Rosalía Workout Routine & Diet Plan

Key Takeaways

• Rosalía likely trains 5–6 days per week, combining HIIT sessions, core training, and lower-body exercises that translate directly into her high-energy stage performances.
• Her core routine emphasizes medicine ball V-ups targeting the upper and lower abdominals simultaneously, hanging crunches that engage grip strength and shoulders, and plank variations.
• Lower body training includes weighted hip thrusts with a barbell across the hips and banded squats, adding resistance throughout the movement, creating the explosive power and stability needed for dynamic dance performances.
• Building a Rosalía-inspired home fitness routine requires the SOLE SW180 Adjustable Dumbbells for shoulder raises and weighted exercises, the SOLE Treadmill for HIIT cardio, and the SOLE Equipment Mat for core work and floor exercises.

Inside Rosalía's Fitness Regimen

Fitness is the engine behind Rosalía's electrifying performances that captivate audiences worldwide. The Grammy-winning Spanish singer has openly shared her dedication to staying active despite her demanding tour schedule. 

Her approach is functional fitness designed to enhance stamina, coordination, and strength for energetic stage performances. 

Rosalía's Weekly Workout Schedule

The Spanish superstar alternates between different training styles throughout her week, preventing plateaus while developing all the fitness aspects needed.

HIIT Training

High-Intensity Interval Training forms the backbone of her fitness regimen, offering maximum efficiency for her tight schedule. 

These sessions typically involve short bursts of intense exercise followed by brief recovery periods. Her HIIT workouts combine bodyweight movements like burpees, mountain climbers, and jump squats with weighted exercises for a comprehensive approach.

Core Training

She relies heavily on medicine ball V-ups, hanging crunches, and plank variations. The medicine ball V-up involves lying flat, extending the arms overhead while holding the medicine ball, then simultaneously lifting the legs and upper body to create a V shape while passing the ball from the hands to the feet.

Lower Body Training

Weighted hip thrusts with a barbell across the hips and banded squats create comprehensive lower-body development. The resistance band adds tension throughout the squat movement, particularly at the top range where traditional squats lose resistance.

Rest Days

At least one full recovery day per week is incorporated strategically. This balance between intense training and adequate recovery prevents overtraining or injury.

Core-Strengthening Exercises

Rosalía's core routine targets the entire abdominal region, including the often-neglected transverse abdominis muscles that act as a natural corset.

Medicine Ball V-Ups

This challenging exercise targets both upper and lower abdominals simultaneously, creating the strong core foundation that enables her fluid dance movements. 

The technique involves lying flat on your back, extending your arms overhead while holding the medicine ball, then simultaneously lifting your legs and upper body to form a V shape as you pass the ball from your hands to your feet.

Hanging Crunches

This advanced exercise involves hanging from a bar and bringing the knees toward the chest in a controlled manner, developing the upper-body strength needed for complex choreography while engaging grip strength and shoulders.

Plank Variations

Her plank series includes standard forearm planks, side planks, and dynamic variations like plank shoulder taps and plank jacks. These exercises build core stability, allowing her to maintain proper form during extended dance sequences and to prevent performance-related injuries.

The Diet Behind Rosalía's Energy

Rosalía's nutrition approach prioritizes whole foods, providing sustained energy rather than restrictive dieting.

Nutritional Focus

Given her training and tour demands, Rosalía likely focuses on adequate protein for muscle recovery, complex carbohydrates for sustained energy, and healthy fats for hormonal balance.

Meal Structure

She likely follows frequent, balanced eating occasions with a substantial breakfast containing protein and complex carbohydrates. Mid-morning and mid-afternoon snacks include protein sources paired with fruits or vegetables.

Performance Nutrition

Pre-performance meals are served 3–4 hours before showtime, with easily digestible carbohydrates and moderate protein. Post-performance recovery focuses on protein and carbohydrates for muscle repair.

Hydration

She likely consumes 3–4 liters daily, incorporating electrolytes during intense performances for both physical performance and vocal health.

Train Like Rosalía at Home With SOLE Fitness

Rosalía's fitness approach proves that building stage-ready strength doesn't require complicated routines or endless hours in the gym. Her weekly combination of HIIT training, targeted core exercises like medicine ball V-ups and hanging crunches, and lower-body power movements like weighted hip thrusts and banded squats creates the functional fitness foundation that powers her electrifying performances.

What makes her approach particularly effective is its adaptability. Whether she's training in a fully equipped gym or making do with limited space in a hotel room while touring, Rosalía prioritizes consistency over perfection. This mindset translates seamlessly to home fitness, where the right equipment can replicate her training style without requiring a commercial gym membership.

The SOLE SW180 Adjustable Dumbbells serve as the cornerstone of a Rosalía-inspired home setup, offering 16 weight settings from 5 to 80 pounds that accommodate everything from shoulder raises to weighted hip thrusts. Pair them with a SOLE Treadmill to replicate her high-intensity interval sessions, using the speed controls to alternate between all-out sprints and active recovery periods.

For the core-focused exercises central to her routine, the SOLE Equipment Mat provides the cushioned, stable surface needed for medicine ball V-ups and plank variations. Adding the SOLE SW116 Weight Bench further expands your exercise options, supporting hip thrusts, dumbbell presses, and other movements that build the upper- and lower-body strength Rosalía relies on.

With SOLE equipment supporting your journey, you can build the same functional strength and endurance that keeps Rosalía commanding stages around the world.

Check out SOLE’s collection today!

Frequently Asked Questions (FAQs)

How many days per week does Rosalía work out?

Rosalía maintains a disciplined schedule of probably 5–6 training days per week. This frequency allows her to target different aspects of fitness throughout the week while still incorporating necessary recovery. 

What type of cardio does Rosalía prefer?

Rather than relying on monotonous steady-state cardio, Rosalía primarily uses HIIT (High-Intensity Interval Training) for cardiovascular conditioning. This approach develops the ability to sustain high-intensity effort followed by quick recovery, exactly what her concerts demand. 

Does Rosalía follow a specific diet plan?

While Rosalía has not publicly detailed a specific diet plan, her nutrition approach appears to focus on whole foods that support her intensive training and performance schedule rather than restrictive dieting. 

Given her training volume and performance demands, she likely emphasizes adequate protein intake for muscle recovery, complex carbohydrates for sustained energy, and healthy fats for hormonal balance. 

How does Rosalía maintain her workout routine while touring?

Rosalía's approach to tour fitness centers around adaptability and portable equipment. She likely travels with resistance bands, a jump rope, and other compact fitness tools that let her train effectively in limited spaces, such as hotel rooms. 

She also uses hotel gyms and local fitness facilities when available, adapting her regular workout routine to whatever equipment is available. By refusing to use her touring schedule as an excuse to abandon fitness, she maintains her physical condition throughout lengthy international tours.

What equipment supports a Rosalía-inspired fitness routine at home?

Building a Rosalía-inspired routine at home requires equipment that supports her training pillars: HIIT, core work, and strength training. The SOLE SW180 Adjustable Dumbbells with 16 weight settings from 5–80 pounds enable shoulder raises, weighted squats, and hip thrusts that build lower-body power and upper-body endurance, which she develops in her training.

The SOLE Treadmill supports the HIIT intervals that form the backbone of her cardio conditioning, with speed adjustments enabling the high-intensity bursts followed by recovery periods. The SOLE Equipment Mat provides a cushioned surface for medicine ball V-ups, plank variations, and floor-based core exercises.