tom cruise workout 2023

Workout Routines

Tom cruise workout routine.

Tom Cruise is an award-winning American actor and filmmaker best known for movies in the ‘Mission: Impossible’ film series in which he plays secret agent Ethan Hunt. He is considered to be one of the biggest movie stars in the United States and was Hollywood’s highest-paid actor in 2012.

Famous for performing death-defying stunts, Cruise always stays in amazing shape to play his roles in sci-fi thrillers and action movies. To keep himself in great shape, he focuses on weight training, as well as on regular gyming, treadmill running, and fencing.

Within this article, we’ll discuss Tom Cruise’s workout routine, diet, and supplements: 

Current Stats 

Height:‎‎ 170 cm – 5’7″

Weight: 68 kg – 150 lbs

Age: 57 years old 

Birthday: 3rd of July, 1962

Accolades: Golden Globes, Winner, 2000

Workout Principles

Cruise does a variety of sports and activities, from sea-kayaking to rock-climbing to fencing to sweating it up at the gym, all of which helps keep him looking and moving like a much younger man.

When it comes to diet, Cruise follows a low-calorie diet. 

Recommended Supplement Stack

Tom Cruise’s workout routine consists of many different exercises. Cruise uses three days of weight training and cardio. It’s his job to get active and utilize other forms of fitness on the other two days.

Here is Tom Cruise’s workout routine: 

Monday: Chest, Triceps, Shoulders

Within this routine, he hits chest, triceps, and shoulders. 

Here’s Tom Cruise’s chest, triceps and shoulders routine: 

1. Bench Press (3 sets, 10 reps)

2. Dumbbell Kickbacks (3 sets, 10 reps)

3. Dumbbell Shoulder Press (3 sets, 10 reps) 

4. Incline Press (3 sets, 10 reps)

5. Seated Dumbbell Shoulder Front Raise (3 sets, 10 reps)

6. Seated Dumbbell Tricep Overhead Extension (3 sets, 10 reps)

7. Cable Chest Flys (3 sets, 10 reps)

Tuesday: Activity Day “Cager”

On Tuesdays, he uses different methods to workout. 

Cruise says: “Sea-kayaking, caving… fencing, treadmill, weights… rock-climbing, hiking… I jog… I do so many different activities.”

Wednesday: Back, Biceps and Traps

On Wednesday, Cruise performs a back, bicep, and trap routine focusing on major 7 exercises. 

Here’s Tom Cruise’s back, biceps, and traps routine: 

1. Deadlift (3 sets, 10 reps)

2. Preacher Curls (3 sets, 10 reps)

3. Barbell Shrugs (3 sets, 10 reps)

4. Seated Dumbbell Hammer Curls (3 sets, 10)

5. Lateral Pulldowns (3 sets, 10 reps)

6. Cable Rows (3 sets, 10 reps)

7. Cable Shrugs (3 sets, 10 reps)

Thursday: Activity Day “Cager”

On Thursday, Cruise hits another activity day. 

Friday: Legs and Lower Body

On Friday, he hits a leg and lowers body routine by doing 7 exercises. 

Here’s Tom Cruise’s leg and lower body routine: 

1. Squats (3 sets, 10 reps)

2. Weighted Lunges (3 sets, 10 reps)

3. Leg Press (3 sets, 10 reps)

4. Cable Pull-throughs (3 sets, 10 reps)

5. Hamstring Curl Machine (3 sets, 10 reps)

6. Leg Extension Machine (Quads) (3 sets, 10 reps)

7. Calf Raises (3 sets, 10 reps)

Saturday & Sunday: Rest 

On Saturday and Sunday, Cruise has a rest day. 

Tom Cruise’s Diet 

Tom Cruise follows a low-calorie diet which he picked up from his pal and pro soccer player David Beckham and consumes no more than 1,200 calories per day.

Very little of it comes from carbs. Instead, he goes for vegetables and lean protein in the form of grilled chicken breast, fish, egg whites and whey protein .

Here is Tom Cruise’s diet: 

1. Breakfast: 

Eggs, Oatmeal, Vitamins 

2. Lunch: 

Chicken, Rice, Vegetables 

3. Dinner: 

Salmon, Green Salad 

Supplements 

Tom Cruise uses the following supplements to help fuel his gains:

• Vitamin D 
• Folic Acid 
• Vitamin B12 

Summary 

Tom Cruise is one of the biggest names in Hollywood of all time. Cruise has been in the movie industry since he was a teenager and his body is amazing. 

What do you think about Tom Cruise’s workout routine and diet? Leave a comment below. 

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Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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Tom Cruise Workout Routine and Diet

If you also want to know the secret behind the legendary Tom Cruise’s fitness even at this age, then we’ve got you covered. This article will cover Tom Cruise Workout Routine and Dietthat keep him fit even at the age of 60.

Tom Cruise is famous for his exceptional acting skills and captivating on-screen presence. “Top Gun, the “Mission: Impossible” series, and “Jerry Maguire” are some of the blockbuster movies he was a part of, and he is highly admired and respected for the roles he played in these movies.

Cruise’s dedication to his craft extends beyond acting. Cruise is also known for his incredible fitness and daring stunts.

He fearlessly performs his own action sequences, pushing the boundaries and thrilling audiences.

His dedication to staying fit and maintaining his physicality has earned him admiration from fans and colleagues alike.

Beyond his professional achievements, Cruise is a role model for aspiring actors. His ability to consistently deliver memorable performances and remain at the top of the industry showcases his talent and strong work ethic.

Table of Contents

Tom Cruise Stats

Tom cruise workout routine.

Tom Cruise workouts five days a week and Follows a push-pull-legs workout routine, but he does it in a split because on other days he participates in different activities that challenge him and also keep him fit at the same time.

Here is Tom Cruise’s Workout schedule.

• Monday: Push Workout
• Tuesday: Activities
• Wednesday: Pull Workout
• Thursday: Activities
• Friday: Legs

Monday: Push Workout (Chest, Shoulders and Triceps)

Tuesday: sports activities.

Here are some different activities Tom Crusie uses as a workout to keep him fit and active.

• Sea-Kayaking
• Rock Climbing
• Jog or Treadmill

Wednesday: Pull Workout (Back, Biceps and Traps)

Thursday: sports activities.

On Thursday, he again participates in different activities to challenge him and keep him healthy at the same time.

Friday: Legs (Complete Lower Body)

Saturday: Rest and Recovery

Sunday: Rest and Recovery

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Tom Cruise Workout Principle

Tom Cruise hits the gym three days a week, where he follows a push-pull-legs workout routine.

Tom does most of his action stunts on his own, so he prepares himself for those stunts by participating in many sports activities like sea kayaking, rock climbing, hiking, and more.

This balance of strength, endurance, agility, flexibility, and flexibility makes him so fit and helps him look younger even at the age of 60.

Tom Cruise Diet

Not only does his participation in various sports activities contribute to his youthful appearance and attractiveness at this age, but his diet also plays a significant role in his fitness and appealing look.

He follows a calorie-deficit diet, which his dear friend David Beckham recommended. He consumes around 1200 calories per day, avoids processed foods, and sticks to three meals daily.

He keeps his carbohydrate intake low while prioritizing lean protein and incorporating plenty of green vegetables into his diet.

Here is Tom Cruise’s diet, including all the meals consumed by him throughout the day.

• Multi-Vitamins 
• Green Vegetables
• Green Salad 

Tom Cruise’s impressive fitness and youthful appearance at the age of 60 can be credited to his consistent workout routine and mindful diet.

His commitment to staying fit and engaging in various sports activities, combined with his push-pull-legs workout schedule, helps him maintain strength, endurance, and flexibility.

Following a calorie-deficit diet that focuses on lean protein and vegetables while avoiding processed foods further contributes to his overall fitness.

Tom Cruise serves as an inspiration, showing that with dedication and a balanced approach to exercise and nutrition, one can achieve remarkable physical fitness and age gracefully.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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Tom Cruise Workout Routine And Diet Plan

By Jesse Hyson, MClinExPhys, AEP, PT

Jesse Hyson, MClinExPhys, AEP, PT

Jesse Hyson is a certifiend Personal Trainer and has a bachelor of Exercise and Sports Science with a Master of Clinical Exercise Physiology.

Learn about our editorial process

Updated January 11, 2023

What's inside

With the recent success of Top Gun: Maverick and the announcement of the next Mission: Impossible installment, Tom Cruise remains one of the biggest names in Hollywood.

As one of the most well-known Hollywood stars for the last 40 years, Tom Cruise isn’t just famous for his iconic characters. His physicality and dedication to training for roles are key to his success.

This article will cover Tom Cruise’s workout routine and diet, including the types of training and supplementation he uses to stay in film-ready shape even as he enters his 60s.

