Last updated on February 5th, 2021 at 11:40 am

First Rihanna, and now Demi Lovato?

Hell…yes….!

Give the people what they want is what I’m saying!

Demi Lovato started off as a childhood actor on Barney and Friends (loved that show…), and then worked her way to becoming a Disney Channel star before eventually taking the music industry by storm.

She’s also known for her role as a judge on X-Factor, among other things, like her hit single “Cool for the Summer” hitting number 11 on the Hot 100 Charts.

But, on top of all these stats (and countless others I’m not naming here), don’t begin to tell anything about her amazing physique that people are dying to find out about.

And that’s what we’re here for today.

Demi Lovato Stats:

Height: 5’3

Weight: (approximate) 120 lbs.

Age: 25 years old

Demi Lovato stands in as one of the shorter women we’re seen at SHJ.

The average is 5’5-5’6 range, which she’s not far off from, but these are women like Jennifer Aniston, Margot Robbie, Katie Cassidy, Katheryn Winnick, and a good handful of others.

Lovato is more around the range of ladies like Scarlett Johansson, Emilia Clarke, Natalie Portman, and Olivia Munn.

Oh, and then we also have our tallest ladies on the site as well.

These are women like Gal Gadot, Zendaya, Rihanna, Sophie Turner, Jennifer Lawrence, and a few others.

But, either way, don’t worry.

This routine is good for anyone and everyone to utilize.

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Demi Lovato Diet and Nutrition

I was able to find some pretty good information about Demi Lovato’s diet, and it’s pretty on point.

Here’s a quote from Pop Sugar from an interview with her:

“I don’t eat anything if it doesn’t grow or if it doesn’t walk,” she said, emphasizing her draw to natural, whole foods and a squeaky clean diet. “No processed foods, and not really any refined sugar or flour, but I sometimes treat myself!”

Which is followed up with:

The treats in question? Chocolate and cashews. “I like cashew butter — anything with cashews! Cashew milk . . . [and] dark chocolate is really helpful when you have a sweet tooth. I don’t eat out at restaurants; I have a nutritionist chef full time so I eat at my house and on the road.”

We love all of that!

Not only do we preach clean eating because we know how nutrient dense foods treat our body, but we also promote sustainable diets and know it’s always okay to be human.

Aka: we find a way to work cheat meals into our diets.

Another fun quote I found from Fitness Magazine is this one:

FT: What’s your favorite meal?

DL: A turkey patty in a lettuce wrap with vegan cheese—I’m lactose intolerant—ketchup, tomato, and a side of sweet potatoes. Or I love tacos made with ground turkey and spinach on a corn tortilla topped with lettuce, vegan cheese, and hot sauce. It’s simple, but still has a ton of flavor, so I don’t feel deprived.

Who’s making one right now?

And here’s a look at what a full day might look like for Lovato’s meals, which she shared with Women’s Health Mag:

6AM: Oatmeal and egg-white pancake with applesauce and fruit
11AM: Turkey lettuce wrap with sweet potato
2PM: Chicken stir-fry with brown rice and spinach
6PM: Pork tenderloin with green beans

Awesome.

This is definitely right in the line of the healthy but sustainable approach we shoot for within our own Nutrition Classes (Samurais, Hunter Gatherers, Monks, Minimalists, Vikings, Spartans, SuperHumans) in The Academy.

And, surely enough information for you to take advantage of, right?

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Demi Lovato Workout Routine Research

I found the same answer on multiple sources, but I’ll pull the quote I like the best, which is from PopSugar:

“I work out six days a week and I take Sundays off,” she said. “Several days I’ll do an hour of cardio, and several days a week I’ll do an hour of strength training. On top of that, some days during the week I’ll work out for two hours where I’ll do an hour of cardio and an hour of MMA, or I’ll do an hour of strength training and an hour of MMA — but I don’t do that every day!”

She told another source that it may sound like a lot, but she loves working out, and it helps her overall mood.

In the same interview with Pop Sugar she followed her training comment with this:

“My favorite workout is ju-jitsu. I love training ju-jitsu. When you’re rolling with somebody, you’re constantly thinking of defending or attacking moves, so it’s kind of meditative in a way, but it’s also a great workout when you’re training — when you’re really moving around with somebody.”

Our Coach Derek would love to hear this!

I guess I’ll tell him…

Oh, and two great questions that I thought I couldn’t continue on without telling you about from the Fitness Magazine interview were:

FM: How do you work outwhenyou’re on the road?

DL: [Singer] Christina Perri is on tour with me, and we’re both huge fans of SoulCycle, so we actually brought bikes with us. Christina’s taken a ton of classes, and she tells me what to do. It’s superfun, and we usually drink a green juice or protein shake afterward and talk. It’s nice to get some quality girl time in, too.

FM: What doyoudo to motivate yourself when you don’t feel like exercising?

DL: A good playlist is crucial. Sometimes we’ll blare music at the venue where I’m performing, and I’ll run up and down the stairs or around the concourse. I also have a good team who are aware of my past health issues, so if they notice I’m having an off day, they’ll be like, “Come on—let’s go break a sweat!”

How awesome are those?

Okay, serious question now: do you think she has her own music on her playlist?

While you ponder that, we’ll make our way over to the routine now….

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Demi Lovato Workout Routine

Training Volume: 

6 days per week

Explanation:

Demi says she trains 6 days per week because she loves it.  She varies the training between cardio, weights, MMA, jiu-jitsu, and soul-cycle – so I will be doing the same in the programming.  You can follow this in order, or even mix and matched.

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Day One: Upper Body w/ Weights

Warm Up:

Stretch

15 min bike ride

Workout:

Dumbbell Bench Press

3×10

Lateral Pulldowns

3×10

Military Press (DB or BB)

3×10

Tricep Kickbacks

3×10

3 Round Circuit:

10 Burpees

10 Clean and Presses

10 Inch Worms

10 Sit Ups

Day Two: Soul Cycle

Lovato mentions using Soul Cycle when she’s on the road.  This doesn’t mean you have to specifically do Soul Cycle, BUT this day is devoted to some cardio.

She varies her training between cardio days and weight days, so there it is.

This is your Soul Cycle day and that can be subbed for biking, or any form of cardio you can get out there and get done!

Day Three: Upper and Lower Body Split w/ Weights

Warm Up:

Stretch

15 minute ellipical

Workout:

Deadlift

3×10

Arnold Presses

3×10

Weighted Step Ups

3×10

Calf Raises

3×10

3 Round Circuit:

10 Mountain Climbers

10 Snatches

10 Push Ups

10 V-Ups

Day Four: MMA Training or Jiu-Jitsu

Lovato LOVES MMA, boxing, and jiu-jitsu.

You can jump in The Academy and work with Coach Derek and use some of the MMA styled training we have there, OR you can get out there and shadow box, hit a heavy/speed bag, OR even take a class.

Either way, get moving today!

Day Five: Lower Body Split w/ Weights

Warm Up:

Stretch

15 min jog

Workout:

Squat

3×10

Leg Press

3×10

Leg Pushdowns

3×10

Leg Extension

3×10

3 Round Circuit:

10 Jump Squats

10 Front Squats

10 Jumping Lunges

10 Russian Twists

Day Six: Mixed Cardio Day

Lovato says that some days she’ll do just an hour of cardio, and some days she’ll step it up a notch and do an hour of training AND an hour of MMA.

So today is you’re mixed cardio day.

You can go out there and do an hour of cardio with some treadmill, elliptical, stair-master, rower, bike…etc. etc., OR you can mix and match it with some more MMA as well.

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