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Cristiano Ronaldo's Exercise Secrets You Should Steal for Yourself

He works out with friends, sleeps a ton, and knows how to relax and recover. What's not to like?
FACT CHECKED BY Alex Daniel
Turin, Italy. 02 February 2019. Campionato Italiano di SerieA, Juventus vs Parma 3-3. Cristiano Ronaldo, Juventus, celebrating the goal.

Global soccer megastar, human anti-gravity machine, and reigning king of Instagram Cristiano Ronaldo dominated headlines recently, but not for the usual reasons. As he sat down to a press conference in advance of a match at the UEFA European Football Championship earlier this week, he conspicuously removed two bottles of Coke that the sponsors had placed there as marketing props.

"Agua," he simply remarked after doing so, and in one word told the planet that they should drink water instead of soft drinks. (For the record, he's 100% correct—just see here for why.) Turns out the planet was listening, and Coke's stock actually tumbled—erasing $4 billion in value—before swiftly recovering.

Now, the incident proved to be just the latest evidence why Ronaldo isn't just one of the most naturally gifted athletes on the planet, but also one of the most health conscious and fitness-obsessed. If you're curious how he does it, know that over the years Ronaldo has revealed bits and pieces about not only his diet but also his super strict fitness regimen. And sure, while he's known to stand in cryogenic chambers and exercise really, really hard, there's a lot about Ronaldo's routine—whether it's a specific workout or a larger, healthy living principle—that you can and should try at home. So, in addition to drinking water instead of Coke, here are a few exercise secrets from Cristiano Ronaldo that you should totally try, too. And for more amazing fitness advice from celebs, see here for the Secret Exercise Tricks Kate Middleton Uses to Stay Lean and Fit.

1

Don't Stop Exercising When You Leave the Gym

Fit young Pacific Islander woman training at home. Beautiful female athlete working out for wellbeing in domestic gym, training legs muscles with squats and jumps.

"Fit in exercise wherever you can," Ronaldo advised in 2015, when he released several tips for health and fitness along with the release of a new underwear line. "You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit." And for some great suggestions for weaving fitness into your daily life, don't miss the Secret Little Exercise Tricks for Getting a Lean Body Fast, Say Experts.

2

Always Do a Little Bit of Everything

woman at home with an exercise bike

"I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina," he said. "It also helps to keep it interesting."

3

Get in Your Naps—and Power Down Early

Woman lying on her bed with her eyes closed.
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Ronaldo is well-known to abstain from alcohol and processed foods, but he's just as dedicated to his sleep as he is his diet. As his sleep consultant explained to the UK's The Independent, he takes upwards of five naps per day. He powers down all of his devices an hour and a half before bed, and turns off the TV. And if you have trouble sleeping, see here for the Secret Tricks for Falling Asleep When You Can't Fall Asleep, Says Science.

4

Train With a Partner

Back view of crop diverse female athletes in sportswear walking on asphalt road during outdoor workout in outskirts

"Working with a training partner is a good way to add a bit of competitiveness and help push yourself," Ronaldo revealed in his tips. "If you train with someone who is a similar level to you then you will help push each other."

5

Always Warm Up Properly

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"Warming up properly prevents injury," he said. "In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle." And for more ways to get fit, don't miss The Best Exercises for Getting Lean After 40, According to Experts.

6

Add Sprints to Your Workouts to Spice it Up with Some Intensity

woman sprinting

"High intensity is important to get your blood pumping and to increase stamina," he advised. "We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do."

7

Cool Down with a Swim

Face of a female triathlete swimming
Shutterstock

"Post-match exercise has also become a huge part of his regime," reports the UK's The Sun. "While other players like to sit at home in front of the TV after a match, Ronaldo heads straight to the pool. He swims lengths, often alongside Cristiano Jr, which not only helps him unwind from the physical toll of a match, but also helps him build his huge physique."

8

Don't Be So Hard on Yourself

tired and sweaty

While he notes that "mental strength" is important, he also advises you to relax. "Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally," he revealed in his tips. "I spend my free time with family and friends, which keeps me relaxed and in a positive mindset." And for more ways to burn fat and get fit, see here for The Secret Little Tricks for Burning More Fat Every Day, According to Experts.

William Mayle
William Mayle is a UK-based writer who specializes in science, health, fitness, and other lifestyle topics. Read more