Keep reading to see how one of the greatest living action stars does it.

Tom Cruise Current Bio and Stats

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Seeing Cruise in action in the above beach football scene from the new Top Gun film, you’d never guess that he turned 60 this year.

Tom Cruise is consistently in the top 10 list of highest-paid actors in Hollywood and has won dozens of film awards in his four-decade acting career.

Cruise is well known for performing as many of his own stunts as possible. The next sections will outline some of the ways the actor stays in shape for his iconic action roles.

• Height: 5’7” (170cm)
• Weight: Approx. 150lbs (68kg)
• Date of Birth: July 3rd, 1962
• Occupation: Actor
• Career: Hollywood actor
• 3 Golden Globe Awards
• Hollywood’s Highest Paid Actors List

Tom Cruise Workout Fundamentals

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Tom Cruise has stated in past interviews that he is always active and learning new and interesting physical skills. 

This can include anything from kayaking to rock climbing, fencing, or caving.

For more specific training, Cruise has tailored training sessions based on the physical and aesthetic requirements of his roles.

For example, Cruise would have a slightly leaner, rock-star physique in Rock of Ages , with a more solid, muscular frame for the new Top Gun film.

Also, being now in his 60s, it’s important that Cruise’s training incorporates adequate recovery time and cross-training to prevent overuse injuries.

Tom Cruise Workout Routine

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The following workout routine mirrors the type of training done by the Hollywood star to prepare for vigorous acting roles.

These are full-body sessions, able to strengthen and sculpt the muscle groups used in many of Cruise’s action scenes.

These workouts are time-effective and can be done every second day to allow sufficient recovery time.

In addition, days between resistance training can consist of any of Tom’s favorite activities – kayaking, running, hiking, or training in martial arts if you’re feeling fiery.

To train like Cruise, don’t forget that in your later years, recovery and flexibility are key. This is how you can maintain the pain-free movement and ability Tom displays – looking much younger than he is! 

Weekly Schedule

• Monday: Full body workout 1
• Tuesday: Conditioning activity
• Wednesday: Full body workout 2
• Thursday: Conditioning activity
• Friday: Full-body workout 3 
• Saturday: Active recovery
• Sunday: Rest day

Tom Cruise Full-Body Workout 1

Tom cruise full-body workout 2, tom cruise full-body workout 3, tom cruise dieting and food preferences.

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Training alone isn’t enough to maintain the age-defying appearance and ability Tom Cruise displays. What he fuels himself with is also a big piece of the puzzle.

Tom Cruise has several unique eating habits, although these are actually in line with the healthy eating advice for adults coming into their 60s.

For example, Cruise sticks to a relatively low-calorie diet – around 1200 calories per day.

This is normal for aging individuals, who tend to do less overall activity – although this may not be the case for Tom Cruise!

Having a lower-calorie diet requires the foods that are consumed to be highly nutritious. It may also require additional supplementation, which we’ll cover shortly.

In true Hollywood fashion, Cruise eats his calories in many small snack-size meals throughout the day, prepared by professional chefs.

Some crew members have claimed Cruise will eat as many as 15 small meals a day, which may curb hunger cravings on such a low-calorie regime.

Tom Cruise Meal Preferences

• Breakfast: Yogurt, cheese omelets
• Lunch: Fish, chicken, salad, greens 
• Dinner: Fish, chicken, eggs, salad, greens
• Snacks: Nuts, organic berries, and fruit
• Late night: Yogurt, high-protein snacks 

Tom Cruise Diet Plan

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The following is one example of a day of eating for Tom Cruise.

Of course, being one of the biggest Hollywood celebrities in the world, Tom Cruise’s diet probably varies quite a bit depending on where he is in the world.

These meals are an example of an ideal day of eating when preparing for a shoot where Tom has to look his best on screen.

Since most of us don’t have a team of personal chefs to prepare 15 small, healthy meals for us each day, we stuck with a more manageable six meals.

• Low-fat cheese omelet
• Fish + green salad
• Chicken + starchy vegetables
• Egg whites + salad
• Fish + green vegetables
• Nuts, organic blueberries

Calories: 1200

Protein: 150g

Carbohydrates: 90g

Tom Cruise Supplement Preferences

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As mentioned, a low-calorie diet (especially for an older actor) needs to be supplemented with certain critical nutrients to ensure optimal health and performance.

For example, calcium supplements in combination with vitamin D can help maintain bone mineral density – handy when Tom broke his leg jumping across rooftops in a Mission: Impossible stunt.

Other multivitamins, mineral, and herb supplements also assist Cruise with alertness and avoiding negative mood symptoms on long filming days.

Final Thoughts

So, what do you think of Tom Cruise’s interesting training and diet routine? 

No doubt, the workout and eating habits of one of the biggest names in Hollywood are just another unique aspect of the star’s life.

Let us know your favorite Tom Cruise role – and physique – in the comments, and be sure to share this article with any of your fellow Tom Cruise fans!

What is Tom Cruise’s workout routine?

Tom Cruise has to fit in training according to whatever film he is currently shooting. 

In general, Cruise adds strength training to stunt work, job-specific training, and a wide variety of active pastimes such as kayaking and rock-climbing.

What does Tom Cruise eat in a day? 

Tom Cruise’s daily diet is a moderate to low-calorie diet consisting of a lot of organic, clean food and little carbohydrates.

Cruise also has personal chefs prepare up to 15 small snacks daily, spreading his calories over many small portions throughout the day.

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What are Tom Cruise’s diet and exercise routines?

Current body stats of tom cruise , day one: chest, triceps, and shoulders , day two: activity day , day three: biceps, back, and traps , day four: activity day , day five: lower body and legs , day six and seven: rest days , he loves grilled food. , he cuts down on carbs. , he is a healthy snacker. , he enjoys a low-sugar diet. , foods that tom cruise enjoys:, foods that tom cruise avoids: , what supplement does tom cruise use , final thoughts .

Tom Cruise is one of the most well-known film stars in Hollywood. The award-winning American actor and filmmaker gained popularity from his record-breaking movies, Mission Impossible and Top Gun, where he performed multiple audacious stunts that shocked fans. Cruise’s clean-cut, handsome face and well-built body make him famous among women.

Even at 60 years old, Tom Cruise is a workaholic who gives proper attention to his body by religiously following a healthy  diet and workout.

This article covers  Tom Cruise’s diet and exercises  so that you can achieve a body like the Top Gun star.

Tom Cruise has consistently followed his  diet and workout  routines for years. Cruise can perform death-defying stunts in his ground-breaking action flicks thanks to his impressive physique, even at the ripe age of sixty!

Here are current body stats of TC that will help us analyze his fitness level:

• Age : 60 years (2022)
• Height : 5 ft. 7 inches
• Weight : 68 kg
• Chest:  44 inches
• Waist:  32 inches
• Biceps: 16 inches

Tom Cruise’s Workout Routine 

Tom cruise’s workout routine combines doing weightlifting/cardio for three days and utilizing other forms of fitness on the other two days of his five-day workout regimen. Cruise loves incorporating jogging, hiking, rock-climbing, sea-kayaking, fencing, etc., into his activity days on Tuesdays and Thursdays.

Tom Cruise followed the given routine during his  workout for Top Gun : Maverick, his most famous action movie released earlier this year.

The following workout regimen is the ideal combination because cardio helps Cruise enhance his metabolism and endurance. At the same time, weightlifting allows the Hollywood heart-throb to maintain his abs and a camera-ready aesthetic physique.

Here is Tom Cruise’s  workout for Top Gun :

Tom Cruise uses seven different exercises to train his chest, triceps, and shoulders for viewers to enjoy intriguing action on-screen:

• Bench Press 3 x 10
• Dumbbell Kickbacks 3 x 10
• Seated Dumbbell Triceps Overhead Extension 3 x 10
• Cable Chest Flys 3 x 10
• Dumbbell Shoulder Press 3 x 10
• Incline Press 3 x 10
• Seated Dumbbell Shoulder Front Raise 3 x 10

For day two, TC will pick any activity from his favorites mentioned above.

Here is Cruise’s workout regimen for day three, where he hits his back, biceps, and traps:

• Preacher Curls 3 x 10
• Seated Dumbbell Hammer Curls 3 x 10
• Cable Rows 3 x 10
• Cable Shrugs 3 x 10
• Deadlift 3 x 10
• Barbell Shrugs 3 x 10
• Lateral Pulldowns 3 x 10

On day four again, TC enjoys another activity day.

Day five begins with a relaxed warm-up session of 10 minutes. After that, Tom Cruise trains his lower body and legs by doing seven effective exercises.

