gogoalshop / April 19, 2023

2022 Cristiano Ronaldo's Secrets: Workout, fitness Routine and Diet Plan

Cristiano Ronaldo’s Workout and Fitness Routine

Cristiano Ronaldo is one of the world’s superstars on the football field. How does this living legend stay on top form? Those who know him must know that Cristiano Ronaldo's love for workouts and fitness is no less than football. Besides his crazy work ethic, he is also worshipped by millions around the world for his incredibly athletic physique.


His body is slimmer than a typical fitness model or bodybuilder, only with 7 percent fat, which is a result of Cristiano’s focus on improving his strength, endurance, speed, and functional movement in addition to his long and intense practices and footwork training,


Whether you're an athlete or an ordinary person, Cristiano Ronaldo’s workout and diet are sure to give you the hope and inspiration to get a healthy body and get into work every day with energy.

Cristiano Ronaldo’s Workout

The 36-year-old forward is ranked as the highest scorer in soccer history, having scored 782 goals and he is also a five-time Ballon d'Or winner, a five-time FIFA player of the year, and the first footballer to earn 1 billion in his career.


Cristiano Ronaldo’s Physical Measurements 

  • Height: 187 cm

  • Weight: 83kg

  • Shoe size: 9(US)

  • Chest: 43”

  • Waist: 33”

  • Thighs: 24”

  • Arms: 14”

  • Eye color: Hazel

  • Hair color: Black

  • Physique: Ronaldo has just 7 percent body fat, around 3 percent less than the average professional footballer, while his muscle mass stands at 50 percent, around 4 percent more than the average player.


Cristiano Ronaldo’s Diet Principle

Ronaldo follows a "small and often" diet to help him support muscle growth and maintain metabolism. He pays special attention to the nutrition he consumes to maintain the intensity of his practice throughout the day. What is all good and what should be avoided, are strictly selected in Cristiano Ronaldo’s diet plan.


  • Meal frequency: He typically divides his daily food intake into 6 smaller meals, which he consumes for a period of 2-4 hours. This is helpful to sustain a consistent and optimal rate of metabolism.

  • A diet with sufficient quantity of protein: His diet comprises plenty of lean meat as high protein intake is necessary for muscle repair

Supplements for recovery: Protein shakes, joint supplements, multi-vitamins.

  • Enough vegetables: Since vegetables have lots of minerals and vitamins, they are needed for recovery.

  • Sugary foods are avoided: Foods and drinks with high sugar content cause the accumulation of fat and slow down metabolism.


Cristiano Ronaldo’s Diet Plan


  • Whole-wheat or whole-grain cereal

  • Egg whites

  • Fruit juice


  • Whole-wheat pasta

  • Green vegetables

  • Baked potato

  • Chicken with salad


  • Tuna roll 

  • Fruit juice/lemon juice


  • Rice with pulses

  • Chicken or turkey breasts

  • Beans

  • Fruits


Cristiano Ronaldo’s Favourite Dish

Bacalhau à Brás and it layers of salted cod, onions, thinly sliced fried potatoes, black olives, and parsley atop a pile of scrambled eggs


Cristiano Ronaldo’s Workout Routine

In order to achieve the best possible state, Cristiano's fitness program is guided by professional nutritionists and fitness trainers. Since he joined Manchester United, his body has changed as time went by. In order to stay in top form, he works very hard both on the training ground and in the gym. Ronaldo always warms up at the start of every training session to reduce the risk of injury. He does cardio and weight/strength training, working on all parts of the body and focusing on exercises that not only improve strength, but also endurance. 


  • Practice 3-4 hours a day to ensure low fat levels (below 10%)

  • Short-term exercise, such as high-intensity sprint training.

  • Tactical exercises to communicate better with teammates.

  • Technical training to improve ball control and skills.

  • Training for specific muscle development in the gym, as well as increasing total body strength.

  • Cardio exercise includes several runs lasting 25-30 minutes.


Cristiano Ronaldo’s Workout Plan

As a footballer playing on the field since the age of seven, Cristiano Ronaldo is unexpectedly less suffered from injuries than other players. Apart from his intense football training, Cristiano Ronaldo also exercises 5 days a week for 3-4 hours. His main focus is on his leg workouts, upper body, and his guards, stability, and core. His workout plan is inspiring for any of us to learn from:



Cardio circuit featuring squats, jumps, and lunges. This circuit routine is repeated thrice by Ronaldo.

  • Barbell Squat | 8 reps

  • Box Jump | 20 inches, 10 reps

  • Broad Jump | 8 reps

  • Jumping Lunge | 8 reps for each leg

  • Lateral Bound | 12 inches, 10 reps


Rest day. A day for the body to relax and recover.


Arm circuit routine on 5 exercises. It’s repeated thrice by Ronaldo.

  • Burpee Pullup | 10-15 reps

  • Bench Dips | 20 reps

  • Pushups | 20-30 reps

  • Medicine Ball Toss | 15 reps

  • Push Press | 10 reps


Power cleans and sprints.

  • Power Cleans | 5 sets, 5 reps

  • Sprinting | 8 sets, 200 meters reps


Leg day with a focus on stability and abs.

  • One-Arm Side Deadlift | 3 sets, 5 reps, each arm

  • Dumbbell One-Legged Deadlift | 2 sets, 10 reps, each leg

  • Knee Tuck Jump | 3 sets, 10-12 reps

  • Overhead Slam | 3 sets, 10-12 reps

  • One-Leg Barbell Squat | 2 sets, 5 reps

  • Hanging Leg Raise | 3 sets, 10-15 reps


Rest day for Cristiano Ronaldo.


It’s mainly about Cardio exercise.

  • Rope Jumping | 10 sets, 1 min rest

  • Resistance Sprinting | 10 sets, 50 meters reps