Hrithik Roshan Workout and Diet


Born: 1974

Hrithik Roshan is from Bombay, India. His family is well-known in the Hindi movie industry and he began acting at age 6. In 2000, Roshan became an overnight success with his first lead role in Kaho Naa… Pyaar Hai, and continues to make a range of films, including his latest Fighter, released in 2024. He is one of the highest paid actors in Bollywood. Roshan has also acted on stage and appeared as a judge in the reality show Just Dance in 2011. He has several brands including a fitness website called HRX and a line of clothing. Roshan is also a brand ambassador for Corefit, Mountain Dew, and Rado Swiss watches, as well as a character in the video game Garera Free Fire. He supports various charities. He is divorced and has 2 sons. Roshan a million followers on social media. He is 5 feet, 11 inches tall and weighs about 185 lbs.

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Hrithik Roshan’s Diet

Diet Summary

Roshan has been acting since he was a kid, and so it’s understandable that he doesn’t always feel like following a strict diet to get into character. His sweet tooth is almost as famous as he is. But to get in shape for a film, he eats super clean, meaning lots of chicken breast and egg whites and no cheat meals. That said, he does eat a lot, up to 7 times a day adding up to 4,000 calories. As for making sure he’s getting all of his vitamins, he prefers whole foods to supplements, but he will have protein shake in a pinch. He stays hydrated with plenty of water.

Estimated Macros

Medium Fat

Low-Medium Carb

Medium-High Protein

Diet Details

Rise & Shine

If Roshan is filming during the day, he’ll get up early, maybe 5 am, so he has time to eat and digest before hitting the gym. He waits about 45 minutes after eating before working out.

Eat Clean

To create his incredible 8-pack abs, Roshan eats clean, even when he doesn’t want to.

Regular Refuelings

To stoke his metabolism, Roshan eats every few hours, adding up to 6-7 meals each day. When training, he’ll have 130 g of protein every 3 hours.

Serious Discipline

Roshan loves sweets like cake and chocolate, but when he’s prepping for a role, he gives all of that up.

What to Eat

  • Lean protein
  • Egg whites
  • Poultry
  • Fish
  • Complex carbs
  • Rice
  • Oats
  • Quinoa
  • Sweet potatoes
  • Protein shakes
  • Nuts
  • Olive oil
  • Water

What to Avoid

  • Empty-calorie foods
  • Processed foods
  • Junk food
  • Sugar
  • Artificial ingredients
  • Chemical additives

Roshan’s trainer on his film diet

‘Hrithik is eating 6 meals a day and is currently consuming about 4,000 calories per day.’

Roshan on making changes

‘The only time to take the step toward change is now. Even if they’re baby steps, start today!’

Roshan on consistency

‘Consistency is important because you must make time to work on your goals. Even if there is a little you can do, you must!’

Hrithik Roshan’s Workout Routine

Workout Routine

Genetic Mixed Bag

Roshan was certainly blessed when it came to genetics in the looks department, but he also has scoliosis, and nearly had to give up acting because of it. Instead, he discovered that running helped his back.

Helping Hand

Roshan is famous for his superhuman physique. He has worked with trainer Kris Gethin since 2011 to get into shape for his various film roles.

Brief But Intense

Roshan will work out for only about an hour or so, but he makes every second count.

Daily Dose

Roshan hits the gym 5 days a week. His workout schedule depends on his filming schedule. He sometimes gets up at 5 am to get his workout in.

Functional Workouts

Roshan’s weight training includes a variety of workouts including boxing, battle ropes, kettlebells and plyometrics.

Cardio Is Key

Roshan does cardio every day, but to really get cut, he sometimes does a double shot. He mixes things up both to keep from getting bored and to challenge his muscles in different ways.

Exercise Style

A Hrithik Roshan Workout Routine According to GQ India magazine

45 minutes-1 hour 4-5 days a week doing 2 days on/1 day off.

Functional work including:

  • Boxing
  • Kettlebells
  • Battle ropes
  • Plyometrics

Cardio: 1-2x/day including:

  • Running
  • StairMaster
  • Rower
  • Elliptical
  • Swimming
  • Minimum 10,000 steps/day

Roshan on fitness

‘Fitness begins with initiative and continues with consistency. The 6-pack abs is a byproduct of being healthy.’

Roshan’s trainer on his workout routine

‘The workout is…very short but it’s intense and extremely difficult.’

Roshan’s trainer on how to get ripped

‘It doesn’t matter if you’re tired…consistency is crucial.’

Roshan’s trainer on taking an extra day off

‘Recovery is very important as it enhances performance.’

Roshan on his physique

‘I do this ‘cause my movie characters sometimes challenge me to look a certain way…I don’t depend on one shape or the other for my own self-worth.’

Hrithik Roshan’s Supplements

Protein Powder


Roshan prefers to get his nutrients in their whole form, but if he’s pressed for time, he’ll have a protein shake to fill him up and keep him going.

Hrithik Roshan’s Lifestyle

Sleep Discipline

While prepping for Fighter, Roshan was in bed by 9 pm, although he found it very challenging, and almost as hard as telling his friends and family ‘No’ for social gatherings.

Not Always a Sex Symbol

Roshan had it rough as a kid. He was born with an extra thumb which made other children shun him. He also had a stutter which led to problems at school, as he faked injury and illness to avoid oral exams.

Family Influence

Despite his family’s extensive presence in the film industry, Roshan’s parents pushed him to concentrate on his studies and not become an actor. He holds a college degree in Commerce. In his early 20s, Roshan was diagnosed with scoliosis and nearly gave up acting because dancing and stunts were painful.

Diverse Roles

Roshan took pains to avoid typecasting, and has played in a wide range of films, including everything from romantic comedies to action. He’s also a fantastic dancer.

Make Room for the Awards

Roshan has won many awards for his acting including 6 Filmfare Awards, 4 of which were for Best Actor.

Like Father, Like Son

Roshan has collaborated with his filmmaker father on many films, both acting and behind the scenes as assistant director.

Amicable Split

Despite religious differences, Hindi Roshan was married to Muslim Sussanne Khan for 14 years (from 2000-2014). They have 2 children and both say the split was amicable. Roshan is currently dating actress Saba Azad.

Roshan’s trainer on his sleep schedule

‘Hrithik’s [bed]time is around 9 pm, and not later than that.’

Roshan on happiness

‘True power and true happiness are when you use your success to make others around you feel even more significant.’

Roshan on looks

‘To not care about how you look will make you look even more attractive.’

Roshan on being a superhero

‘The biggest superpower you can have is the ability to change your own life.’

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