Here is Cruise’s lower body and leg workout routine:

• Weighted Lunges 3 sets x 10 reps
• Cable Pull-throughs 3 sets x 10 reps
• Calf Raises 3 sets x 10 reps
• Leg Extension Machine 3 sets x 10 reps
• Leg Press 3 sets x 10 reps
• Hamstring Curl Machine 3 sets x 10 reps
• Squats 3 sets x 10 reps

After five days of workout and performing sports, Tom Cruise rests for two days. This deserving rest helps him recover from the strenuous training and recollect his energy for the week ahead.  

What Is Tom Cruise’s Diet Plan? 

Tom Cruise’s diet is a low-calorie plan that his training buddy and professional soccer player, David Beckham, devised. According to this routine, Tom Cruise eats 15 meals daily and consumes only 1200 calories.

Tom Cruise adds simple and healthy foods to his diet and stays away from junk foods while keeping his carb intake very low. Cruise can do all his movie action stunts by himself thanks to his healthy nutrition plan.

Tom Cruise’s eating habits: 

Tom Cruise is best known for strictly following his diet plan and rarely doing cheat meals.

Here are four of Tom Cruise’s eating habits that have helped the sixty-year-old Hollywood star not only look youthful but his body active and healthy as well.

Cruise  prefers eating foods that are cooked at low temperatures—primarily grilled. The Mission Impossible star doesn’t eat anything fried because it can cause chronic tissue inflammation and boost aging. Anti-inflammatory foods such as salmon, broccoli, tomatoes, spinach, olives, etc., are Cruise’s top priority.

Carbs are another factor that speeds up aging by creating insulin. Therefore, Cruise has sworn off carbs and enjoys a no-carb diet that helps him stay fit.

Tom Cruise is a healthy snacker, even on movie sets. His personal chef prepares tons of small snacks for Cruise to stay energized throughout his hectic schedule. Blueberries and nuts are some of Cruise’s most preferred snacks.

Sugar is a big no for this Hollywood superstar, mainly when he shoots for an upcoming movie. Although Cruise cannot enjoy sugar, he loves sending sugary delights to his co-stars!  

Tom Cruise’s diet is restrictive, due to which he has limited the foods he can devour. Here are some of his best picks:

• Preservatives
• Artificial sweeteners
• Refined carbs
• Processed sugar

Since Tom Cruise is on a low-calorie diet, he has to use a number of additional supplements to make up for any deficiencies to build strong immunity.

Cruise relies on the following supplements:

• Joint supplements
• Whey protein
• Multivitamins

The secret behind Tom Cruise’s perfectly chiseled body at 60 is a low-carb and clean diet, limited calorie intake, small meals, and adequate daily physical activity. Hence, if you want to stay fit like Tom Cruise even at 60, make sure to follow our breakdown of  Tom Cruise’s diet and exercise  mentioned above.

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Tom Cruise’s Workout Routine And Diet Plan to Stay in Shape

Tom Cruise's workout routine and diet keeps him in top shape for his action-packed roles even in his 60s. Discover more about his fitness regime here.

Who Is Tom Cruise?

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• What Is Tom Cruise’s Workout Routine

Day One - Monday: Triceps, Shoulders & Chest

Day two - tuesday: fun activity day, day three - wednesday: biceps, back, and traps.

Tom Cruise's workout routine and diet are no joke. This Hollywood action hero has been known for his dedication to staying in top shape. Especially with the recent success of Top Gun: Maverick and the announcement of another Mission: Impossible movie, Tom Cruise is in the spotlight more than ever.

He has been one of the biggest movie stars for the past 4 decades. He's not just known for his iconic roles in films, but also for his commitment to physical fitness. This article will delve into Tom Cruise's workout and diet, exploring the training methods and food choices he uses to maintain his film-ready physique even as he approaches his 60s. 

Tom Cruise is a highly-paid Hollywood actor known for his action-packed roles in movies like Risky Business, Rain Man, Top Gun, A Few Good Men, Edge of Tomorrow, Jerry Maguire, and the Mission: Impossible franchise. He started his acting career in the 1980s and has since become a renowned action star, famous for performing his own daring stunts in science fiction and action films.

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• Real Name: Thomas Cruise Mapother IV
• Place of Birth: New York, U.S.
• Date of Birth: July 3, 1962
• Age in 2023: 61
• Height: 5 feet 6 inches (170 cm)
• Weight: 150 pounds (68 kg)

What Is Tom Cruise’s Workout Routine

Tom Cruise's diet and workout routine are what make him look young. His hard work and dedication often go beyond his age. He loves adventure-based workouts like sea-kayaking, caving, and rock climbing, along with treadmills, weights, jogging, and more. Researchers also suggest that simply adding a nature-based outdoor physical activity to your routine can be more beneficial to your health ( 1 ). 

Tom believes in switching up his exercises, from cardio to traditional strength training, and adds any one of the above-mentioned sports to his fitness routine. To enhance his overall body function, Tom Cruise incorporates a mix of weight training with unique exercises like one-armed barbell presses, which help him identify weak spots and work on them effectively. His diverse workout keeps him flexible and balanced, contributing to his youthful appearance. Let's look closer at Tom Cruise’s routine and how he maintains his incredible physique.

• Stretch - 10 min walk (warm-up)
• Bench press (3 sets, 10 repetitions)
• Dumbbell kickbacks (3 sets, 10 repetitions - each arm)
• Dumbbell shoulder press (3 sets, 10 repetitions)
• Incline press (3 sets, 10 repetitions)
• Seated dumbbell shoulder front raise (3 sets, 10 repetitions)
• Seated dumbbell tricep overhead extension (3 sets, 10 repetitions)
• Cable chest flys (3 sets, 10 repetitions)

It's time to explore your passion with sea-kayaking, caving, fencing, hiking, jogging, treadmill, rock-climbing, or running.

According to Anne Elliott, a sports scientist at Middlesex University, our movement reflects energy and youth more than our muscle definition. Therefore, including these enjoyable activities might have contributed to staying fit in his 60s and performing death-defying stunts.

• Deadlift (3 sets, 10 repetitions)
• Preacher curls (3 sets, 10 repetitions)
• Barbell shrugs (3 sets, 10 repetitions)
• Seated dumbbell hammer curls (3 sets, 10 repetitions)
• Lateral pulldowns (3 sets, 10 repetitions)
• Cable rows (3 sets, 10 repetitions)
• Cable shrugs (3 sets, 10 repetitions)

Day Four - Thursday: Fun Activity Day

It's again time to explore your passion with sea-kayaking, caving, fencing, hiking, jogging, treadmill, rock-climbing, or running. 

Day Five - Friday: Lower Body and Legs

• Squats (3 sets, 10 repetitions)
• Weighted lunges (3 sets, 10 repetitions - each leg)
• Leg press (3 sets, 10 repetitions)
• Cable pull-throughs (3 sets, 10 repetitions)
• Hamstring curl machine (3 sets, 10 repetitions)
• Leg extension machine - Quads (3 sets, 10 repetitions)
• Calf raises (3 sets, 10 repetitions)

Day six - Saturday & Sunday rest day

Frankly, the Tom Cruise workout routine is something we can all aspire to. It offers a fusion of exercise and variety through athletic games and outdoor activities, making it a terrific way to stay motivated while aiming for a fit body like Tom Cruise. Also, Tom's iconic motocross bike stunt from Mission Impossible wouldn't have been possible without this type of fit body and dedicated workout routine.

Tom Cruise’s Daily Diet Plan

Tom Cruise is famous for his strong work ethic, and he applies the same dedication to his diet. His approach is all about moderation. Thus, he enjoys a diverse range of foods but keeps an eye on portion sizes.

He stays away from processed foods, sugary snacks, and too much alcohol, as they can interfere with Tom Cruise’s fitness plan and well-being. During the filming of Top Gun: Maverick , he reportedly consumed just 1200 calories per day, preferring grilled food and avoiding excess oil. This type of low-calorie diet plan may improve one’s energy efficiency and athletic performance ( 2 ). Discover the science behind Tom Cruise's calorie intake and diet routine, along with insights into how his personal chef and celeb friends assist him in creating a healthy meal plan.  

Low-Carb Diet: Tom Cruise’s workout diet isn't just a celebrity fad. There's some science behind it too! His friend David Beckham helped design the plan, and it's all about cutting out carbs, like grains and sugar. This may be the secret to Cruise's youthful look, as reducing sugar-rich foods can also prevent the aging of the skin ( 3 ). Likewise, carbs have something called insulin, which is said to be the 'aging hormone' ( 4 ). While the impact of dietary carbohydrates on human aging is not fully understood, clinical studies suggest that a low-carb diet can have positive effects on human health ( 5 ). 

