Last updated on October 15th, 2021 at 06:24 pm

Hilary Duff is definitely a childhood crush.

And I’m not opposed to her being four years older than me.

Duff played Lizzie McGuire from 2001-2004, and I’ll admit to watching that, and the movie that came out in 2003.

That might have even been what gave me the travel bug…who knows…

She then went on to star in A Cinderella Story, The Perfect Man, Cheaper by the Dozen, and now Younger: a TV Land series where she plays a mega-successful editor at a publishing company.

In 2015 Duff also got a divorce after being married to Mike Comrie in which she followed up with around 25 lbs of weight loss.

For that reason, as much as I don’t want it to seem like I’m talking about her divorce, we will be focusing on the tactics she utilized for this fresh start and the rebirth of her killer bod.

Hilary Duff Stats:

Height: 5’2

Weight: (approximate) 115 lbs.

Age: 31 years old

Duff joins the shortest group of women we have at SHJ.

And she honestly might even be tied for the shortest among the shortest.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Hilary Duff Diet and Nutrition

There’s a ton of information out there about Hilary Duff’s diet.

Yes, that’s good news, I’m just warning you to get ready for what feels like an onslaught of sourcing.

To start us off we’ll go with an interview from Delish.com that tells all.

They immediately tell us that Duff has what they refer to as a “3 fasts breakfasts on rotation”:

Duff typically starts the day in one of three ways: oatmeal, toast or a shake. But these aren’t your typical microwaved instant oats or buttered bread. She puts a twist on each to make it extra-healthy—and extra-flavorful.

If she’s having oatmeal, Duff will swirl in a little almond butter—for protein—and golden raisins and maple syrup, just to sweeten things up a bit.

Toast can go one of two ways, either topped with eggs whites and cheese, or covered in avocado and tomato. Either way, she’ll skip plain white bread in favor of flour-free Ezekiel bread, which also gives her a boost of protein, fiber and vitamins B and C.

And both Insider and Delish agree that smoothies are an absolute must for Duff:

Duff prefers two kinds of shakes: A green drink, which features a mix of spinach, romaine lettuce, celery, cilantro, pear, apple, half a banana and “a big thing of lemon,” she says; and a protein shake, which combines protein powder, blueberries, ice, almond milk, and occasionally, a splash of—gasp!—cow’s milk.

“Sometimes I’ll add some avocado in there to add some fat,” she explains.

As for her go-to protein powder, she swears by an egg white-based brand that’s vanilla-flavored. “I can’t remember the name of it, but you can find it at Whole Foods.”

But don’t worry, they didn’t forget about lunch and dinner.  They have that covered for us as well.

Starting with lunch, of course:

“I’m not an ‘I love chicken breasts’ kind of girl,” she says. “I love a turkey burger on top of a salad, or, like a piece of fish on top of a salad. I love French fries with salad. If I’m ordering a salad and it’s really healthy and clean, I’ll always be like, ‘and can we have an order of French fries for the table?'”

And she, as Delish says, “kicks back at dinner”:

“Pineapple is really easy to grill, and it tastes so good,” she says.

If she’s going out to eat, she might order a cocktail. At home, she tends to drink beer or wine, and she doesn’t hold back.

“I like to have a beer, or a glass of wine—or two, or three,” she laughs. “I don’t put myself on strict rules, unless I’m getting in shape for something.” (And in that case, she’ll sometimes order meals through a food delivery service, cutting out temptation completely. “I block that out of my memory,” she says.)

As you can see, she opts for an extremely sustainable way of dieting.

She tells it in her own words that she doesn’t “put herself on strict rules”.

And some final remarks from Duff’s interview with Delish are here:

“I’m a Texas girl, so I love a good steak,” Duff says. “I like a very rare steak, so a lot of my friends don’t like sharing steak with me.”

Her other favorite foods are a little easier to share with a crowd, anyway. “I love French fries and a good cheese plate too,” she adds. “I don’t discriminate. I like every kind of food.”

If Duff’s in Italy, she’ll make an exception, but for the most part, Duff doesn’t really cook pasta. “I make rice instead of a carb,” she says, though she’ll sometimes make buttered noodles with parmesan cheese for Luca.

In an interview with Women’s Health Duff explains some more information about her diet, starting with her use of meal prepping:

“Meal prepping on the weekends kind of sets me up for success throughout the rest of the week,” Duff says. “I love to be naughty and eat things that taste delicious, but when I do meal prep, I feel like I make a few more sensible choices throughout the week.”

She continues by telling us a bit about how she’s not strictly gluten-free, but close to it:

“I’m not totally gluten free, but I have the allergy and so it helps me avoid eating like a sandwich on the run when I do have fresh arugula to mix with rice and put chicken on top, something like that.  You just have to get creative and figure out what you like and what you’re actually going to dip into instead of just grabbing something. Because really the reality is I want to eat peanut butter and jelly sandwiches all day long.”

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Hilary Duff Workout Routine Research

I know that nutrition section was awesome, and don’t worry, I’m going to keep it going for the workout routine research as well.

The interviews centered around dietary information, which as we know will completely make or break our transformation (we say more than 75% of the battle), but they do talk about her fitness regime as well.

Starting with her interview with Health, they tell us all about how Duff’s workout to stay in shape:

Duff works with a trainer and prefers HIIT moves like like squats, jumps, and quick sprints over the standard gym machines. “I’m a very hyper person, so it’s good for me to get my energy out like that,” she explains. “It just feels good. On occasion it makes me more tired and other times it makes me feel great and I’m just like, ‘Yes, I got this day, anything, bring it my way, I can do it.’ Plus, I like to eat, indulge, and drink wine, so thank God I love to work out, or else it would be a huge issue.”

