Britney Spears workout routine?


About admin

I'm an introvert, number nerd, food junkie, personal finance enthusiast, and fitness blogger. I specialize in fat loss and stress-free fitness for busy people.


  1. “Now, do you count by one’s or ten’s?” Haha that is pretty good.
    But I agree, that looks like a great routine.
    Nate´s last blog post ..Stress Relief

  2. I don’t pay too much attention to celebrity workouts any more. I’ve come to the realization they have more time, more money, and less obligations than the average person. This combined with the fact that looking good is their job means they are highly motivated to get in great shape by exercising as much as possible and eating as healthy as possible, no matter what the cost. That being said, there are a few good tips to extract. In this case, don’t overeat and watch out for liquid calories. Focus on higher quality foods. And get moving by doing something you enjoy.
    Dave – Not Your Average Fitness Tips´s last blog post ..Six Pack Abs Workout Routine, Diet Plan & Exercises

  3. @ Nate,

    Haha yeah I didn’t quite get the ones vs. tens thing either.

    @ Dave,

    I agree most celebrity routines aren’t realistic for normal people. I still think that celebs can be incredible fitness role models, though. I was inspired to obtain a great physique by idolizing Cam Gigandet’s appearance in Never Back Down. The volume of training is much higher for celebrities. Since regular people usually can’t mimic this, they need to focus more on calorie restriction and tools like intermittent fasting.

  4. Hi

    As you say celebrity bodies can be a great inspiration for people taking action and getting in shape. I know for me after watching the rocky films way back that was my motivation to start serious training. I just think people have to remember that to achieve the results they do celebrities have lots of time and resources plus huge motivation.



    ps Utd not playing well at the moment but hanging in there. We need a new midfielder so Rooney can get back up front again.
    Howard – Energia Fitness´s last blog post ..3 Reasons why you struggle to burn fat consistently

  5. @ Howard,

    I believe people can get into good shape with a minimal time commitment. However, getting into amazing shape requires a higher training volume. I don’t think there is any way around this. A lot of people may not care about being ripped, though, as long as they are lean and healthy

  6. Britney is looking nice in 2011. But ye as Dave says celebs have lots of time to devote to working out. Currently I maintain at about 8-9% bodyfat on a 2 day workout schedule. Can’t wait for xmas holidays when I have a month off of uni and can really push my workout volume. I have succesfully innovated a spin of lean gains, doing 14 hour fasts and seeing if they were effective at preventing fat gain while eating alot of junk food, has worked so far. Will do a post on that soon.

    @howard- Are you from the UK mate, or you just support Man Utd from another country. I am a big Utd fan living in London, would be nice to know if there are any other guys in our niche from the UK.
    Michael @´s last blog post ..Joe Manganiello Height And Workout Routine

  7. I know that celebs have more money, time and motivation to train, but can you imagine being under the amount of scrutiny that they are under. It would be a hard way to live your life, being judged everyday about how you look. Mind you the millions of dollars would make it easier to cope…lol
    Niko@noexcusefitness´s last blog post ..Weight Training for Fat Loss

  8. @ Michael,

    I’ve also been able to get away with eating more junk food lately since I’ve been doing a lot of HIIT + IF. I notice best results when I really try to eat clean, though.

    @ Niko,

    They certainly are under a lot of scrutiny, but a lot of them seem to really enjoy keeping in good shape and looking great which makes the process much easier. In a sense, it is something they have to do, but once they have that mindset, it becomes something they’d do whether or not they are in the spotlight.

  9. I was reading through the comments and I must say I completely agree with what Dave has to say. Celebrities and athletes perform routines that are simply not feasible for the average person. But, at the same time, there are some extractable tips from every routine and every diet. Nice post!
    Srdjan – Bloom to Fit´s last blog post ..How to Strengthen Ankles for Life

  10. I guess it’s important to say happy birthday to Ms. Spears :)
    Srdjan – Bloom to Fit´s last blog post ..Function of Respiratory System in a Functionally Strong Body

  11. @ Srdjan,

    Yep happy birthday to her, indeed! Still can’t believe she is 30!

  12. Very nice, Check out Britney Spears Workout routine here:

  13. AH! My web series is all about celebrity diet and fitness trends and I do know that Britney Spears… doesn’t work out at much as she used to! Ah ha ha, but we all knew that lol!

  14. I’m extremely impressed with your writing skills and also with the layout on your blog. Is this a paid theme or did you modify it yourself? Either way keep up the nice quality writing, it is rare to see a great blog like this one these days.
    pure green coffee´s last blog post ..pure green coffee

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