Hilary Duff's workout and diet: Her secret to stay in shape

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Hilary Duff, a renowned actress and mother of three, has become an inspiration for maintaining a remarkable physique, particularly after gracing the cover of Australian Women's Health in January 2023.

Despite facing challenges such as recovering from an eating disorder and balancing a demanding career and family life, Duff has demonstrated a strong commitment to her health and fitness. He journey, which involves a dedicated workout regimen and a mindful approach to diet, showcases her resilience and dedication.

This article delves into the specifics of Hilary Duff's fitness routine and dietary habits, revealing how she has sculpted her body while maintaining a healthy mindset.

By exploring her workout routines and dietary strategies, we uncover the secrets behind Hilary Duff's ability to stay in shape, a testament to her hard work and perseverance.


Hilary Duff's Workout Routine

Hilary Duff (Image via Pinterest)
Hilary Duff (Image via Pinterest)

Hilary Duff's workout regimen is a blend of strength, stability, and consistency, crucial in sculpting her toned figure. Emphasizing strength training over cardio, Duff hits the gym four to five times a week, focusing on building muscle mass.

Her routines, guided by personal trainers like Dominic Leeder, include a variety of exercises such as weighted squats, lat pulldowns, and stability exercises like Bosu ball squats and stability ball skull crushers.

Additionally, Duff incorporates 30-second cardio bursts, like jumping lunges, to keep her heart rate up. She consciously avoids extensive cardio workouts, which she finds counterproductive, making her tired and hungry. Instead, her focus remains on lifting and squatting, using barbells with significant weight.

The approach has not only strengthened her physically but also instilled a sense of mental well-being, as she admits to feeling better and sleeping more soundly with a regular exercise routine.

Her journey with fitness has evolved over the years, with an emphasis on strength training being a consistent element. Exercises like hip thrusts, kettlebells, deadlifts, and medicine ball slams are some of her favorites, contributing significantly to her lean and strong physique.

Hilary Duff (Image via Pinterest)
Hilary Duff (Image via Pinterest)

Duff's commitment to her routine, even on days when motivation is low, underscores the importance of discipline in achieving fitness goals. This disciplined approach to fitness has been a cornerstone in her journey to maintaining a stunning figure and a healthy mindset, as reported by Women's Health and Self magazine.


Her Diet and Mental State

Apart from her rigorous workout routine, Hilary Duff's diet plays a pivotal role in her fitness journey. Embracing macro counting, a method that tracks the intake of macronutrients (proteins, carbohydrates, and fats), Duff has found a balanced approach to eating.

This technique allows her to enjoy foods like chocolate and bread while maintaining a lean physique. Since 2019, nutrition coach Erik Young has been instrumental in crafting a customized weekly menu for Duff, which focuses on limiting macros but still includes enjoyable foods.

Duff's approach to dieting is not about severe restrictions but about mindfulness and balance, as she recounted to Women's Health and Good Morning America. The philosophy extends beyond dieting to her overall mindset and self-care.

Hilary Duff (Image via Instagram/@hilaryduff)
Hilary Duff (Image via Instagram/@hilaryduff)

Recognizing the importance of mental well-being, Duff advocates for a balanced lifestyle that includes relaxation, self-care activities, and quality time with family. Her approach to health and fitness is holistic, considering not just physical appearance but also mental and emotional health.

In addition to her diet, Duff has also shared her experiences with unconventional nutritional choices, such as consuming her placenta in a smoothie post-childbirth, highlighting her openness to diverse health practices.

The openness, combined with a disciplined approach to her diet and workout routine, has played a significant role in her maintaining a healthy and fit physique while also managing a busy career and family life.


Hilary Duff's journey to fitness and health is a blend of dedication, balance, and mindfulness. Her disciplined workout routines and thoughtful dietary habits, coupled with a focus on mental well-being, epitomize her commitment to maintaining a healthy lifestyle amidst the challenges of fame and motherhood.