Miley Cyrus, often dubbed the “Pop Chameleon,” has continually reinvented herself over the last two decades. She began as a breakout Disney star, which led to her becoming a musician and style icon. We think she always looks fabulous!
You might be wondering how she manages to stay in such incredible shape despite her busy schedule. Well, let’s take a look at Miley Cyrus’ workout and diet routine which keep her rocking both on stage and in life!
Spoiler alert it’s more than just swinging from wrecking balls ;)
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MILEY CYRUS’ DIET
Miley Cyrus is a known vegan, following a strict vegan diet from 2013-2019. But in 2020, she ditched her plant-based diet and decided to reintroduce fish and omegas into her diet, adopting a pescatarian approach to function properly. Miley explained that her body needed the fats and proteins from fish that an infinite number of avocados could never provide. She was experiencing nutrient deficiencies and low energy. She reportedly cried while eating fish for the first time saying it “hurt her.” Miley also eats gluten and dairy free, to reduce inflammation and maintain weight and energy levels.
I know that being vegan works well for some people but similar to Miley, the strictly vegan diet didn’t work for me either. I mean, I was happy with it for a month or two (you can read about my experience with the vegan diet here) but I then had to switch back to eating meat.
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BREAKFAST
Miley starts her day with a smoothie packed with fruits like bananas, berries, and mangoes. She tops it with chia seeds, hemp seeds, and nuts for added protein and omega-3 fatty acids, blending it all together with a splash of almond milk.
Who wouldn’t love a good smoothie for breakfast? Just like Miley, I also enjoy starting my day with a smoothie. It’s light, refreshing, and packed with nutrients. Here’s an easy-to-follow recipe for my favorite banana protein smoothie!
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LUNCH
For lunch, Miley enjoys a big, colorful salad with mixed greens, avocado, cherry tomatoes, cucumbers, and bell peppers. She adds a protein source like chickpeas or tofu and dresses it lightly with olive oil, lemon juice, and herbs.
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SNACKS
She keeps her snacks simple and healthy. She likes fresh fruits like apples or a handful of nuts. Another favourite snack is hummus with veggie sticks like carrots and celery.
DINNER
Dinner for Miley is a hearty quinoa bowl with black beans, corn, tomatoes, and a variety of greens. She spices it up with some guacamole and salsa for an extra burst of flavour.
DESSERT
For dessert, Miley often opts for treats like homemade vegan cookies made with almond flour and coconut sugar. Miley is known for her love of cooking and often prepares her meals. This helps her stay mindful of what she’s eating and maintain control over her diet.
STAYING HYDRATED
Staying hydrated is important for Miley, especially when she’s dancing and singing. She drinks plenty of water throughout the day to stay fresh and healthy.
Hydrated and healthy? Check and check!
MILEY CYRUS’ WORKOUT ROUTINE
I get a lot of questions asking what Miley Cyrus does to lose weight. Well Miley has always had an incredible figure and she’s maintained this through a fun and varied workout routine that helps her stay strong, flexible, and happy.
ASHTANGA YOGA
Miley Cyrus is a big fan of yoga, especially Ashtanga yoga, which has been a huge part of her fitness routine for years, and she practices nearly every day, often for 2 hours!
Ashtanga is a more physically demanding practice, focusing on building strength, flexibility, and mindfulness. Miley has credited it for helping her stay strong, flexible, and grounded.
In the morning, Miley kicks off her yoga sessions with sun salutations to get her blood flowing and warm up her muscles. She moves into poses like Warrior I and II to build strength and stamina, and she incorporates balance poses such as Tree Pose and Half Moon Pose to keep her practice dynamic and engaging. She wraps up her routine with deep stretches and hip openers, focusing on flexibility and relaxation.
Miley’s love for Ashtanga, combined with the fluidity of Vinyasa yoga, shows how dedicated she is to keeping her body and mind in top shape. Both styles are intense and transformative, helping her maintain the calm and strength that comes from consistent practice.
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In the evenings, she does a gentler yoga practice to relax, with easy stretches, deep breathing, and meditation, perfect for unwinding after a busy day.
