Katy Perry Workout: How To Stay Slim

The Katy Perry workout shows you how to stay slim. The “Roar” singer loves to show off her body on-stage and off. A workaholic, she is perpetually getting in shape for a music tour, cover shoot, or music video. For years, Katy Perry has worked out with celebrity trainer Harley Pasternack 5 times per week. After her recent divorce, she got back in shape using the 5-Factor workout and 5-Factor diet.

katy perry workout

Katy Perry Workout

The Katy Perry workout shows you how to stay slim, no matter how busy you are. With Harley Pasternak’s signature workouts, there’s always time to squeeze one in! Here’s a quick breakdown, followed by Katy Perry’s entire total body workout routine:

  • 5-Factor Katy Perry workout:
  • After doing the 5-10 minute Cardio Warm Up, do each circuit, repeating 3 more times.
  • Upper Body Circuit-(4 sets of 20 reps with no rest between exercises).
  • Lower Body Circuit– (4 sets of 20 reps with no rest between exercises).
  • Core Set– (4 sets of 2o reps with no rest between sets.)
  • Cardio Cool Down (5 mins)
  • Walk (10,000 steps a day)
Notice that in the Katy Perry workout, you do just one set of an exercise. Then, you move onto the next right away. You’re not stuck doing 4 sets, resting in between each set, then moving on. You do one set of each exercise, with no rest, in each circuit. This type of workout is known as “circuit training,” because you’re constantly moving from one exercise to the next. It helps you to stay slim, because:

By doing one set of each exercise, then moving onto the next one, you keep your heart rate up. Keeping your heart rate up means you stay in a fat-burning state. People who go to the gym, and do 4 sets of the same exercise (non-circuit format) lose out. They rest too much, and their heart rate goes down. This takes them out of the fat-burning zone. The key that celebrity trainers have realized is that you never want to lower your heart rate out of the zone. Keeping your heart rate in the fat-burning zone is how celebrities burn fat, while working out.

Katy Perry Workout Monday Routine

  1. Choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)

Monday Workout:
Here’s the Katy Perry Monday workout routine. Do each exercise listed for (4 sets of x 20 reps). Do 4 sets of Circuit 1. Then, 4 sets of Circuit 2. Finally, do 4 sets of Circuit 3.

katy perry staying slim workout posing in green dress

Katy Perry Workout Monday Routine

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Bench Press4200 secsDo each exercise inCircuit #1
Seated Shoulder Press4200 secsthe circuit once,Circuit #1
Bicep curls into O/H press42060 secsthen repeat eachCircuit #1
Dumbbell Tap Squats4200 secsexercise 3 more timesCircuit #2
Jump squats42060 secsto reach 4 total setsCircuit #2
Upper Body Crunches4200 secsThen, proceed to thisCircuit #3
Mountain climbers42060 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins

While on the road, Katy Perry bring trainer Armando Alarcon with her. Her cardio is often a jump rope she carries around with her. Alarcon likes to put Katy Perry through full body moves. For example, burpees are his favorite go-to exercise. They stick to 20 reps, like the rest of the 5 factor workout. Katy Perry’s on-the-road trainer, Armando Alarcon says:

Katy needs good, really loud music to get her going. And they do a lot of moves that elongate and engage the whole body. “You use your whole body every day, so why wouldn’t you workout the exact same way?”

(Katy Perry worked her way up to these repetitions, you may have to start by doing less repetitions)

Katy Perry Workout Tuesday Routine

katy perry workout plan

Here’s the Katy Perry Tuesday workout routine. Do each exercise listed for (4 sets of x 20 reps):

Katy Perry Workout Tuesday Routine

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Chest Fly4200 secsDo each exercise inCircuit #1
Single-Arm Dumbbell Rows4200 secsthe circuit once,Circuit #1
Triceps Extensions42060 secsthen repeat eachCircuit #1
DB Stiff-Legged Deadlift4200 secsexercise 3 more timesCircuit #2
Skater's Lunges42060 secsto reach 4 total setsCircuit #2
Forearm Plank4200 secsThen, proceed to thisCircuit #3
Side-Plank with Pulse42060 secsabs circuitCircuit #3
Cardio Cool Down15-30min0 secsAs much as you can
Click Exercise Above: For Demonstration

The Katy Perry abs workout on Tuesday focuses on planks. Pasternack explains why it is good to switch things up:

We’ll mix it up, we’ll do different exercises. I think for the most part everybody, not just Katy, is very interior dominant So through the course of the day, we’re sitting in our car, we’re on the computer, we’re on our phones. We tend to be very closed. So, when you over-strengthen the muscles right here. You think it about what a crunch does.  You think about what a crunch does. It shortens us. It brings us even more interior dominant. So, we do a lot of lower-back exercises. Exercises that pull her back into a better position.

Katy Perry Workout Wednesday Routine

  • For Cardio, choose from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Wednesday Workout: Here’s the Katy Perry Wednesday workout routine. Do each exercise listed for (4 sets of x 20 reps):

Katy Perry Workout Wednesday Routine

ExerciseSetsRepsRestNotesData
Cardio Warm Up15 mins0 secs
Dumbbell Bench Press4200 secsDo each exercise inCircuit #1
Dumbbell Pullover4200 secsthe circuit once,Circuit #1
Bicep curls into O/H press42060 secsthen repeat eachCircuit #1
Dumbbell Lunges4200 secsexercise 3 more timesCircuit #2
Jump squats42060 secsto reach 4 total setsCircuit #2
Reverse Crunches4200 secsThen, proceed to thisCircuit #3
Abdominal Twists42060 secsabs circuit #2Circuit #3
Cardio Cool Down15-30min0 secsGo between 5-30 mins
Click Exercise Above: For Demonstration

Harley Pasternack, Katy Perry’s trainer, says that he now has his clients use a pedometer to make sure they walk 10,000 steps a day. Katy Perry loves to hike in the Hollywood Hills. Pasternack says:

Get yourself a pedometer. It’s an inexpensive device that fits in your pocket or clips on your pants and counts your steps. Recent research shows walking slowly throughout the day is better for burning fat than 45 minutes of intense cardio… Katy’s become addicted to hiking. She goes every day and wears a pedometer and counts her steps. She loves working out in the fresh air!

katy perry body at grammys with ellen starting

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