Scarlett Johansson Workout and Diet Plan

Whether you’ve seen any Marvel films or not. Everyone knows how amazing Scarlett Johansson looked as the Black Widow. And who wouldn’t want to look like a superhero?! For this reason, we’ve gone through the trouble of researching Scarlett’s workout routine and diet plan – so you can work towards sculpting a similar figure. Check it out:

Scarlett Johansson Workout and Diet Plan

Scarlett Johanson Workout


Everyone should know the importance of warming up. Either that or you’ve pulled a muscle after not warming up before.

Anyway, warming up not only reduces the risk of cramping during your workout – it also activates your muscles so you perform at your best.

For this reason, we recommend spending 2-3 minutes on the rowing machine or jogging on the treadmill.

What to do: 

  • 2-3 mins – Rowing Machine
  • 2-3 mins – Treadmill
  • And 2 sets of 10 pull-ups

1. Box Jumps

As Scarlett Johansson performed a lot of cardio extensive exercises – you’ll be starting with box jumps.

This will get your blood pumping and further ensure your muscles are fully activated. You can perform this on a high stool, bench, or a plyometric foam box.

If you don’t have any equipment available, then simply perform some jump squats instead.

What to do: 

  • 4 sets of 20 reps – Box Jumps
  • Alternatively, perform 4 sets of 20 – Jump Squats
  • 1 minute rest between sets

2. Clean and Jerks

You should be fully warmed up now. So you’ll be heading into a compound lift here – clean and jerks.

Look at the picture if you’re unsure what to do. But start with a low weight, to avoid injury (if you’re new to weight-lifting).

What to do: 

  • 4 sets of 10 – Clean and Jerks
  • 1-minute rest between sets

3. Walking Lunges

The focus is back to your lower body with walking lunges. You’ll be able to see what this is from the picture above.

If you’ve been training for a while; hold some dumbbells while performing this exercise.

What to do: 

  • 4 sets of 30 meters – Walking Lunges

4. Bicep Curl & Push Ups (Superset)

You can’t be a female superhero without having toned arms. So you’ll be performing a superset of bicep curls and push-ups for this reason.

What are supersets? Basically, after you perform your bicep curls, you’ll move straight into the push-ups without any rest – when you’re done, that’s 1 set done.

What to do: 

  • 4 sets of 10 bicep curls and 10 press-ups (supersets)

5. Sprints

Scarlett Johansson mentioned sprints are her favorite exercise; so we saved the best till last here…

After these sprints, you shouldn’t have any energy left in the tank. But the good news is you can go home when you’re finished.

You can either perform this outside, on a treadmill or in a sports hall.

What to do: 

  • 5 mins – 10 second sprints
  • 1 minute rest between sets

Cool Down

Congratulations. If you’re not throwing up in a bin.

5 minutes of sprinting is hard, but you’ll be on your way to sculping a Black Widow Scarlett Johansson figure.

But it’s still important you cool down – even if it’s just walking back to your house.

Why? Answer: to ensure you don’t cramp up later in the evening (during important activities).

What to do: 

  • 2-3 mins walk (on the treadmill or outside)
  • 2-3 slow cycle – Cycling Machine

Scarlett Johansson Diet Plan

We have a confession; Scarlett Johansson didn’t follow a specific diet plan. But this is actually a good thing.

We’re sick of hearing about celebrities endorsing some ineffective diet plans. So it’s actually refreshing to hear Scarlett telling the truth.

Calories in V Calories out 

Ultimately, losing body fat and weight is a matter of eating less calories than your body uses to maintain itself.

We found a pretty useful article explaining this (which also includes a calorie calculator, so you can see how many calories you need to eat to lose fat) – you can see this here.

The picture below might help you understand this logic:

But don’t eat too much junk food 

Yes, we said ‘not too much’ instead of ‘not at all’. It’s true, that you can have some junk food – as long as you keep track of your diet.

As we mentioned seconds ago; if you stay under your maintenance calorie limit, there’s no way you won’t lose body fat and weight.

However, you’ll notice that junk food is high in calories. For example, one junk food meal might be the same calories as 5-6 servings of healthier foods (such as salads or chicken breast with green vegetables).

For this reason, you’ll naturally eat less junk food. But everyone needs a treat now-and-then.


Now you know how Scarlett Johnsson become the Black Widow. And everyone can realize their fitness goals – it just takes hard work.

Scarlett even stated this herself in an interview: “Anyone can lose weight by making the same commitment any celebrity would make to improve their career. No secret workout or diet plans, just hard consistent work.”

So no more excuses – get off that couch and into the gym!



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