Snacking! Tom Cruise also likes to eat smaller, healthier snacks throughout the day instead of three big meals. It fits well with his busy lifestyle. He enjoys having fruits as snacks, which can help reduce depression,  anxiety, and emotional distress compared to consuming crisps or chocolate ( 6 ). His favorite snack option is dates filled with peanut butter and sprinkled with coconut, as well as delicious truffle balls.

By focusing on such whole, unprocessed foods, he gets lots of important vitamins, minerals, and antioxidants that keep him healthy and reduce inflammation in his body.

Intermittent Fasting: Another key part of his diet is intermittent fasting, which has been proven to have lots of benefits. It is a meal plan where people restrict their meal intake to specific times of the day. It helps control insulin levels, supports weight loss, and even encourages the body to burn stored fat for energy ( 7 ). Plus, following this diet can give you more energy, better mental clarity, and overall well-being ( 8 ), ( 9 ), ( 10 ). 

Grilled Foods: Cruise follows a balanced diet that mainly consists of grilled and low-temperature prepared foods. This is because high-temperature cooking has been associated with accelerated aging and chronic tissue inflammation. He usually grills anti-inflammatory foods like salmon, dark chocolate, raw oats, blueberries, ginger, beets, broccoli, olive oil, tomatoes, and spinach. However, it's important to be cautious about consuming excessive grilled, barbecued, and smoked meat, as it may increase mortality after breast cancer ( 11 ). 

Antioxidant-rich Foods: And it's not just about looks – the Tom Cruise Diet promotes healthy aging too! He consumes antioxidant-rich foods like fruits, nuts, and vegetables that are also anti-inflammatory in nature ( 12 ). By reducing inflammation and oxidative stress, it can protect against age-related diseases and keep you feeling younger for longer ( 13 ). Cruise's dedication to his diet has definitely helped him stay youthful and full of vitality.

Proper Supplementation: Cruise supplements his nutrient-rich diet with additional vitamins and minerals. Cruise believes these supplements aid in maintaining his health, supporting vital biological processes, and building muscle mass, but their scientific evidence is lacking ( 14 ). His diet includes omega-3 fatty acids, folic acid, magnesium, and whey protein supplements.

Tom Cruise's workout routine and diet are a testament that anyone can maintain a healthy physique at any age. He stays away from bizarre diet plans while emphasizing moderation, avoiding processed foods, and limiting carbs and excessive sugar to maintain his youthful appearance. His diverse workout routine includes running, rock climbing, fencing, and gym workouts, keeping him physically active and fit. This active lifestyle promotes healthy aging and longevity, contributing to his lean physique, energy levels, and overall health. 

ALSO READ:   Hula Hoop Exercises for All Fitness Levels: Get Fit the Fun Way

Sanchari, a certified Health & Nutrition Life Coach

Sanchari, a certified Health & Nutrition Life Coach and Naturopath, has 10+ years of experience as a writer, editor, and educator. Working in diverse fields has strengthened her perceptive skills and honed her expression which helps her to create and curate inspired and meaningful content that can positively impact the lives of her readers. Her belief in the interconnectedness of health, food, and exercise has guided her toward her niche in content and motivated her to pursue certifications in natural medicine, nutrition, health, and fitness.

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The Tom Cruise Workout Routine

Day 1: shoulders/chest/triceps, day 2: cardio and activity, day 3: back and biceps, day 4: cardio and activity, day 5: legs, tom cruise’s diet plan, what supplements does he take, 1. whey protein, 2. vitamins and minerals.

• Tom Cruise Workout Diet

Tom Cruise Workout Routine, Diet Plan & Supplements

Celebrity workout routines are among the most common requests I get from clients, and Tom Cruise usually ranks high in those requests.

It probably has to do with the fact that his character Ethan Hunt from the Mission Impossible series looks almost half his age,  as fit and young as Maverick did in Top Gun over 30 years ago.

So we decided to share our tried and tested Tom Cruise diet and workout routine to see how many of our readers could stick with it.

• Born: July 3, 1962, in New York
• Height: 5’7”
• Weight: 150 lbs

Whether it’s sci-fi thrillers or the latest spy movies, Tom always seems to be involved in a load of action scenes doing his own stunts.

View this post on Instagram A post shared by Tom Cruise (@tomcruise)

It’s a credit to his dedication to hard work and almost endless love to stay fit.

Here’s how he does it.

Tom Cruise's workout routine, a blend of weight training and adventurous activities like high-intensity interval training and agility drills, is vital for his demanding roles and overall fitness.

These specialized exercises, essential for his action-packed performances, keep him in peak condition.

In my experience as a health and performance coach, clients often overlook the mental aspect of fitness.

Cruise's success, evident in roles from Rain Man to Jack Reacher, isn't just due to his physical regimen but also his disciplined and resilient mindset, a key factor in sustaining such a rigorous fitness routine.

Let’s show you what to do.

• Bench press (3 sets of 8 to 10 reps)
• Shoulder press (3 sets of 8 to 10 reps)
• Dumbbell front raise (3 sets of 8 to 10 reps)
• Triceps kickbacks (3 sets of 8 to 10 reps)
• Cable chest fly (3 sets of 8 to 10 reps)
• Rope triceps pull down (3 sets of 8 to 10 reps)

This is not a day for boring treadmill running. It’s about action-packed outdoor activities that get your heart pumping.

“Sea-kayaking, caving… fencing, treadmill, weights… rock-climbing, hiking… I jog… I do so many different activities.” - Tom Cruise

Here you’ll shift to working on your back and biceps, respectively. It would probably help to have a personal trainer or training buddy to watch your form, as quality counts here way more than quantity.

• Deadlift (3 sets of 8 to 10 reps)
• Lat pulldown (3 sets of 8 to 10 reps)
• Hammer curls (3 sets of 8 to 10 reps)
• Seated cable rows (3 sets of 8 to 10 reps)
• Preacher curls (3 sets of 8 to 10 reps)

Same as day 2, this should be all about fun and action-packed activity, like rock climbing, sea kayaking, caving, fencing, etc.

You’re focusing on the legs today, and you’re likely to feel that lower body muscle jelly once you’re done.

• Leg extension machine (3 sets of 8 to 10 reps)
• Weighted calf raises (3 sets of 8 to 10 reps)
• Squats (3 sets of 8 to 10 reps)
• Hamstring curls (3 sets of 8 to 10 reps)
• Dumbbell lunges (3 sets of 8 to 10 reps)

Tom Cruise's workout routine will only get you so far when it comes to shaping a new physique.

He has spoken a few times about trying different diets and that he limits his carbs and never eats junk food.

But crew members of some of his film sets have reported that he tends to snack all day, often choosing foods rich in antioxidants and anti-inflammatory properties to aid in recovery and stamina, especially after intense physical activities and stunt work

Some reported that there are chefs on-site who are always preparing snacks with very specific macro profiles. Rather than three meals a day, he could have a diet of 15 snacks.

When you have a Hollywood studio budget tending to all your diet and fitness needs on and off the red carpet, then you can see how that kind of approach will work. 

But if you’re not a superstar actor, then those eating habits would be quite tricky to stick with.

That said, in my coaching experience, I’ve worked with many people who spread their diet plan over six or more small-size meals, and they find it works great to avoid treats and crappy foods.

To stay in shape, Tom relies on a few supplements. After all, he pays close attention to giving his body everything it needs, whether he’s shooting films or just in preparation mode for the next blockbuster.

Because Tom has a habit of eating lots of small snacks, it would be difficult for him to get a large protein boost after a weight and fitness session. But that’s where a high-quality whey protein shake can make a huge difference, as shown by studies published by the National Library of Medicine [ 1 ].

Tom aims to boost his vitamin B and D intake, as well as magnesium and zinc, even though his diet is carefully planned. This kind of fitness regime will put a lot of strain on micronutrients, and he simply cannot afford to have them impact his physical condition.

Other celebrity workouts:

• Brie Larson Workout Routine & Diet Plan
• Kumail Nanjiani Workout Routine & Diet Plan
• Alexander Dreymon Workout Routine & Diet Plan
• Antonio Brown Workout Routine & Diet Plan

How Fast Does Tom Cruise Run a Mile?

Tom Cruise has claimed that he can run a mile in just over 4 minutes. Some people have calculated his running speed in movies like Mission Impossible II at about 17 miles an hour, making Tom’s claim possible.

Is Tom Cruise a Vegan?

No, Tom Cruise isn’t vegan, even though he probably limits the amount of meat he eats. He’s very conscious of his diet and how it impacts his ability to stay in shape and stick with his workout routine. But that still involves some meat and dairy products.

References:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/

About The Author

James Cunningham is an author and dietary supplement connoisseur with a solid academic foundation, holding a BSc in Sport & Exercise Science from the University of Hertfordshire. Specializing in Performance Psychology, his expertise is backed by both rigorous study and practical experience.

