“Gaga doesn’t love to work out, but she likes how efficient this method is. Your heart rate stays up, so you burn more calories in less time.”
Pasternack accomplishes this by keeping Lady Gaga moving throughout the workout. Also, he constantly shifts the targeted body area between cardio, lower body, upper body, and core. Pasternack is co-host of the new TV show, The Revolution. He claims to create workout routines for almost 80 percent of the stars in Hollywood. When he has a lot of time to push Lady Gaga during her workout routine, the Lady Gaga workout lasts for over an hour. They make the workouts last longer by adding in more cardio. When she is touring, he has given her a daily routine she can do in 30 minutes. Lady Gaga says:
“My workout is made up of five phases. A cardio warm-up, a circuit of lower body strength, upper body strength, abdominal strength, and a cardio cool-down.”
The Lady Gaga workout succeeds in its simplicity. You only have to do a few minutes of cardio, followed by targeted body exercises. These exercises vary by body part. The key is that you work all sides of your muscles. You can do crunches all day, but you won’t see results if you don’t work the sides as well. Quickly varying what body part you work, minimizing rest between sets, and doing cardio (before and after) are the keys. These keys help to make the Lady Gaga workout short, but successful.
Lady Gaga Workout Routine
Lady Gaga is often asked about her workout routine. The Lady Gaga workout is a program that she and her trainer have shared in 5-Factor, Glamour, and Fitness Magazine:
Lady Gaga Workout Monday Routine
Here’s the breakdown, followed by Lady Gaga’s workout routine:
- 5-Factor Lady Gaga workout:
- After doing the Cardio Warm Up, do each set, repeating 3 times.
- Upper Body Circuit-(4 sets with no rest between sets).
- Lower Body Circuit– (4 sets with no rest between sets).
- Core Set-(4 sets with no rest between sets.)
- Cardio Cool Down (Start with 5 mins, increase up to 30 mins if you have time)
Monday Workout:
Here’s the Lady Gaga Monday workout routine. Do each exercise listed for (4 sets of x 20 reps):
- For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
| Exercise | Sets | Reps | Rest | Data | Notes |
|---|---|---|---|---|---|
| Cardio | 1 | 5 min | 0 secs | ||
| Dumbbell Bench Press | 4 | 20 | 0 secs | Circuit #1 | Do each exercise in |
| Seated Shoulder Press | 4 | 20 | 0 secs | Circuit #1 | the circuit once, |
| Bicep curls into O/H press | 4 | 20 | 60 secs | Circuit #1 | then repeat each |
| Dumbbell Tap Squats | 4 | 20 | 0 secs | Circuit #2 | exercise 3 more times |
| Jump squats | 4 | 20 | 60 secs | Circuit #2 | to reach 4 total sets |
| Upper Body Crunches | 4 | 20 | 0 secs | Circuit #3 | Then, proceed to this |
| Mountain climbers | 4 | 20 | 60 secs | Circuit #3 | abs circuit |
| Cardio | 1 | 5-30 min | 0 secs | Go between 5-30 mins |
(Lady Gaga worked her way up to these repetitions, you may have to start by doing less repetitions)
Lady Gaga Workout Tuesday Routine
Tuesday Workout:- For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Here’s the Lady Gaga Tuesday workout routine. Do each exercise listed for (4 sets of x 20 reps):
| Exercise | Sets | Reps | Rest | Data | Notes |
|---|---|---|---|---|---|
| Cardio | 1 | 5 min | 0 secs | ||
| Dumbbell Chest Fly | 4 | 20 | 0 secs | Circuit #1 | Do each exercise in |
| Single-Arm Dumbbell Rows | 4 | 20 | 0 secs | Circuit #1 | the circuit once, |
| Triceps Extensions | 4 | 20 | 60 secs | Circuit #1 | then repeat each |
| DB Stiff-Legged Deadlift | 4 | 20 | 0 secs | Circuit #2 | exercise 3 more times |
| Skater's Lunges | 4 | 20 | 60 secs | Circuit #2 | to reach 4 total sets |
| Forearm Plank | 4 | 20 | 0 secs | Circuit #3 | Then, proceed to this |
| Side-Plank with Pulse | 4 | 20 | 60 secs | Circuit #3 | abs circuit |
| Cardio | 1 | 5-30min | 0 secs | As much as you can |
Lady Gaga Workout Wednesday Routine
Wednesday Workout:- For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Here’s the Lady Gaga Wednesday workout routine. Do each exercise listed for (4 sets of x 20 reps):
| Exercise | Sets | Reps | Rest | Notes | Data |
|---|---|---|---|---|---|
| Cardio | 1 | 5 mins | 0 secs | ||
| Dumbbell Bench Press | 4 | 20 | 0 secs | Do each exercise in | Circuit #1 |
| Dumbbell Pullover | 4 | 20 | 0 secs | the circuit once, | Circuit #1 |
| Bicep curls into O/H press | 4 | 20 | 60 secs | then repeat each | Circuit #1 |
