Scarlett Johansson Workout Routine

Scarlett Johansson workout and diet

She is a famous actress, model and are most famous for her role as Natasha Romanoff aka Black Widow. We are of course talking about Scarlett Johansson. In the marvel universe she is a true superhero. In this article we will look at Scarlett Johansson ‘s workout. What she does in the gym and what she eats, to keep her body at superhero status.

Related: Miranda Kerr workout and diet

Scarlett Johansson Workout

During the preparation for Avengers Endgame Scarlet’s trainer put her through grueling workouts where the focus always was on maximal performance in the gym. As they had realized that with great performance follows a great body.

Warm Up

Every workout session started with mobility training and stretching. Specifically designed to target the actress weaknesses in mobility and to warm her up for the workout to come.

After getting loose Scarlett had to do a primer workout to get ready for lifting weights. A primer workout is explosive bodyweight movements done to get your nervous system firing at all cylinders to be able to lift maximum weights in the big muscle building moves.

Scarlets primer workout was done in a circuit. It consisted of jumping, medicine ball throws, bear crawls and a core activation exercise.

Related: Nicole Scherzinger Workout

Weight Lifting

Scarlett said in an interview that she has tried pilates, yoga and a number of different classes and workouts. But that she always come back to the same full body weight workout that has worked before to put her in to shape for her athletic role as a superhero.

Scarletts weight workouts last anywhere from 45 minutes to an hour per session and are done four to five times per week, usually at 6 a.m. There are not any information on an exact program Scarlett follows. As normal weightlifting periodization is used by her and her trainer so the sets and reps vary during different periods. But there is always strength goals set in 12 week increments.

Scarletts trainer stated in an interview that her favorite lifts are Deadlifts, military presses, pistol squats and kettlebell swings. Two of her more notable lifting goals which she achieved is a 245 pound deadlift and multiple reps of pushups with a 45 pound plate on her back for extra resistance! So as you can tell she does not only perform in costume on screen but in real life too.

Scarlett Johansson workout


In the last weeks before shooting of a movie begins Scarlett goes in to the last phase of her training with the aim to lean her out a bit to look good on screen. Her trainer states that Scarlett hates cardio the most of all types of training. So they have had to come up with alternatives to traditional steady state cardio.

Related: Jennifer Lopez Workout Plan

HIIT Training

If you have read more of our celebrity workout articles you might have noticed that a lot are doing HIIT workouts. Short sprints, a short rest period and then you go again. Scarlett utilizes this technique to burn as much fat in as short period as possible.

Battle Ropes and Kettlebells

The actress uses the battle ropes to get a full body cardio session in a short period of time. As it resembles the tempo of the HIIT workouts well. The same goes for the kettlebell swings as high reps can be a substitute for traditional cardio. The great thing about kettlebells is that depending on the reps and weight you use, very different results can be obtained.   

Scarlett Johansson diet

Diet – Scarlett Johansson

The Black Widow uses something called intermittent fasting. Which mean that the time restricts when she can eat during the day. Scarlett kept a schedule where she ate her first meal of the day at 9 in the morning and the last at 9 in the evening. And fasted from the evening to the morning.

The Black Widow Food Plan 

Her diet is carb cycled every three days and she does low carb, low carb and high carb on the third day before starting over. 12 hours fasting every day from the days last meal to breakfast the morning after. 

Related: Selena Game workout routine

Low-Carb Days

Total nutritional intake: 115 grams of protein, 75 grams of carbohydrates and 50 grams of fat.

Breakfast: 2 egg whites, 2 whole organic eggs, 1/2 avocado, Green veggies (21g protein, 0g carbs, 21g fat)

Snack: Smoothie: 1 scoop Garden of Life protein powder, 1/2 banana. 1 tbsp peanut butter, a handful of spinach, and water or ice (20g protein, 14g carbs, 10g fat)

Lunch: 4 oz. chicken or 200g turkey mince. Green veggies, salad or stir fry. 1/2 avocado or nuts. 100g rice (39g protein, 29g carbs, 16g fat)

Dinner: 4 oz. wild salmon/fish of choice, Green veggies, salad or stir fry (30g protein, 0g carbs, 14g fat)

High-Carb Days 

Total nutritional intake: 105 grams of protein, 125 grams of carbohydrates, 35 grams of fat

Breakfast: 3 egg whites, 1 whole organic egg, Fruit (e.g., apple), 1/2 cup oatmeal, 1 slice toast or English muffin, 5g coconut oil, Green veggies (23g protein, 25g carbs, 12g fat)

Snack: (20-40 minutes after workout): Same as a low-carb smoothie

Lunch: 4 oz. chicken or 200g turkey mince. Green veggies, salad or stir fry. 30g avocado or salad dressing. 100g white rice (30g protein, 30g carbs, 10g fat)

Dinner: 4 oz. chicken breast or fish 100g white rice. Green veggies, salad or stir fry (30g protein, 30g carbs, 0g fat)

So this is how one of The Avengers prepares to perform her superhero duties. Try Scarlett Johansson ‘s workout routine. Use what she does and take your health and physique to the next level!  

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