As an author, James is committed to guiding his readers towards optimal health and performance, providing actionable insights and strategies through his writings.

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Home Lifestyle Tom Cruise Does This to Stay in the Best Shape of His Life at Age 61

Tom Cruise Does This to Stay in the Best Shape of His Life at Age 61

• By Sydney Bueckert, NASM C.P.T., C.E.S., F.N.S., G.P.T.S.
• January 25, 2024

At 61, Tom Cruise looks and moves better than a man half his age.

Cruise has been scaling skyscrapers and leaping from planes for four-plus decades now. Seven Mission: Impossible s (soon to be eight), two Top Gun s (soon to be three), and one War of the Worlds later, and he’s still going strong. His famous base jump from a motorcycle—after driving straight off a cliff, naturally—in M:I 7 was proof that the old man (no offense) has still got it.

While many 60 plus year olds are nursing hip injuries, it’s refreshing to see Cruise out kicking ass. The question is, how exactly has he seemingly maintained peak performance for so freaking long? Here’s everything you need to know.

About the Experts:

Sean Sullivan, CSCS is a certified personal trainer with his BS in Exercise Science, and the Director of Health and Performance at Matterhorn Fit . He specializes in corrective exercise, functional fitness, and body composition. 

Imashi Fernando, MS, RD, CDCES is a registered dietitian who works in a large hospital system as a clinical dietitian and provides one-on-one nutrition counseling through her virtual private practice, Brown Sugar Nutrition PLLC.

He’s Always Active

Like Cruise’s X bio , and an overflow of memes and montage videos point out, the dude runs. A lot. Whether the action star is sprinting away from an explosion, an alien invasion, or straight down the side of a building, according to a Rotten Tomatoes report “as the number of feet Tom runs increases, so do the critical accolades.”

As you’d guess, the guy puts in work on the treadmill. But it takes a bit more than running to prep for stunts like hanging from an in-flight airplane (not once, but eight takes in a row for M:I 5 ). When Men’s Health asked Cruise how he stays young, he pointed back to the variety in his routine: “Sea-kayaking, caving…fencing, treadmill, weights…rock climbing, hiking…I jog…I do so many different activities.”

Regularly switching up cardio and strength work is a great way to challenge both the body and mind. “When the body is forced to continually adapt to a new stimulus, the brain forms new neural pathways in response to the new stimulus,” says personal trainer Sean Sullivan, CSCS. Variety can also help to suss out any weaknesses—like mobility or strength deficits—and improve them.

Plus, having fun with movement will inevitably keep you engaged as you age, adds Sullivan. “Movement shouldn’t feel like a chore. Tennis, pickleball, hiking, swimming, and skiing can keep you moving while making your routine more well-rounded.”

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He’s chasing gains at the gym (and on set).

To move like Cruise, you have to strength train . Simon Pegg’s (who co-starred in MI:7 with Cruise) trainer, Nick Lower, told GQ that Cruise trains religiously. “There is no bullshit, he’s in top condition all the time,” Lower said.

“Strength training becomes increasingly important as you age to both maintain and build muscle mass,” explains Sullivan. Strength training can improve your functional fitness (your ability to complete daily tasks with ease). It also can help you maintain good posture and healthy ranges of motion for common injury-prone areas like the shoulders, hips, and knees, Sullivan notes.

To build the kind of efficient mobility and strength one would need to, say, climb a skyscraper on your average workday, Sullivan says a combination of upper and lower body compound , functional, and explosive lifts is key.

Cruise also puts a heavy emphasis on the eccentric training (or lowering portion of an exercise), according to Lower. “He uses this very expensive, high-end machine that instead of just being a normal chest press machine, for example, it works you on your eccentric load, pushing you back,” Lower told GQ .

You can train eccentrics by slowing down the lowering phase of any exercise. For example, taking three seconds to lower into a lunge, then exploding upwards for one second. “Eccentric training is an effective way to increase the time a muscle is under tension, causing the muscle to break down and fatigue faster,” says Sullivan.

He Loves a Good Snack

With a busy schedule on set, Cruise stays energized with healthy snacks. According to Newshub , the actor eats a ton of small snacks throughout the day, including freeze-dried organic blueberries and nuts.

His co-star Pegg revealed to E! News that Cruise’s personal chefs were available to the whole crew for Mission: Impossible—Rogue Nation . “[They would prepare] these lovely little dates filled with peanut butter and sprinkled with coconut for snacks, and these little balls of truffle that were great,” Pegg said.

Snacking between meals is a good way to keep your blood sugar (and thus, energy up), registered dietitian Imashi Fernando, MS, RD, CDCES previously told The Edge . “A healthy snack includes a mix of protein, healthy fat, and complex carbs which work together to provide energy, promote satiety, and balance blood sugar,” she said.

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He eats extremely clean.

While old reports (dating back to 2008) that link Cruise with a David Beckham-devised diet of grilled foods, no carbs, and 1200 calories daily are still circulating, Pegg debunked those rumors back in 2015. He told E! News that Cruise always eats clean and healthy, but it’s “insanely good food, which wasn’t like boring rabbit food or a protein shake .”

On set, Cruise’s chefs prepared healthy fare including “great stews” and a range of healthy snacks. While the crew was largely grateful to partake in Cruise’s chef-prepared meals, “occasionally at the end of the day, you’d eat the chocolate on your bed pillow because we couldn’t resist it,” Pegg told E! News . “But Tom never did. Tom is disciplined to a T. It’s amazing.”

He Avoids Added Sugar

“I love sugar, but I can’t eat it because when I’m training, I’m doing all these movies—so I send it to everyone,” Cruise said on The Late Late Show With James Corden . He famously sends his co-stars cakes, hoping to snag a vicarious sugar high. “I wait for the calls…like, tell me about it,” he added.

Cruise steering clear of sugar, particularly added sugar, isn’t the worst idea, according to Fernando. “A diet high in added sugars is a known risk factor for insulin resistance, weight gain, and poor metabolic health all of which are predictors of decreased longevity ( 1 , 2 ),” she explains. “Additionally added sugars have been linked to biological markers of aging like oxidative stress and alterations in the gut microbiome—which plays a crucial role in overall health ( 3 , 4 ).”

To reduce the negative impact of added sugars, the American Heart Association recommends limiting added sugars to no more than 6 percent of total daily calories ( 5 ).

1. DiNicolantonio, J. et al. (2022). Added Sugars Drive Insulin Resistance, Hyperinsulinemia, Hypertension, Type 2 Diabetes and Coronary Heart Disease.

2. endy, e. et al. (2023). added sugar intake is associated with weight gain and risk of developing obesity over 30 years: the cardia study., 3. ertuglu, l. et al. (2021). substitution of sugar-sweetened beverages for other beverages: can it be the next step towards healthy aging, 4. pang, s. et al. (2023). longevity of centenarians is reflected by the gut microbiome with youth-associated signatures., 5. american heart association (2021). added sugars..

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Tom Cruise and Simon Pegg followed this exercise routine to get in shape Mission Impossible 7

By Tom Ward

When it comes to getting fit for a blockbuster franchise like Mission Impossible 7 , in which you will go toe-to-toe with the world’s biggest, most dedicated action star, most of us would need a little help. Which is exactly why Simon Pegg – the British actor who plays Benji in the series – reached out to expert PT Nick Lower.

Lower was doing PT work at gym chain David Lloyd when Pegg’s team reached out. Pegg had been training for a  Star Trek film in LA and wanted a PT to help him continue his work at home in London .

The two hit it off, with Lower eventually helping Pegg get unbelievably buff for Cornetto Trilogy capper,  The World’s End . The pair’s work was based around one particular scene in that film in which Pegg lifts his shirt (for plot purposes, we can assure you) indirectly revealing that he’s absolutely ripped. For audiences that knew Pegg as the slacker in  Spaced , this new version of Pegg helped change perceptions, even as he transitioned into more dramatic roles.

This off-screen transformation mirrored Pegg’s  Mission: Impossible role. First appearing as IT guy Benji Dunn in the third entry, Pegg’s character has become an action star in his own right. With the seventh (and penultimate) entry in the franchise out soon, Lower shares his experiences of training Pegg, watching the stunt team do their thing, and absorbing all he can from Tom Cruise .

The Mission

For the latest M:I flick, Lower’s mission (should he choose to accept it) was to help Pegg build on a foundation of fitness, even as he entered his fifties. “Simon keeps in good shape, even between filming he’ll be training with me Monday to Friday,” Lower says. “He’s very much into his fitness and he eats well.”

