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Jennifer Lopez Diet and Workout Routine

By Rachael Attard, Updated Feb 12, 2021
Jennifer Lopez diet and workout routine

Jennifer Lopez is an absolute LEGEND! She recently turned 50 but she still looks fantastic. But she works hard to stay fit and healthy (I mean just look at her!). I heard that she follows a similar diet as Kim K. and I was curious to know is that true!

So let’s take a look at the Jennifer Lopez diet and workout routine.

jennifer lopez diet


J.Lo follows what is best described as a clean eating diet. Jennifer actively avoids eating processed foods whenever possible and steers clear of all caffeine and alcohol. And she takes care to drink tons of water every day. 

Her single-most important tip for people looking to follow in her footsteps is to stay hydrated. And she doesn’t mean just before workouts—she means drinking plenty of water all day and skipping other beverages almost entirely.


For breakfast, J.Lo keeps things pretty simple. She starts the day off with a big glass of water.

When she’s keeping things super clean and easy, she’ll grab an egg-white omelet or protein pancakes served with fresh fruit.

If you’re thinking that these dishes are low-carb, you’re right. Jennifer tries to stick with a low-carb diet most days. But if she feels like she needs to start her day with carbs, she’ll go for oatmeal with berries.

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Jennifer’s lunches are often veg-heavy. When she’s working and has to grab a meal on the go, she’ll look for the healthiest dishes on the menu. This often means grabbing a salad with a lean protein like salmon, grilled turkey, or chicken on top. 

She’ll get dressing on the side to help control her calorie intake and reduce the amount of sodium she gets from those restaurant meals. 

If she’s dining out with her family and friends, she’ll get a grilled fish filet with a side of fresh veggies.

When she’s not busy with work and has time to prepare a meal for herself, Jennifer likes to make salmon with broccoli or zucchini on the side. She may also prepare a side salad with plenty of fresh peppers and dress it up with a light vinaigrette.


Jennifer and her fiancé, Alex Rodriguez, love to push each other to be as healthy as possible. And for them, this often means cooking dinner at home for the entire family.

And she does it by sticking to her roots. She’s Puerto Rican and grew up eating a hearty amount of rice and beans. She carries this over into her current diet but tries to vary things up. Some nights, she’ll make quinoa instead of rice and always pairs her grains with protein. 

She loves pork and chicken. But sometimes, she and Alex will splurge on grass-fed beef. 


The Jennifer Lopez diet is all about fueling the body with nutrient-dense foods.

She’s also willing to give herself a cheat day every now and then. For her, this doesn’t mean going crazy and ordering a burger, fries, and a milkshake followed by a large pizza. These types of cheat days are what leave you feeling gross, bloated, and unhealthy.

J.Lo’s idea of a cheat day means indulging in a chocolate chip cookie (her guilty pleasure) and a cup of decaf coffee. 


In January 2019, Jennifer did the so-called no sugar, no carbs challenge and she said it totally changed her relationship with food. She now feels like she’s better at controlling her appetite and cravings. She also feels like she doesn’t need to eat as many carbs as she did before! And since Jennifer is an endomorph body type, I’m really not that surprised! This body type does the best when on a low carb diet :)


It should come as no surprise that J.Lo’s workout is intense. I mean she still looks just as good as she did when she was 30!

Jennifer takes great care to get a workout in at least four days a week and she tries to schedule them in the morning. This lets her get her day started with plenty of energy and kickstarts her metabolism for the rest of the day.  


She LOVES to dance and this is where she gets the bulk of her cardio in. That said, she also likes to hit the treadmill or do a HIIT workout a few times a week to combine strength training and cardio. 

Jennifer and her fiancé also love to do fasted cardio which is something I also recommend. Fasted cardio is cardio that you do first thing in the morning on an empty stomach. It has tons of benefits and it should help you burn fat quicker and faster!

If you want to learn more about this type of training, read my blog post on fasted cardio.



J.Lo’s abs practically have their own following. And it takes a lot to maintain them. She does 3 sets of exercises and changes up the reps with each set.

  • Hanging ab raises – 50 reps
  • Rope crunches – 50 reps
  • Incline sit-ups holding a 45 pound plate – 50 reps
  • Hanging ab raises – 35 reps
  • Rope crunches – 35 reps
  • Incline sit-ups holding a 45 pound plate – 35 reps
  • Hanging ab raises – 21 reps
  • Rope crunches – 21 reps
  • Incline sit-ups – 21 reps

Notice something here? There are absolutely NO breaks between sets. 


Jennifer’s coached shared one of her usual lower body workouts so here it is:

  • Supported lunges with dumbbells into weighted rope crunches
  • Single dumbbell sumo squats into hanging leg raises
  • Weighted leg presses into calf raises
  • Seated leg extensions into weighted lying leg curls
  • Weighted hip thrusts into calf raises


When she’s not targeting her killer abs or booty, she does a full body workout that is anything but easy. 

  • Wide stance squat – 20 times
  • Reverse lunges alternating legs – 20 times each leg
  • Plank on medicine ball or bosu ball – 30 seconds
  • Lateral lunge – 20 times each leg
  • Dumbbell row with full triceps extension – 10 reps each arm
  • Shoulder taps – 20 times each side
  • Side planks – 30 seconds each side
  • Overhead medicine ball slams – 20 times
  • Torso rotation with weights or resistance band – 20 times each side
  • Squat into row and bicep curl – 20 times
  • Resistance band triceps extensions – 20 times each arm
  • Sit-ups with medicine ball – 20 times
  • Russian twists – 20 times
  • Push-ups with glider – 20 times each arm


Ultimately, the Jennifer Lopez diet is something I can get behind completely. She cuts out the processed junk, eats nutrient-dense foods, and keeps things super healthy. 

Her workout, on the other hand, is something you’ll want to work up to and approach with caution. Most of her exercises are either bodyweight exercises or use a resistance band. But the ones that use weights could cause you to bulk up. When in doubt, take it slow and start with these routines to help you ease into more intense sessions like J.Lo’s.

Thanks for reading!

Love Rachael xx

Featured Image credit: Ovidiu Hrubaru / Shutterstock.com

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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2 comments on “Jennifer Lopez Diet and Workout Routine”

    Panya says:

    Hi Rachel. I have completed your Lean Legs program a few times now and it’s great.
    But there are a few things I wish. Bigger curvier hips not smaller hips.

      Sandra - Lean Legs Support says:

      Hey lovely,

      Thanks for reaching out :)

      Rachael’s Program is meant to make your body leaner which will cause you to lose body fat. Getting bigger hips highly depends on your genetics and your diet, so if you tend to gain weight around your hips, you can try eating more calories than you spend and do some exercises to tone that area and you’ll be on a good path to achieve the results you want :)

      Rachel has some booty workouts you can do, so be sure to check them out:



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