| Dumbbell Lunges | 4 | 20 | 0 secs | exercise 3 more times | Circuit #2 |
| Jump squats | 4 | 20 | 60 secs | to reach 4 total sets | Circuit #2 |
| Reverse Crunches | 4 | 20 | 0 secs | Then, proceed to this | Circuit #3 |
| Abdominal Twists | 4 | 20 | 60 secs | abs circuit #2 | Circuit #3 |
| Cardio | 1 | 5-30min | 0 secs | Go between 5-30 mins |
Lady Gaga Workout Thursday Routine
Thursday Workout:- For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Here’s the Lady Gaga Thursday workout routine. Do each exercise listed for (4 sets of x 20 reps):
| Exercise | Sets | Reps | Rest | Data | Notes |
|---|---|---|---|---|---|
| Cardio Warm Up | 1 | 5 min | 0 secs | ||
| Dumbbell Bench Press | 4 | 20 | 0 secs | Circuit #1 | Do each exercise in |
| Seated Shoulder Press | 4 | 20 | 0 secs | Circuit #1 | the circuit once, |
| DB Hammer Curls | 4 | 20 | 60 secs | Circuit #1 | then repeat each |
| Dumbbell Tap Squats | 4 | 20 | 0 secs | Circuit #2 | exercise 3 more times |
| Skater's Lunges | 4 | 20 | 60 secs | Circuit #2 | to reach 4 total sets |
| Upper Body Crunches | 4 | 20 | 0 secs | Circuit #3 | Then, proceed to this |
| Dumbbell Lateral Flexions | 4 | 20 | 60 secs | Circuit #3 | abs circuit |
| Cardio Cool Down | 1 | 5-30min | 0 secs | Go between 5-30 mins |
Lady Gaga Workout Friday Routine
Friday Workout:- For “Cardio Warm Up” and “Cardio Cool Down”, choose your favorite exercise(s) from: Running/ Jogging in place /Side Shuffles / Grapevines / Backwards running / Treadmill / Elliptical / Stair Jumps / Hill Climbing (5 min)
Here’s the Lady Gaga Friday workout routine. Do each exercise listed for (4 sets of x 20 reps):
| Exercise | Sets | Reps | Rest | Data | Notes |
|---|---|---|---|---|---|
| Cardio | 1 | 5 mins | 0 secs | ||
| Single-Arm Dumbbell Rows | 4 | 20 | 0 secs | Circuit #1 | Do each exercise in |
| Bicep curls into O/H press | 4 | 20 | 0 secs | Circuit #1 | the circuit once, |
| Triceps Extensions | 4 | 20 | 60 secs | Circuit #1 | then repeat each |
| Dumbbell Lunges | 4 | 20 | 0 secs | Circuit #2 | exercise 3 more times |
| DB Stiff-Legged Deadlift | 4 | 20 | 60 secs | Circuit #2 | to reach 4 total sets |
| Double Crunches | 4 | 20 | 0 secs | Circuit #3 | Then, proceed to this |
| Upward/Downward Dog | 4 | 10 each | 60 secs | Circuit #3 | abs circuit |
| Cardio | 1 | 5-30min | 0 secs | Go between 5-30 mins |
(Lady Gaga worked her way up to these repetitions, you may have to start by doing less repetitions)
Lady Gaga Diet
The Lady Gaga diet is about eating 5 small meals (breakfast, snack, lunch, snack, dinner). Lady Gaga admits that she even packs 5-factor food on the plane with her. She loves the cookies and shakes that adhere to the 5-factor diet. Opt for “palm sized” servings of protein and a “clenched fist” of carbs. Go with quality carbs (low Glycemic Index) and protein that is low in fat. The great thing is that you get 1 cheat day, per week. When eating healthy, Lady Gaga’s diet opts for meals that have:
- low-fat, sources of protein
- healthy, (low GI) carbohydrates
- high fiber (less refined the better)
- healthy fats (olive oil, etc.)
- sugar free beverages (her trainer, Pasternack, is a spokesman for Coke Fuze)
Lady Gaga Workout Routine Descriptions
Below are some descriptions of the exercises used during the Lady Gaga Workout routine. Lady Gaga usually performs three standard sets of 20-25 reps of each exercise during her workout.
You can learn more about Lady Gaga’s diet and fitness routine by learning about the 5-Factor Fitness Routine. Harley Pasternack, Lady Gaga’s personal trainer wrote several books to detail how he works with celebrities. His most famous:
Here is singer Lady Gaga’s 5 Factor trainer, first talking about what the 5 Factor diet that he put Lady Gaga on,then walking us through the Lady Gaga workout:
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This is really an amazing web site. Would you be interested in working on an interview about just how you created it? If so e-mail me personally!
Surprisingly useful material, all round I picture this is worthy of a book mark!
She works out with Pasternack. I did not know that!
I like how she starts and ends with cardio, doing weightlifting in between. That’s a hard workout, if you don’t stop to get a rest.
Wow. I had no idea that she worked out this hard!
Wow, I just tried this workout and it’s harder than it seems. The cardio–weights–cardio think really works. I’m gonna be sore, especially in the core.