Known as a franchise that throws everything at the wall, the latest M:I entry was no exception. That translated to a greater emphasis on injury prevention – especially so given Tom Cruise famously broke his ankle while jumping across a London rooftop in the previous film (watch closely and you can pinpoint the moment in the finished film, should you so wish).

“We are all getting older, so in the last 18 months we've really drilled down on mobility, flexibility, and recovery,” says Lower, pointing to Reformer Pilates as a great way of remaining limber as part of a holistic approach to overall wellbeing.

With COVID restrictions making filming a bit stop-start, Lower often had to adapt. Sometimes, he would Zoom Pegg and they’d run through the session remotely. If he was in a hotel room with no equipment available, Pegg would improvise, using the equipment to hand.

“I seem to remember, he actually grabbed a marble tabletop and used it as a weight,” laughs Lower. “If you’re stuck in a hotel room and you can’t use the gym, that’s what you have to do.”

“Benji has changed considerably since he first appeared as a schlubby lab tech,” Pegg tells GQ . “As he’s become more adept as an agent in the field, we have built up a regimen based around strength and power, but always making time for mobility and recovery. At 53, I’m in better shape than I ever was in my thirties.”

While ostensibly a Tom Cruise vehicle, the M:I series has always been an ensemble, with everyone from Jeremy Renner to Henry Cavill stopping by to play their part. No one, however, works harder than Cruise.

“Tom trains religiously, and he obviously eats very well,” says Lower, who didn’t work with Cruise but did get to spend time with him at Pegg’s 50th birthday party. “He’s a completely stand-up guy,” Lower says. “When he’s talking to you, he’s engaged and only talking to you. He said to me ‘You keep Simon in good shape’ because one of Simon’s nicknames had been ‘Six Pack Pegg’”.

By Gaurav Sonavane , GQ India

By Karishma Shetty , GQ India

By Sanjana Ray

“I think Tom was impressed with Simon, because sometimes they would workout together and Simon would keep up.”

Famous for putting his body and life on the line by doing his own stunts, in  Dead Reckoning , Cruise takes it one step further, driving a motocross bike off a cliff before BASE-jumping to safety. A behind-the-scenes video detailed Cruise’s near-obsessive preparation, instilling vertigo in nearly everyone who watched it.

“There is no bullshit,” Lower says of Cruise’s approach. “He does his own stunts. He’s in top condition all the time.” Lower says that, at 60, Cruise has the best team in the world who keep on top of all the latest fitness science and technology. “I do know that he uses this very expensive, high-end machine that instead of just being a normal chest press machine, for example, it works you on your eccentric load, pushing you back. So instead of doing a set of 10, you could do a set of five and you’ve done just as much work."

“Whatever he’s doing, it works. You meet him in the flesh and he looks 10 years younger,” Lower adds, also praising the stunt team who spent all day getting thrown through fake walls and rehearsing intricate fighting stick scenes.

An on-set standout, however, was Swedish actress Rebecca Ferguson who joined the franchise with the fifth entry,  Rogue Nation in 2015. For  M:I: Fallout , the precursor to this year’s  Dead Reckoning , Ferguson expertly pulled off gruelling stunts while pregnant. “She was great, she was giving it some and she was very fit,” Lower enthuses.

“This is just an observation but I think when you're working with someone like Tom, it rubs off on you. You want to be fit, you want to be healthy. You want to do your stunts,” Lower says. “It’s really inspiring.”

Nutrition Impossible

When it came to fuelling all of the action, Lower and Pegg took a macro approach, dialling in calories depending on where they were in the training schedule. As a baseline, they operated from:

Protein 1-1.5g per pound of body weight, opting for lean sources like chicken , grass-fed beef, salmon, and Greek yogurt.

Carbs An equal split with fats, made up of quality, minimally processed, whole or sprouted grains e.g. quinoa, buckwheat, beans, lentils, and fruit .

Fats Made up of extra virgin olive oil, avocado, cashews, and mixed seeds.

The Workout

Lower and Pegg tended to work in 4-8 week training blocks, giving them plenty of freedom to switch things up, and keeping Pegg constantly challenged. “There will be periods of traditional strength training with various rep and tempo ranges, then we may do more circuit-style and higher intensity training with some functional stuff that helps to keep him mobile,” Lower explains.

For  Dead Reckoning , they worked through a pretty traditional split, with specific days dedicated to push and pull exercises, also adding in a legs day, a mobility day, one day for Reformer Pilates or a core workout, a rest day and another rest/recovery run day.

The sample leg day below serves as a great starting point to help you build explosive power in your pins, whether you’re running from explosions or just looking to improve your box jumps. And, as any fan of leg day knows, it will absolutely torch calories.

Work through three to four sets of the below, aiming for eight to 12 reps. Start with five minutes of cardio followed by ten minutes of mobility drills, and don’t forget to warm down with a stretch.

And yes, it will help you run like Tom Cruise .

Trap bar deadlift Stand inside the trap bar, shins aligned with the centre of the bar. Grip the bar. Back straight, head neutral, chest out, push through your heels, hinging at the hips to lift the bar. Finish by sitting back, bending your knees as you lower the weight.

Dumbbell reverse lunge Take a dumbbell in each hand, then step back on one leg, bending at the knee. Push down to return to standing. Complete all reps, then switch legs.

Bench hip thrusts Sit on the ground, back against a bench, soles of your feet flat. Hinge at the waist, powering your groin towards the ceiling. You should feel this through your glutes. Too easy? Add a barbell across your waist.

Alternating dumbbell forward lunges Like the reverse lunge, but this time you’re stepping forward, swapping your leading foot each time.

Dumbbell Romanian deadlifts Place your dumbbells on the ground in front of your toes. Hinge at the hips, keeping your back straight as you lift the weights as you would a barbell in a normal deadlift. Straighten up, then reverse the movement for one.

Dumbbell calf raises Stand with your feet shoulder-width apart, a dumbbell in each hand. Rise up on your toes, feeling the burn through your calves. Slowly lower to the start.

4 x 1 minute hill sprints Find a hill (or set a fat incline on your treadmill) and run for your life.

First published on gq-magazine.co.uk

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Tom Cruise’s daily routine

Updated Jan. 25, 2023

Tom Cruise is a household name and a true Hollywood icon. His dedication to his craft is well-known, but what about his commitment to health and fitness?

Cruise is just as committed to maintaining his physique as his acting career. And it's no wonder since this dedication and discipline have helped him maintain his lucrative Hollywood career .

Inside a day in the life of Tom Cruise

Key takeaways.

• Cruise avoids junk and oily food, indulging in cheat meals on rare occasions.
• He eats 15 light micro-meals throughout the day instead of large meals.
• Cruise dedicates his afternoons to workouts and a range of adventurous activities.
• He takes time to relax and recover in the evenings, taking at least two days off from weekly workouts.

Cruise eats a healthy breakfast of oatmeal, egg whites, and chicken in the mornings.

He also includes a dose of protein in the form of whey or other supplements. Cruise snacks on nutritious items like nuts and fruits throughout the day to keep his energy levels up.

It has been reported that the clean-cut actor sticks to a diet that includes mostly fish, chicken, and vegetables, with a maximum of 1,200 calories and limited carbs.

He avoids junk and oily food and only indulges in cheat meals on rare occasions. The actor stays away from carbohydrates and avoids eating large meals, instead consuming fifteen light micro-meals throughout the day.

Afternoons are dedicated to Cruise’s workouts. While he may not be a gym fan, he incorporates cardio and weight training into his training routine.

When asked by MAartial.com , what he did to keep fit, Cruise said, "Sea-kayaking, caving … fencing, treadmill, weights … rock-climbing, hiking. I jog. I do so many different activities."

In addition, Cruise engages in more traditional physical activities like tennis, jogging, and cycling to stay active.

In the evenings, Cruise winds down and relaxes. He knows the importance of giving his muscles time to recover, so he takes at least two days off from weekly workouts.

Cruise’s routine balances healthy eating and regular exercise, focusing on versatility and enjoyment. He doesn’t follow extreme diets or workout plans but instead keeps things simple and adapts his routine to the demands of his movie roles.

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Tom Cruise Workout and Diet

Actor Born: 1962

Thomas Cruise Mapother IV was deeply religious growing up and wanted to be a priest when he was a kid. His family moved around a lot and Cruise attended 15 schools in 14 years. He missed his high school graduation because he was in a show, and he moved to New York when he was 18 to pursue acting as a career.Cruise scored a small role in the 1981 film Endless Love and right from the start proved he had appeal. He went on to star in some of the highest-grossing films of the 1980s, including Top Gun, Rain Man and Born on the Fourth of July, but his biggest franchise to date is Mission Impossible which has earned over $3 billion worldwide . Cruise has been nominated for 3 Oscars and won 3 Golden Globes. He often performs his own stunts, and has sustained injuries as a result. Cruise has been on many lists: Sexiest/Best Dressed/Most Beautiful/Highest Paid/Top 100 Movie Stars to name just a few. He has married 3 actresses: Mimi Rogers (’87-’90), Nicole Kidman (’90-2001) and Katie Holmes (’06-’10).  Cruise has almost 12 million followers on Facebook alone. He is 5 feet 7 inches tall and weighs about 170 lbs.

