Rita Ora stays in shape by ditching the bread on her burgers and looking at pictures of J Lo for workout motivation

SHE'S been driving fans wild with a constant stream of videos and photos of her bikini-clad body in recent days.

But just how does pop star Rita Ora, 30 – who is currently in Sydney filming The Voice Australia – stay in such incredible shape?


From gruelling workouts inspired by J Lo to ditching the bread whenever she has a burger, here leading UK women’s fitness expert Jane Wakes reveals the fitness and diet secrets of Rita’s killer bod. 

Two-hour workouts

Superfit Rita – who has given up partying after her lockdown-breaking birthday bash -says she works out for two to three hours a day to keep her body toned. 

But Jane says she will be under the watchful eye of trainers who will ensure she takes proper rest to allow muscle growth too. 

“You have to compare what she does to an athlete or dancer or anybody else who has a physical job," Jane says.

“She’ll be training on certain areas one day and other areas the next. 

“She’ll never train the same on consecutive days.” 

Celebrity trainer

Last year, Rita shared a gruelling squats workout with her London-based personal trainer Ciara Madden, who also trains Maya Jama.

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And Jane says Ciara’s expertise will help Rita get the most out of her workouts with concentration on her form. 

“She’ll also have had lots of other help to speed things up in the same way that athletes do," Jane adds.

“She’ll be getting massages and loads and loads of advice.” 

Bunless burgers

Rita follows a strict high-protein, low sugar diet religiously.

She confessed “In the morning, I have two boiled eggs, asparagus, and half a cup of muesli with almond milk.

"For lunch, I have chicken or fish with vegetables, and for dinner, I have six to eight ounces of fish with vegetables and half a potato." 

And while Rita admits that she will have the occasional treat, even then she’ll make healthy adjustments. 

She told Cosmopolitan: "I watch what I eat but I just cut my portions in half.

“So if I want a burger I'll just cut it in half and eat half of it. 

“That or I'll take the bread off and only eat the burger. 

“Or if I want fries then I won't have a burger to go with them."

And Jane says Rita’s attitude will help her stay healthier in the long run. 

She said: “It's a way of considering that she knows that these foods are not the best foods for her so she’s still going to enjoy them but she’s going to have less of them. 

“That's a really good attitude to take to food. 

“I always go with the 80/20 rule. If you’re eating really really well 80 per cent of the time, you can have 20 per cent of not so good and enjoy it. 

“Every time we restrict ourselves or deny ourselves something that we love, life gets a bit more depressing.” 

Weekly blood tests

In 2017 Rita admitted she had upped her fitness game by making weekly trips to the doctor. 

By giving blood samples, she could find out what she should and shouldn’t be eating based on nutrient levels.

She told Shape: “I’ve been the girl on tour who eats when she can and goes along when the band wants to go out all the time. 

“But you just can’t keep that up. You start thinking, ‘I miss feeling good!’” 

“As a result, I’m focused now, and I get a lot more done.”

Focusing on the bum and thighs

Rita gets put through her paces by circuit training – doing reps of different exercises for a short amount of time. 

She will repeat the same exercise in sets anywhere from four to ten times in a session. 

She said: “I do circuit training. I do three circuits and repeat that three times.

"I mostly focus on my thighs and my bum, so I do a lot of squats and weight lifting. 

“And I do one circuit of cardio.”

Inspo from J Lo

Rita confesses when her motivation is low she looks at pictures of other celebrities to motivate her. 

She said: “Sometimes it's hard. I don't just wake up and run to the gym. When I need to motivate myself to work out, 

“I look at pictures of women like Jennifer Lopez and Kate Beckinsale. 

“They look incredible! If they can look like that, I have no excuse."

Be strong – not skinny

Rita prioritises being strong with curves over being stick-thin.

She said: "I love my shape because it’s curvy. I have thighs.

"I’m a size 28 in jeans. And that’s an average, normal size. I’m proud that I’m normal.

“Don’t be obsessed with being thin. You just have to be fit, healthy, and strong."

Jane says Rita’s relaxed attitude to her body image will actually be making her fitter and stronger. 

And Jane added that Rita’s focus on strength will hold her in good stead in years to come. 

She added: “For a female perspective on the strong, 50 per cent of women past the age of 50 will break a wrist or a bone in their hand or upper body due to osteoporosis. 

“There is no bigger incentive than that for women to strength train.”

…And breathe

In the last year, Rita has shared her indoor and outdoor mat sessions from her own home or at Heartcore Pilates studio in London.

Jane says by learning to breathe properly through yoga, Rita will benefit more when she does high intensity workouts. 

And with better mobility she will avoid workout injuries and improve her technique. 

She said: “Mobility is one one the most underestimated forms of fitness. 

“We focus far too much on burning calories and doing the cardio stuff. 

“It’s not just about stretching it's about balance of movement around a joint. 

“That's why you need things like pilates and yoga. 

“It’s also training you to breathe properly. 

“You breathe through the nose and you oxygenate your body better, and that enables you to perform better. 

“She’s going to be more flexible so her technique in other exercises is going to improve.” 

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