PILATES
Pilates is another essential part of Miley Cyrus’s fitness regimen, helping her stay toned, improve posture, and enhance flexibility. She has been doing 30 minute daily Pilates sessions since 2013, and she even has her own studio at home. The pilates workouts focus heavily on core strength, which plays a crucial role in overall fitness and body stability.
Miley began her Pilates journey back in 2013 and quickly became dedicated to it. According to Harper’s Bazaar Australia, she was doing Pilates workouts daily at one point. Her commitment was so strong that she reportedly installed a Pilates studio in her home, allowing her to get those core-strengthening sessions in without even leaving the house.
RELATED POST: DOES PILATES HELP YOU LOSE WEIGHT?
CARDIO
Cardio is a must for Miley. She mixes it up to stay motivated and fit. She needs a lot of energy for her on stage performances.
She enjoys outdoor runs and hikes with her dogs, because what’s better than getting fresh air and spending time with cute pups? She also mixes in dance sessions.
I’m also a HUGE cardio advocate and I love low-intensity steady-state cardio, like walking. I find it works wonders for fat loss, especially in your lower body and I love the fact it’s so simple, easy, and doesn’t cost a thing. I highly recommend it to women of all ages especially for busy women who are looking for a way to reduce stress.
RELATED BLOG POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR FAT LOSS
Dance workouts are another favourite. Dance is natural for Miley, and her high-energy dance sessions are great cardio and also help her practice for her performances. She dances like the whole world is watching!
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STRENGTH TRAINING
Strength training is important in Miley’s routine. She does a mix of bodyweight exercises, resistance bands, and free weights to build and tone her muscles. For her upper body, she does push-ups, tricep dips, and shoulder presses, often using resistance bands for bicep curls and lateral raises.
Her lower body workouts include squats, lunges, and deadlifts, targeting the glutes, quads, and hamstrings. She adds resistance to make the workouts tougher and more effective. Full-body circuits, like burpees, mountain climbers, and planks, give her a complete workout.
I think squats and lunges are great lower-body moves but if you are someone who struggles with bulking up easily in your legs and you don’t want to make your thighs bigger, I would probably skip squats and lunges. You see, Miley has an ectomorph body type and this body type doesn’t build muscle that easily.
Knowing your body type is super important when deciding on your fitness routine. Some body types lose weight a bit harder than others and some body types build muscle quicker than others. So if you have specific fitness goals and you want to make sure you will choose the right workouts to help you reach those goals, I would highly recommend figuring out your body type.
Luckily there is an easy way to figure out your body type! Just do my FREE body type quiz for women and in just 2 minutes, you’ll know your body type and how to eat and train to get the BEST possible results.
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REST AND LIFESTYLE
Miley knows that rest and recovery are just as important as working out. She makes sure to get plenty of sleep and takes rest days to let her body recover. She also stretches regularly to stay flexible and prevent injuries. Foam rolling helps her massage tight muscles and improve circulation.
Miley Cyrus also no longer smokes or drinks and has spoken about being completely sober—committed to overall wellness
MENTAL HEALTH PRACTICES
Mental health is a big deal for Miley. She practices meditation and mindfulness to reduce stress and stay focused. Spending time with loved ones and enjoying her hobbies helps her keep life balanced and fun.
Her approach to fitness and wellness is all about balance. Miley works on her body, mind, and soul. She understands the link between physical health and mental well-being and uses yoga and meditation to take care of both. She listens to her body and adjusts her routine when needed, knowing when to push herself and when to rest.
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Wrapping Up
Miley Cyrus’ workout and diet routine is a masterclass in living a healthy, and balanced life. Her commitment to a vegan lifestyle, diverse exercise regimen, and wellness practices is inspiring.
Miley’s approach offers great insights into achieving a fit and fabulous lifestyle. Remember, it’s all about finding what works for you and rocking it like the star you are. Keep shining, stay healthy!
Love Rachael xx
Featured Image: Miley Cyrus’ Instagram Account
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