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Riz Ahmed Workout Routine And Diet plan 2023

Riz Ahmed Workout

Riz Ahmed was born on December 1, 1982, in London, England. His complete name is Rizan Ahmed. He is an English actor, rapper, and also musician. Similarly, he is best known for his act in the films Nightcrawler and Star Wars anthology film Rogue One, among others. He is also identified for his music productions. Here is Riz Ahmed Workout Routine And Diet plan.

Besides his acting career, Ahmed is also a rapper who has published several singles, mixtapes, and albums. He set the hip-hop group Swet Shop Boys with Heems of Das Racist. He began his first album Microscope in 20111 and his mixtape Englistan in 2016.

Riz Ahmed Body Stats

Height5 ft 8 inches
Weight75 kg
Chest Size42 inches
Waist Size30 inches
Biceps15 inches
Body TypeAthletics
Hair ColorDark Brown
Eye ColorDrak Brown

Also, read Madelaine Petsch’s Workout Routine And Diet plan.

Riz Ahmed Workout Routine

Riz Ahmed is an incredible actor that also operates according to what role he has been given and trains according to the part only. As you will see that is Jason Bourne and Rogue One, Riz was fit, but after that, he got split as there was no visible body fat in his body. So what exactly does he go within to activate that fitness level?

Well, by researching that and found out some things that he does to get that incredible fitness. There was an interview with Riz Ahmed by Men’s Journal, and in that conversation, Riz talked about everything he has achieved. Riz told Men’s journal that he turned from metabolic training to heavy lifting compound movement training. He also stated that his training included doing the cardio workout at all.

Riz also stated that he also relied on creating different things like yoga and pilates for his postures and flexibility. Both of the workouts are good for flexibility and burning a few calories while contributing excellent stretching exercises, which help reduce the chances of getting injured. Riz stated that he was working out six days a week and after the whole day of the shoot, yoga and pilates helps him a lot.

Later, when the Men’s Journal suggested to Riz about mental fitness, he responded that he used to do meditation with The Headspace Meditation app. Now that we have known what he prepares. His workout includes:

Compound Training

Training days: Monday to Saturday

Duration: 1 hour

In Compound training, Riz Ahmed does several things and a mixture of exercises. If you don’t know what compound training is, then let me simplify it for you. Compound training or compound movements are workouts that exercise more than one part of your body while doing one exercise. Some of the best compound exercises are:

  • Bench Press: Focuses on chest, triceps, and delts
  • Dips: Focuses on chest, triceps, and delts
  • Deadlifts: Focuses on thighs, hamstring, lower back, and forearms, including traps
  • Squat: Focuses on thighs, glutes, inner quads, hamstring
  • Bent over rows: Focuses on traps, lats, and lower back.
  • Close grip bench press: Focus on pecs, triceps, and delts.

Yoga and Pilates

Training days: Monday to Saturday

Duration: 15 to 30 minutes

Yoga and Pilates are both wonderful workouts to maintain body posture and flexibility. It can get done after every exercise as part of stretching exercises. By doing these practices for 15 to 30 minutes before and after the compound, training keeps your posture and reduces the pain and chances of getting an injury, So make sure to do it every time before and later the workout.


Training days: Every day

Duration: 15 to 30 minutes

Meditation is the utmost important workout for your mental fitness and health. It keeps your brain calm and lets you be in control of your body. You can do meditation at any time you want, whether it’s early in the day after you get up or it’s before you go to bed. Begin with 10 minutes and slowly the time every time 5 minutes all three days.

Riz Ahmed’s Diet plan

Hid diet includes:


  • Two boiled eggs
  • Oats with almond milk
  • Fruits


  • Protein Shake


  • Chicken or salmon
  • Spinach and kale

Evening snack

  • Apple
  • Protein Shake


  • Steak
  • Spinach, kale, broccoli, or asparagus

This is all about the workout routine and diet plan of Riz Ahmed.


Riz Ahmed is an award-winning actor rapper and often model also known for his fitness achievements. His body stats are perfect. He performs a lot of workouts in order to have an incredible body shape. His diet also contains healthy foods that are also a reason behind his body shape.

Most of his fan following do the same workout routine in order to gain a body shape like him.

Last Updated on July 28, 2023 by john liam