Emily Blunt Workout & Diet Plan: How She Prepared for Edge of Tomorrow

Key Takeaways

• Emily Blunt underwent a brutal 3-month training program with celebrity trainer Jason Walsh. 
• She worked out 5 days a week to transform for Edge of Tomorrow, with a routine that included heavy strength training, sprints, gymnastics, and martial arts. 
• She had to develop serious core and upper body strength to wear an 85-pound metal exosuit during filming. 
• Her diet focused on high protein with smart carb timing. 
• SOLE equipment provides everything needed to replicate Emily Blunt's Edge of Tomorrow transformation, from the SW111 Olympic Barbell for heavy compound lifts to adjustable dumbbells for functional carries, plus treadmills for sprint training. 

How Emily Blunt Became a Combat-Ready Warrior

Emily Blunt's Edge of Tomorrow transformation stands as one of Hollywood's most impressive physical changes. Before training, Blunt was fit but lacked the muscle definition and combat readiness her character needed. She had to convincingly play a soldier who'd killed hundreds of aliens and could outfight Tom Cruise's character.

The transformation wasn't just physical. Blunt had to think like a soldier, learning military tactics, weapons, and developing confident physicality. The physical strength translated into mental toughness that Emily’s character Rita needed.

Emily's Intense Training Schedule

Blunt committed to a brutal 5-day training schedule that would make athletes wince. Her routine began three months before filming and continued throughout production. Each week balanced strength training, cardio, flexibility, and combat work.

• Monday: Heavy lower body and core training
• Tuesday: Upper body strength and sprint intervals
• Wednesday: Combat training and martial arts
• Thursday: Functional movements and gymnastics
• Friday: Full-body circuits and battle ropes
• Weekend: Active recovery with yoga and light cardio

5 Days a Week of Military-Style Workouts

Her military-style workouts mimicked combat demands. Each session lasted 60 to 90 minutes and began with dynamic warm-ups. Her trainer used military fitness tests and protocols, building functional strength that made her fighting believable.

Unlike bodybuilding workouts focused on looks, Blunt's training emphasized movements that translated to screen action. 

Emily Blunt did loaded carries, tactical lunges, and combat squats wearing weighted vests to simulate the exosuit.

The 3-Month Training Timeline

Blunt's transformation took time. Month one built foundation strength and fixed muscle imbalances. Month two cranked up intensity with complex movements and heavier weights. By month three, Blunt performed at elite levels with workouts integrating all training elements into combat scenarios.

Director Doug Liman was amazed by Blunt's dedication and noted that she came to set fully embodying the part. She could perform complex action sequences repeatedly without losing form or intensity.

Working with Trainer Jason Walsh

Jason Walsh, founder of Rise Nation, designed Blunt's program to develop "warrior strength." Walsh focuses on functional training that builds practical strength. 

For Blunt, he emphasized compound movements that engage multiple muscles at once, mimicking combat demands and exosuit wearing.

The Full-Body Workout That Built Her Soldier Physique

Unlike traditional splits isolating muscles, Blunt's routine integrated full-body movements for cohesive strength. This approach lets her perform dynamic combat sequences without injury or exhaustion.

1. Strength Training with Heavy Weights

Heavy lifting formed the core of Blunt's transformation. Her routine included deadlifts, squats, military presses, and weighted pull-ups. Walsh progressively increased weights, eventually having her deadlift 200 pounds, which is impressive for someone new to serious strength training.

For upper body work, Blunt did bench presses, rows, and overhead presses. These targeted the shoulders, back, and arms needed to wield her character's 40-pound helicopter blade weapon.

2. Sprint Training & Battle Rope Circuits

To build explosive power and cardio endurance for battle scenes, Blunt did sprint training and battle ropes. These high-intensity intervals lasted 20 to 30 minutes and pushed her heart rate near maximum. Sprint sessions included 10 to 15 sprints of 20 to 30 seconds with brief recovery.

Battle ropes became a conditioning staple. These heavy ropes built shoulder endurance and grip strength while elevating heart rate. Walsh programmed various patterns, waves, slams, and spirals, often as finishers after strength work.

3. Gymnastics & Bodyweight Exercises

For body control in complex stunts, Blunt added gymnastics training. This included handstands, ring work, and bodyweight control exercises. These movements built awareness that let her maintain perfect form in the cumbersome exosuit.

4. Martial Arts & Combat Training

Alongside conditioning, Blunt studied Krav Maga, kickboxing, and sword fighting to master her character's fighting style. Combat sessions lasted 2 to 3 hours and focused on specific fight choreography for the film's battles.

The Diet That Fueled Her Transformation

Blunt's diet supported muscle growth while fueling grueling training. The approach was clean but substantial, focusing on whole foods over supplements.

Daily Calories and Macros

During peak training, Blunt ate about 2,800 calories daily, which is way more than usual. This supported intense activity while providing building blocks for muscle. Her macros followed 40% protein, 30% carbs, and 30% healthy fats, adjusted around training days.

Protein-Rich Meals

Protein became central, with Blunt targeting 1.5 grams per pound of bodyweight daily. She ate protein at every meal, ranging from chicken breast, turkey, egg whites, and fish. Plant proteins like legumes and quinoa rounded out her intake.