Tom Cruise’s Diet

Diet Summary

Cruise follows a low-calorie diet which he picked up from his pal and pro soccer player David Beckham , and consumes no more than 1,200 calories per day. Very little of it comes from carbs. Instead he goes for vegetables and lean protein in the form of grilled chicken breast, fish, egg whites and whey protein. Fats come from healthy sources like nuts. He also makes a point to drink plenty of water, at least 6-8 glasses per day.

Estimated Macros

• Low Carb 10% 10%
• Medium Fat 35% 35%
• High Protein 60% 60%

Diet Details

Discipline Rules

Unsurprisingly, Cruise is extremely disciplined about his diet. He eats clean and rarely cheats.

Micro Meals

Cruise doesn’t eat 3 or even 6 meals. He reportedly eats 15 micro meals a day, a plan that is certainly easier to follow with a personal chef who prepares them for him.

Fountain of Youth

Calorie restriction has long been known to increase longevity and avoiding carbs is probably one of the big reasons Cruise looks as ripped as he does. Constantly calling up insulin to deal with carbs causes us to age more rapidly.

Don’t Mess With His Cookies

On the rare occasion when Cruise does indulge, he wants the real deal. No one should ever offer him pre-packaged cookie dough.

What to Eat

What to Avoid

Refined carbs

Processed sugar, preservatives, artificial sweeteners, cruise on life.

‘I don’t care who you are. Life has challenges.’

Golden TraiCruise On Endings

‘Nothing ends nicely, that’s why it ends.’

Cruise On His Bartending Skills

‘Some skills are diminishing returns…sometimes I pick up a bottle, I surprise myself.’

Cruise On Mental Health

‘There is no such thing as a chemical imbalance.’ [Cruise later apologized for this remark.]

Tom Cruise’s Workout Routine

Weekly Workout Routine

The Fountain of Youth

Cruise does a variety of sports and activities, from sea-kayaking to rock-climbing to fencing to sweating it up at the gym, all of which helps keep him looking and moving like a much younger man.

Golden Training Buddy

Cruise is good friends with soccer superstar David Beckham and they regularly work out together.

Never Say Never

Cruise doesn’t let inexperience stop him, quite the opposite. He says trying new things gives him energy.

Workout Style

A Tom Cruise Routine

Day 1: Chest, Triceps, Shoulders Warm up: stretch + 10 min walk Do 3 sets of 10 reps each of the following: Bench press Dumbbell kickbacks Dumbbell shoulder press Incline press (with either barbells or dumbbells) Cable chest flys

Day 2: Cardio 45-60 min. Mix it up. Be awesome.

Day 3: Back, Biceps, Traps Warm up: stretch + 10 min walk Do 3 sets of 10 reps each of the following: Deadlift Preacher curls Barbell shrugs Seated dumbbell hammer curls Lateral pull-downs Cable rows Cable shrugs

Day 4: Cardio 45-60 min. Mix it up. Be awesome.

Day 5: Legs & Lower Body Warm up: stretch + 10 min walk Do 3 sets of 10 reps each of the following: Squats Weighted lunges Leg press Cable pull-throughs Hamstring curl machine Leg extension machine (quads) Calf raises

Cruise On Mixing Things Up

‘Sea-kayaking, caving…fencing, treadmill, weights…rock-climbing, hiking…I jog…I do so many different activities.’

Cruise On Trying New Things

‘I don’t invalidate it when I can’t do something…I say, “that’s interesting” and go with it. It’s from there you get your energy.’

Cruise On Being Injured While Doing Stunts

‘It happens…I knew I broke it [his ankle]…I just thought, “Keep going. ‘Cause I’ve got to get past camera. ’

Tom Cruise’s Supplements

vitamin B12

Cruise keeps his diet and any supplements he may take on the down low, but certain nutrients that are more important to older individuals include vitamin B12 because it doesn’t absorb as easily as for younger people.

Calcium is very important as we age to keep our bones strong.

Vitamin D also helps maintain bone density and offers protection against other diseases, including cancer and arthritis.

Potassium is also needed for strong bones, to reduce the risk of kidney stones and to keep blood pressure at a healthy level.

Magnesium boosts the immune system and helps to keep your heart healthy.

Omega-3s can reduce the symptoms of arthritis, slow the progression of macular degeneration and potentially reduce the risk of developing Alzheimer’s disease.

Fiber promotes healthy digestion and

Folic Acid is a B vitamin that is needed to prevent anemia which older people are more at risk for developing.

Tom Cruise’s Lifestyle

Sound-proof snoratorium.

Cruise’s snoring problem is apparently so bad, he sleeps in a special chamber that blocks the sound.

Adrenaline Junkie

Cruise’s pastimes include skydiving, scuba diving and piloting his stunt airplane. He says he took the role in Top Gun in part because he wanted to learn to fly.

Fate Intervenes

Cruise took up acting after an injury sidelined him from the wrestling team.

Sunglasses Savior

Back in the 80s, the sunglass company Ray-Ban was struggling, but thanks to Cruise wearing them in Risky Business, Top Gun and Rain Man, Ray-Ban enjoyed huge sales increases.

Miracle Cure

Although he was a devout Catholic in his youth, Cruise renounced those beliefs, saying Scientology cured him of dyslexia.

Red Carpet Hangout

Cruise is famous for spending hours on the red carpet chatting with his fans.

Dubious Honors

In 1988, Cruise became the first actor to have starred in an Oscar-winning film ( Rain Man ) and a Razzie-winner for Worst Picture ( Cocktail ).

No Avis, Please

Cruise refuses to allow his likeness to be used in video games and for action figures, although Disney took some of his features and stuck them on their animated Aladdin.

Big In Japan

Since 2006,‘Tom Cruise Day’ has been celebrated every October 10 in Japan.

Cruise On Acting

‘Every single time I start to do a picture, without fail, I feel as if I don’t know what I’m doing.’

Cruise On His Fans

‘Yes, I’ll spend 2 hours with fans. People are really kind to come out, so I want to say hello.’

Cruise On Scientology

‘What Scientology gives me is the tools to deal with [life], to better enjoy my life and to be able to contribute more.’

Cruise On Decision Making

‘I don’t really keep counsel with others. I’m the kind of person who will think about something, and if I know it’s right, I’m not going to ask anybody.’

Cruise On Passion

‘I’m passionate about learning. I’m passionate about life.’

‘I would live with all of my sisters if I could. We’ve always been very close.’

Recommended Products

Tom Cruise movies

Motorcycle helmet

American flag

Cocktail shaker

Samurai sword

https://superherojacked.com/2018/08/29/tom-cruise-workout/

https://www.menshealth.com/uk/fitness/a754595/tom-cruises-secrets-of-youth/

https://www.youtube.com/watch?v=LnVPaxFfZjQ

https://www.webmd.com/healthy-aging/features/missing-nutrients

https://www.dailymail.co.uk/news/article-2596202/Top-Fun-How-props-Tom-Cruises-films-spot-picture.html

https://www.businessinsider.com/11-bizarre-sleeping-habits-of-highly-successful-people-2013-11#tom-cruise-sleeps-in-a-sound-proof-snoratorium-1

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Tom Cruise Workout Routine, Diet Plan, and Body Stats

Last modified on September 25th, 2023 at 3:40 pm

Thomas Cruise Mapother IV aka Tom Cruise (DOB: July 3, 1962) is an acclaimed American actor who has not just won three Golden Globes but has also been nominated for the Oscars thrice. Famous for performing death-defying stunts, the 54-year-old actor always stays in amazing shape to play his roles in sci-fi thrillers and action flicks. To keep himself in peak condition, Cruise focuses on weight training, as well as on regular gyming, treadmill running, and fencing.

Tom Cruise Body Stats

Height : 5’7” (170 cm); Weight : 67 kg (148 lb)

Chest : 50”; Waist : 30”

Biceps : 16”

Tom Cruise Workout Routine

The Mission Impossible star not just looks young but also moves like a guy half his age. In an interview, Cruise admitted that he does different activities like hiking, jogging, rock climbing, sea kayaking, swimming, and weight training seven days a week to maintain his lean, youthfully functioning body. Being a fitness buff, he hits the gym six days a week with his longtime friend David Beckham. For flexibility and balance, he switches up different types of cardio and strength workouts with climbing and fencing.