However, a friend of Duff’s is trying to convince her to try a new workout. “One of my friends is trying to get me into swimming and I do really like it, but it’s just such a hassle because then my hair is wet and you look so horrible,” she admits. “I feel like I can leave the gym and not look horrible in front of other parents, but swimming is a whole to-do. It is nice, I do notice that my body feels really good doing it.”

Duff also just got a Peloton bike: “I haven’t used it yet but I’m really excited, it’s in LA waiting for me. I hike a lot too, and then my trainer in LA just started training some of my girlfriends in my backyard so our kids will come over and swim and we’ll kind of keep an eye on them since they’re old enough now. So we’ll be in the yard training while they’re swimming. It’s awesome.”

Which, I know, is already a ton of information for us. 

But there’s so much more.

Switching gears to Insider, they share some pillars that I’ll continue to break down here:

• She works out four to five times each week no matter what.
  • Duff is sure to exercise four or five times a week, even though it doesn’t come naturally to her, according to Cosmopolitan.

  • “I don’t really love to work out,” she said. “I just do it because I have to.”

• She sees a personal trainer for weight and circuit training.

  • While filming the third season of “Younger,” Duff saw a trainer from New York City’s Soho Strength Lab, she told Shape.

  • “When I go there, I do lots of squats, kettlebells, deadlifts, and medicine ball slams,” she said. “And then I hit the stair-master or treadmill for cardio.”

• She does cardio before and after weight sessions.

  • Many trainers are fans of the ” cardio finisher,” but Duff’s double-cardio tactic is even more intense. Either way, trainers agree that it’s important to get both strength and cardio into your routine.

  • And if she’s not in her home gym, she goes for a run outside. “I go running a lot,” she told Self. “I’m usually always in different cities. It’s a nice way to take in a different city if you go for a jog or a run.”

• She doesn’t shy away from classes.
  • Sometimes when it comes to fitness, people divide themselves into camps: there are the free-weight devotees and those who exclusively work out at group classes. Not so for Duff, who tries out classes at places like AKT and Orangetheory. She’s also a longtime Pilates buff.
• She focuses on her lower half.

  • “I’ve been working so hard on my bum lately!” Duff told Shape. “I’ve been doing crazy, crazy, amounts of squats with heavy weights, and weighted deadlifts and hip thrusts.”

  • This routine, she said, “literally changed my whole butt— I’ve always had a pretty good butt and some meat there but it’s made it so much higher than it was, so I’m loving that.”

Okay.  You’re basically being given the keys to the castle here.

You’re getting ALL the information, and I’m going to put it all together for us even more.

One last thing.

A lot of the information about was shared from Insider, but actually came from snippets of an interview from Shape.com.

So, of course, I went ahead and found that so we can source some good information from there as well.

Here’s a sign off from Duff about her favorite protein shake so that we can give some more credit to Shape:

Shape: What’s your favorite go-to protein shake?

HD: I’ll put in some berries, greek yogurt, nut butter, and egg white powder that I buy it at Whole Foods-I’m really into that and use it instead of regular protein powder. And my favorite green juice I make for myself is spinach, romaine, celery, parsley cilantro, apple, pear, and banana and lemon.

Not you know what to have after this awesome workout we’re about to embark on.

Are you ready?

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Hilary Duff Workout Routine

Training Volume:

4-5 days per week

Explanation:

Hilary Duff says that she works out four to five days a week…no matter what.  She admits that she doesn’t LOVE training, but she does it because she knows she has to.  She gets it in many different ways, but shares a ton of them with us.  For that reason I’ll be programming you a bunch of different options for you to utilize over the course of a four to five day split.

Want To Upgrade This Workout?

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Hilary Duff Workout Sample Training Schedules:

Hilary Duff’s training can vary a lot.

She mentions tons of different variations that range from classes to running in different cities, all the way to personal training with HIIT and tons of squats and butt workouts.

For that reason I’ll be programming you an upper and lower body split that you can double up on to get four days of training with an extra day or two devoted to running/classes; but if not just make sure to get in extra running, classes or activity in their place.

Monday: Lower Body

Tuesday: Upper Body

Wednesday: Distance Running or Classes (Pilates or Group Classes)

Thursday: Lower Body

Friday: Upper Body

Saturday: Off Day

Sunday: Off Day or Reset Schedule and Start from Day One

Hilary Duff Workout: Lower Body Split

Warm Up:

Run 15-20 minutes

Workout:

Back Squats

4×12

Deadlifts

4×12

Hip Thrusters

4×12

Hamstring Curls

3×10

Leg Extensions

3×10

Kettlebell Swings

3×10

Cooldown:

StairMaster or Rower 15-20 minutes

Hilary Duff Workout: Upper Body Split

Warm Up:

Run 15-20 minutes

Workout:

Arnold Press

4×12

Thrusters

4×12

Medicine Ball Slams

4×12

Kettlebell Swings

3×10

Push Ups

3×10

Tricep Cable Kickbacks

3×10

Cooldown:

StairMaster or Rower 15-20 minutes

Hilary Duff Workout: Cardio, Classes and Busy Days

Duff doesn’t shy away from group classes and Pilates.

She also gets outside and runs around the different cities she finds herself in for work.

Another thing she told Shape about her busy schedule was that she still makes sure to get in a home workout: “I just did moves on my own,” she told Shape of an at-home workout. “I did 200 jumping jacks, pushups, triceps, dips, and squats.”

So here’s some options:

• Group classes like Orange Theory Fitness, Pilates, Hot Yoga, etc.
• Run/Walk around your town/city for 60-120 minutes (60 for run, 120 for walk).
• Utilize Duff’s “at-home workout” in a crunch.

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