A typical day included egg white omelets for breakfast, grilled chicken salads for lunch, and lean protein with roasted vegetables for dinner. She drank protein shakes after training for recovery.

Strategic Carb Timing

Rather than cutting carbs, Blunt's plan strategically placed them around training. She ate most carbs before and after workouts when her body could use them best. This carb-cycling maintained energy while minimizing fat gain during muscle building.

Hydration & Supplements

Blunt drank at least a gallon of water daily, more on intense training days. Her supplements stayed minimal: a quality multivitamin, omega-3s, BCAAs during training, and occasional ZMA for recovery and sleep.

Emily's Recovery Methods

Recovery became as important as training. To combat intense demands, she used several advanced recovery techniques that accelerated healing and prevented injury.

Sleep Priority

Walsh emphasized sleep importance, insisting on a minimum of 8 hours nightly. Blunt adopted strict sleep schedules, going to bed and waking at consistent times. She eliminated screens an hour before bed to improve sleep quality.

This sleep discipline made a huge difference in recovery capacity. Blunt has mentioned proper sleep was one of the most valuable lessons from her preparation.

Ice Baths & Massage

To fight soreness and inflammation, Blunt took regular ice baths after tough sessions. These cold plunges lasted 5 to 10 minutes in 50 to 59°F water, reducing soreness and allowing more frequent intense training.

Professional massage became another recovery tool, with Blunt getting deep tissue work 2 to 3 times weekly. These sessions targeted tension areas and maintained muscle function. She supplemented with daily foam rolling, focusing on lower back and shoulders stressed by the exosuit.

Transform Like Emily with SOLE's Home Equipment

Inspired by Emily Blunt's incredible Edge of Tomorrow transformation? You don't need a Hollywood budget to build combat-ready strength. 

SOLE's equipment lineup provides everything needed for this type of intense training program. 

The SW111 Olympic Barbell handles those heavy deadlifts and squats that formed the foundation of Emily's strength. She worked up to 200-pound deadlifts, and this barbell's 194,000 PSI tensile strength won't even blink at that weight.

For the varied strength work Emily did, the SW180 Adjustable Dumbbells are perfect. From lighter shoulder work to heavy farmer's carries that prepared her for the exosuit, you can dial in exact weights without cluttering your space. 

Pair them with the SW116 Weight Bench for military presses and supported rows that build the upper body power Emily needed for her action scenes.

Want to mimic those brutal sprint intervals?  SOLE's treadmills like the F63, F80, F85, F89, TT8, and ST90 feature powerful motors and the Cushion Flex Whisper Deck that reduces joint impact by 40%, which is crucial when you're doing 10–15 sprints in a session. 

The SOLE+ app provides structured programs similar to what trainer Jason Walsh designed—full-body workouts, progressive strength building, and proper recovery protocols. No celebrity trainer fees required!

Ready to build your own warrior physique? Check out the SOLE equipment collection today!

Frequently Asked Questions (FAQ)

How much weight did Emily Blunt gain for Edge of Tomorrow?

Emily Blunt gained about 8 to 10 pounds of lean muscle during preparation. This might not sound like much, but simultaneous fat loss created dramatic visual transformation. Focus was on building functional strength and definition for believable combat prowess.

Changes were most noticeable in the upper body, particularly shoulders and arms. This targeted development was intentional for wielding her character's weapon and performing action sequences in the heavy suit.

Did Emily Blunt do her own stunts in Edge of Tomorrow?

Blunt performed significant portions of her action sequences but worked with stunt doubles for dangerous scenes. Her preparation let her handle more action personally than planned. 

Her capability meant they could shoot her in wide shots rather than using editing tricks. Blunt performed most exosuit scenes herself, including weapon handling and signature moves. 

How long did Emily Blunt train for her role?

Emily Blunt trained intensively for three months before filming and continued modified training during production. This pre-production period is standard for major physical transformations, allowing time to build muscle and develop skills.

The three months represents dedicated full-time training. Blunt likely began preparatory fitness earlier, gradually building base conditioning before intensive work with Walsh. This progressive approach prevents injury while maximizing results.

What was the hardest part of Emily's training?

Adapting to heavy strength training was initially difficult since she'd focused on cardio before. The progressive weightlifting pushed beyond comfort zones but delivered needed transformation.

However, wearing the 85-pound exosuit was most demanding. Despite preparation, the suit's weight and design made basic movements challenging. First weeks filming caused bruising, discomfort, and extreme fatigue. Her body eventually adapted, allowing complex sequences despite cumbersome equipment.

Can I really replicate Emily Blunt's Edge of Tomorrow training with SOLE home equipment?

Absolutely! Emily's training wasn't about fancy Hollywood equipment, it was about smart programming with basic tools. For her heavy strength work (e.g., deadlifts, squats, military presses), the SW111 Olympic Barbell gives you everything needed. Emily worked up to serious weights, and this barbell handles way more than you'll ever need.

The SW180 Adjustable Dumbbells cover all her accessory work—farmer's carries, overhead carries, and weighted lunges. These exercises specifically prepared her for wearing that 85-pound exosuit. You can load up heavy for carries, then quickly adjust for lighter isolation work. That's impossible with fixed dumbbells unless you buy 10 different pairs.

For her sprint training and cardio work, any SOLE treadmill crushes it. The F85 or F89 has the motor power for repeated sprints and incline capability for hill work.