Melissa Benoist Workout Routine


Do you want to know about Melissa Benoist workout routine?

Melissa Marie Benoist was born in 1988. She is an American actress, producer, and singer, who got her first significant role in Glee (2012 – 2014). Then, she played the lead role in the famous Supergirl (2015 – 2021).

Melissa’s first film is Whiplash (2014). The multi-talented actor also performed in multiple soundtracks, including The Glee and Supergirl.

She won the Saturn Awards in 2016/2018 for Best Actress on a Television series, and Teen Choice Award in 2017 for Best TV Actress. Here, we will discuss Melissa Benoist workout plan and her diet.

Current Stats

  • Height: 5’7 (173 cm)
  • Weight: (approximate) 121 lbs/55Kg
  • Age: 34 years old
  • Birthday: October 4, 1988
  • Hair color: Light Brown
  • Eye color: Blue
  • Body type: Slim

Melissa Benoist’s Diet And Nutrition


Melissa talks about her workout plans, but her diet chart is something we are yet to find out. What we know is she eats healthily and sometimes enjoys anything as per her mood. But, only in small potions. The American actress stays active and exercises regularly to maintain overall fitness.

All the action superhero sequences boost appetite. But, a female superhero cannot look bulky. Plus, she has to slip inside a spandex suit for the shooting. Hence, the Melissa Benoist workout diet includes lots of fruits and vegetables. However, Melissa is a foodie. She loves junk food, especially doughnuts.

To own a personality like Supergirl, you need a lot of protein. You cannot rely only on your training. Eat right and you cover almost half of your fitness goal.

Melissa Benoist Workout Routine


Melissa is not new to workouts and toned physique. Yes, she did not have any superpowers before. But, she grew up as a dancer. Melissa was a ballerina and she used to wear tight skirts. A corseted cape is a bit painful as per her experience. So, the American actress chose to be naturally fit.

According to Melissa, regular workout affects your motivation. She does not want to sit down and wait for the popcorn. Now we know the secret of her abs. You can try and replicate Melissa Benoist workout exercises.

Melissa Benoist Workout Plan Per Day


Volume: 3 to 6 days every week

Details: Mellissa follows a plan of three days per week. So, you can add 2 or 3 days of pilates, yoga, and strength training.

Melissa Benoist workout plan – Day One

Cardio: Start the schedule with at least 30 minutes of cardio. You can begin with jogging, running on a treadmill, stationary bike, or elliptical. You can also mix all of them in your cardio session, but spend at least 10 to 15 minutes on a treadmill.

Circuit and core exercises: Five rounds of five different activities – 25 lunges, 10 push-ups, 25 jump squats, 10 burpees, and 25 mountain climbers.

Melissa Benoist workout plan – Day Two

The second day of Melissa’s week comprises pilates and yoga. You can practice these exercises on your own. You can try Yoga apps like Daily Yoga: fitness & meditation or Simply Yoga – Home Instructor. For Pilates, you can try Pilates Exercises at Home or Club Pilates.

Pilates does not require too many exercising tools. You can perform them on the Pilates machine. These exercises work on your core muscles and enhance posture, both of these are needed for the role of Supergirl.

Melissa Benoist workout plan – Day Three

Cardio: Like day one, you should start the workout schedule with around 30 minutes of cardio. You can begin with 10 to 15 minutes of running on a treadmill, then train on other machines like the elliptical, or stationary bikes

Circuit and core work: One round of the given activities, 100 jump ropes, 90 v-ups, 80 step-ups, 70-second plank, 60 knee push-ups, 50 air squats, 40 alternating jumping lunges, 30 sit-ups, 20 plank to push-ups, and 10 burpees.

Melissa Benoist workout plan – Day Four

The fourth day of Melissa Benoist workout exercise is the same as the second. Practice yoga, pilates, strength training, or any other form of mental and physical workout you like. For strength training, you can follow Future or Train Fitness to train your muscles.

Melissa Benoist workout plan – Day Five

Cardio: Day five is similar to days one and three. Start with walking, jogging, and then running on the treadmill for around 15 minutes. Afterward, spent some on the elliptical, stationary bike, or stair master. The cardio session should last for 30 minutes.

Circuit and core workout: Perform four rounds of all the given activities, 400 meters run, 25 crunches, 15 leg lifts, 10 jump squats, and 5 burpees. You might not be able to complete all the rounds as a beginner. So, try to finish as many as you can.

Melissa Benoist workout exercise FAQs


Does Melissa Benoist work out for supergirl?

Yes, Melissa Benoist has to step up her workout intensity for Supergirl. Not because we are habitual of seeing superheroes in six packs. But, the American actress wanted to be fit, so that she can keep up with the action sequences. As Melissa is from a dance background, she adapted to the fitness regime without any trouble.

How Melissa Benoist Got Ripped For Supergirl?

By working on her core strength: What is most common among all the superheroes? It’s the amazing abs. So, Melissa started strength training, boxing, and significant core muscle training. Melissa Benoist workout exercise includes plyometrics, boxing, and pilates.

If you have never tried superhero workouts, then you might be wondering about plyometrics. It’s the action of pushing your body to its maximum strength. Such a practice improves your power, speed, and strength. As per Melissa, this piece of training is hard, very hard.

Core muscles are at work when Melissa Benoist does the flying stunts. So, she had to do a lot of work on her core muscles.

Working out at work: Melissa used the breaks during the shoot to stay in shape. She had medicine balls and resistance bands. As per the actress, such exercises keep her high on energy. When Melissa has free time, she enjoys Pilates.

Learning from the best: Superheroes have to kick butts regularly. But, Melissa is not someone with the ability to hit another person. So, she learned the technique via boxing.

Fortunately, she had one of the best tutors, Lexi Alexander (former karate and kickboxing champion). He directed her in one episode in the first season. Lexi pushed Melissa to the next level in terms of fighting choreography.

Performing her stunts: You might not believe it, but Melissa performs a lot of hair-raising stunts. Supergirl is a hardcore boxer and she has heavy hands. Plus, flying kicks and punches are also included in her fighting style.

Getting out of the gym: Benoist is regular at the gym, but she also included outdoor activities in her schedule. You can check her Instagram account to see hiking images with her husband, Chris Wood. Apart from that, she started horse riding, swimming, and archery.

Final thoughts


Now you know Melissa Benoist workout plan and diet. So, you can start today and be like Supergirl within a month of hard work.

Supergirl is all about hope, confidence, and fearlessness, the three important aspects of free life. Melissa Benoist is dedicated to her Supergirl character because she wants to motivate all the females. The American actress wants everyone to know that female superhero can also perform action scenes like their male counterparts.

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Last Updated on November 24, 2022

Sakibul Islam
Sakibul Islam

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