SZA Workout Routine & Diet Plan

Key Takeaways

• SZA lost 50 pounds through consistent daily workouts lasting 75–120 minutes over 10–12 months.
• High-intensity interval training (HIIT) forms the foundation of SZA's fitness routine with 30–45 second work intervals followed by 15–30 second rest periods.
• SZA follows a clean eating approach that eliminates red meat, dairy, wheat, and refined sugar while focusing on lean proteins.
• Her workout regimen balances cardio, strength training, and recovery, showing the importance of a well-rounded fitness approach rather than single-focus training.
• SOLE's Equipment Mat provides the cushioned surface essential for SZA's HIIT circuits, while the treadmills support her fasted morning cardio.

SZA's 50-Pound Transformation Journey

SZA's remarkable 50-pound weight loss has fans worldwide wondering exactly how the R&B sensation transformed her body while maintaining her busy recording and touring schedule. 

The Grammy-nominated artist didn't achieve these results overnight—her fitness journey represents months of disciplined workouts and nutrition adjustments that anyone can learn from.

SZA's dedication to fitness became evident when fans noticed her significant physical transformation over approximately 10–12 months. 

Unlike many celebrity transformations shrouded in mystery, SZA has been refreshingly open about her fitness journey. 

What makes SZA's transformation particularly inspiring is that she achieved it through consistent, sustainable methods rather than extreme measures. 

Inside SZA's Weekly Workout Schedule

SZA's workout routine is remarkably consistent with daily sessions lasting 75-120 minutes, forming the foundation of her fitness success.

Her 75-Minute Daily Exercise Commitment

The core of SZA's transformation lies in her impressive daily workout commitment. She regularly dedicates between 75 minutes to two hours for exercise each day—a substantial time investment that demonstrates her serious approach to fitness. 

This daily commitment allows her to incorporate various training styles while ensuring sufficient volume for results. 

HIIT Training: The Core of Her Fitness Routine

High-Intensity Interval Training (HIIT) forms the backbone of SZA's fitness regimen, which allows her to maximize calorie burn in limited time windows. 

These sessions typically alternate between short bursts of maximum effort (usually 30–45 seconds) and brief recovery periods (15–30 seconds), which creates a metabolic environment that continues burning calories hours after the workout ends. 

For SZA, whose schedule often includes late-night studio sessions and performances, this afterburn effect has proven particularly beneficial.

A typical HIIT session in SZA's routine performed on the Equipment Mat might include exercises like burpees, mountain climbers, jumping jacks, high knees, and squat jumps. 

Strength Training Components

While cardio forms a significant portion of her routine, SZA doesn't neglect strength training, which has been crucial for sculpting her physique and boosting her metabolism. 

Her strength routine focuses on functional movements that enhance her performance abilities while developing lean muscle. She typically incorporates 2–3 dedicated strength sessions weekly, focusing on different body parts each day.

For lower body development, SZA includes squats, lunges, deadlifts, and hip thrusts, often using moderately heavy weights to challenge her muscles without risking injury. 

Upper body sessions incorporate push-ups, rows, shoulder presses, and assisted pull-ups that have visibly toned her arms and back.

Cardio Sessions for Fat Loss

Complementing her HIIT workouts, SZA incorporates steady-state cardio sessions that have played a vital role in her fat loss journey. These longer, moderate-intensity workouts typically last 30–45 minutes and help establish the caloric deficit necessary for weight loss while improving her cardiovascular endurance. She alternates between treadmill running, cycling, and elliptical training to prevent boredom and repetitive stress injuries.

SZA's Clean Eating Diet Plan

SZA's physical transformation wouldn't have been possible through exercise alone, her disciplined nutrition approach, eliminating red meat, dairy, wheat, and sugar has been equally instrumental.

No Red Meat, Dairy, Wheat or Sugar Rule

At the core of SZA's nutritional approach is her elimination of four major food groups that she found were hindering her fitness progress: red meat, dairy, wheat, and refined sugar. T

This isn't a temporary restriction but a lifestyle change she's embraced for both physical transformation and improved energy levels. 

By removing these inflammatory foods from her diet, SZA experienced less bloating and more consistent energy throughout her demanding days.

High-Protein Fish and Plant Sources

Protein forms the foundation of SZA's meal planning, with an emphasis on lean fish and plant-based sources that support muscle recovery and development. This higher protein intake has been critical for maintaining her lean muscle mass while losing body fat.

Complex Carbs She Relies On

Contrary to many celebrity diet trends that demonize carbohydrates, SZA includes strategic amounts of complex carbs in her nutrition plan to fuel her rigorous workouts and performances. Rather than eliminating this macronutrient entirely, she focuses on nutrient-dense sources that provide sustained energy without blood sugar spikes. 

Healthy Fats for Energy and Brain Health

Healthy fats play a crucial role in SZA's nutrition plan, providing sustained energy, supporting hormone production, and enhancing brain function essential for her creative work.

She incorporates sources like avocado, olive oil, nuts, and seeds daily, recognizing that these fats are essential rather than optional in a balanced diet.

Build Your Transformation With SOLE 

SOLE Treadmills support cardio sessions, with the FREE SOLE+ App delivering structured programs.

Through Consistent Training

The SOLE Equipment Mat provides the cushioned surface essential for HIIT circuits that form the backbone of effective fat loss programs, protecting joints during burpees, mountain climbers, jumping jacks, high knees, and squat jumps performed in 4–6 rounds of 30–45 second work intervals. 

The superior cushioning absorbs repeated impact forces enabling high training frequency without cumulative joint stress, while the generous 36.5" x 78" size accommodates all explosive movement patterns. 

For strength training to develop lean muscle that boosts metabolism, the SW180 and SW155 Adjustable Dumbbells provide progressive resistance with 16 weight options from 5-80 pounds. The quick-adjust dial system enables efficient training during intensive sessions.

For the steady-state cardio sessions complementing HIIT training, the F80, F85, and F89 Treadmills featuring Cushion Flex technology, reduce impact by 40% to provide ideal platforms for morning fasted cardio.

Check out SOLE's equipment collection today! 

Frequently Asked Questions (FAQs)

How long did it take SZA to lose 50 pounds?

SZA's 50-pound weight loss occurred over approximately 10–12 months, demonstrating a healthy, sustainable rate of weight loss averaging 1–1.5 pounds weekly. This gradual approach allowed her body to adjust progressively while minimizing muscle loss and loose skin that often result from more rapid weight loss. 

Does SZA follow a specific diet like keto or paleo?

Rather than following a labeled diet program like keto or paleo, SZA adheres to a personalized clean eating approach that eliminates specific food groups she found problematic. This customized approach focuses on nutrient-dense whole foods while accommodating her unique nutritional needs and preferences..

How often does SZA work out per week?

SZA maintains an impressive training schedule, exercising 6–7 days per week with daily sessions lasting 75–120 minutes. This high training frequency has been instrumental in her transformation, creating the consistent caloric deficit necessary for significant weight loss. 

What type of exercises are included in SZA's HIIT routine?

SZA's HIIT sessions typically incorporate full-body compound movements that maximize calorie burn and muscular engagement in minimal time. A typical routine includes exercises like burpees, mountain climbers, jumping lunges, kettlebell swings, battle rope slams, and medicine ball slams performed in circuits of 30–45 seconds of work followed by 15–30 seconds of rest. 

How does SOLE equipment support comprehensive training for achieving SZA's transformation?

SOLE equipment provides the complete foundation for achieving SZA's remarkable 50-pound transformation through high-intensity interval training, comprehensive cardio sessions, and functional strength work.