Tom Cruise Workout Schedule

Monday and thursday: lats, quadriceps, and hamstrings.

2-3 sets with 8-10 reps

• Chest Press
• Front Squats
• Sprints (400m)
• Kettlebell Swings
• Jumping Jacks

Tuesday and Friday: Upper body, biceps, and triceps

2-3 sets with 10-20 reps

• Dumbbell Curls
• Barbell Curls
• Dumbbell Extensions
• Triceps Pushdown with Rope Attachment
• Overhead Press
• Close-Grip Bench Press
• Dumbbell Flyes
• Cable Flyes
• Incline Dumbbell Press

Wednesday and Saturday: Shoulders, Back, and Quadriceps

2-3 sets with 10-12 reps

• Alternate Lunges
• Bodyweight Squats
• Toe Touches
• Jumping Lunges
• Spider-Man Press Ups
• Inverted Rows

Video: Tom Cruise’s Mission Impossible – Rogue Nation Training

Tom cruise diet plan.

Tom Cruise follows a 1200 calorie diet supposedly developed by his dear friend David Beckham. His diet contains substantially fewer amounts of carbohydrates, which keeps tissue and muscle damage in check, helping him in maintaining his youthful appearance. Aside from consuming vegetables, fruits, salads, and grilled foods, Cruise takes whey protein, casein, and other supplements to fuel his vigorous workouts. To maintain an optimum body temperature, he drinks plenty of water through the day but avoids fried and sugary foods.

Tom Cruise Workout and Diet Tips

• Avoiding junk foods and having whole diets is as important as following strict workout regimen.
• Taking fermentable carbs such as legumes and pulses are crucial since they produce less insulin as compared to grains and spuds, and lessen the chances of premature aging.

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Tom Cruise’s Workout And Diet Routine (Remarkable)

Tom Cruise needs no introduction. He is known worldwide for his highest-grossing box office films that everyone loves to watch. Surely, everyone from all age gaps knows about him, or at least has heard his name from people in their circle.

Not only he is a notable American film actor, as well as a filmmaker, but he is also one of the richest and highest-paid actors in the world and does not fail to live up to his fan’s expectations today.

His notable acting performances include star-studded films such as Top Gun, 1986 (particularly the work that rose him to fame), Top Gun: Maverick 2022, The Mummy, 2017 and how can I not mention, The Mission Impossible series, with one being the latest, released in 2023.

He has been an Oscar nominee for four years, including being the recipient of various accolades for his various characters, including an Honorary Palme d’Or, and three Golden Globe Awards.

Playing roles in action and sci-fiction thriller genres, he is known for the deadly action stunts he performs in his films and the charismatic appearance he maintains on-screen. As unbelievable as it is to hear, it sounds impressive to know that he is now in his 60s and still conquering cinema box office.

Being in his 60s taking charge as an actor who performs his action stunts on set, and a filmmaker, born to hustle, it goes without saying that Cruise has to maintain his physique and appearance by working out hard and following a carefully devised dietary regimen.

In this article, we will be getting a detailed insight into the workout and diet routine that Tom Cruise follows along with the mindset and motivation he has built throughout the years of his successful career to always push himself harder to achieve his goals. So, let’s get started!

Table of Contents:

Tom Cruise’s Biographical Details

Tom cruise’s mindset and motivation.

Before we delve into discussing the workout routine of Tom Cruise, it’s crucial to touch upon the mindset and motivation he follows to stay determined and focused for following a workout routine.

Goal setting: Cruise sets off his fitness goal and works accordingly. In normal life, he follows a different workout regimen, while if there’s an upcoming role coming down the pipe, he sets his workout routine differently with variations according to the role demand and follows it.

Consistency and Passion: If you’re wondering how even after reaching his sixties, Cruise has maintained his physique, the answer is clear. He enjoys staying fit and pursues it as his passion, thus he remains faithful to his fitness routines and remains consistent.

Discipline: He takes it as a responsibility for him to keep following his passion and not get distracted by external factors while he’s on his fitness journey.

Tom Cruise Workout Routine

Having covered his mindset and motivation, let’s jump into the main highlight of this article: Tom Cruise’s workout routine.

He performs a variety of activities to keep himself active such as rock climbing, cycling, sea-kayaking, and a lot more activities both outside and inside of the gym.

Mondays: Chest, Shoulders, And Triceps

• Dumbell Shoulder Press (3 sets, 10 reps)
• Dumbell Kickbacks (3 sets, 10 reps)
• Bench Press (3 sets, 10 reps)
• Incline Press (3 sets, 10 reps)
• Seated Dumbell Shoulder Raise (3 sets, 10 reps)
• Seated Overhead Tricep Extensions (3 sets, 10 reps)
• Cable Flys (3 sets, 10 reps)

Tuesdays: Cardiovascular Training Activities

• Sprinting indoors (treadmill) or outdoors
• Sea Kayaking
• Rock Climbing
• Outdoor Cycling for 5-10 minutes ideally
• Rope Jumping for 2-5 minutes ideally

Wednesdays: Backs, Biceps, And Trapezius

• Barbell Shrugs (3 sets, 10 reps)
• Deadlifts (3 sets, 10 reps)
• Preacher Bench Curls (3 sets, 10 reps)
• Seated Dumbell Hammer Curls (3 sets, 10 reps)
• Straight arm lat pulldown (3 sets, 10reps)
• Seated Cable Rows (3 sets, 10 reps)
• Cable Shrugs (3 sets, 10 reps)

Thursdays: Another Activity Day

Fridays: Legs

• Weighted Dumbell Lunges (3 sets, 10 reps)
• Squats (3 sets, 10 reps)
• Leg Press (3 sets, 10 reps)
• Cable Pull-throughs (3 sets, 10 reps)
• Leg Curls (3 sets, 10 reps)
• Leg Extensions (3 sets, 10 reps)
• Standing Calf raise (3 sets, 10 reps)

Weekends: Rest And Recovery Days

Tom Cruise prioritizes his rest days for muscle recovery.

Tom Cruise’s Diet Routine

The major part of his nutrition is generated from depending on a low-calorie diet to maintain his weight and physique all the time. Tom Cruise’s diet routine cuts off carb consumption to a minimum, making him eat more food portions in the form of lean protein and vegetables.

He has learned it from celebrities like David Beckham in his circle to maintain his dietary requirements and how to replenish his body with fuel by eating the right kind and amount of food necessary for his body. Therefore, he focuses on eating a balanced diet he enjoys, as well, and can commit to in the long run.

For an overview, let’s say that he limits his calorie consumption to approx 1200 calories, avoids eating in between meals, drinks plenty of water, and eats a plethora of fresh fruits and vegetables daily.

• Scrambled eggs
• Oatmeal or whole-grain bread
• Vitamin supplement
• Fresh fruit
• Grilled chicken or Tofu salad
• A small serving of hummus
• Quinoa or a bowl of brown rice
• Sliced vegetables alongside hummus
• Dry fruits like almonds or walnuts
• A cup of green tea
• Grilled salmon
• Salad made of fresh broccoli, avocado, asparagus, or roasted vegetables

Supplements

Tom Cruise takes these supplements to boost his gains:

• Protein smoothie (plant-based or made of whey protein)
• Multivitamin supplements

He follows a consistent eating pattern throughout his day, focusing on eating less in frequent portions to increase his eating frequency and distance himself from the desire to overeat. This helps him avoid excessive food eating and going on repeated cheat meals.

• Tom Cruise, is undoubtedly one of the biggest A-list celebrity names to ever exist. Not only he is a remarkably outstanding American actor (not to mention he’s the highest-paid actor in Hollywood), but he is also showing off his filmmaking capabilities now. He is famously known for his jaw-dropping action sequences and body physique.
• He continues to actively participate in further creating masterpieces that feature him in the leading role like Ethan Hunt from Mission Impossible, and amaze his fans and audiences all over the world by maintaining his body physique and build. He already looks too age-defying as a man in his 60s by taking extra care of his body and body needs.
• He works out vigorously and follows a strict diet regimen that helps him fuel his gains and maintain the action-hero physique. Moreover, with the help of consuming supplements and multivitamins, he can maintain a strong body build.

How Tom Cruise Helped Timothée Chalamet Train for Dune Part Two

The 'Mission: Impossible' star had some advice on how to physically prepare for a blockbuster performance.

In a new GQ profile, Chalamet revealed he has been hugely influenced by Cruise's recent cinematic output, especially the action sequel Top Gun: Maverick , which he watched multiple times while filming Dune, including holding a screening for the entire cast and crew.

" Top Gun was just hugely inspiring to me last summer when we were making Dune, ” he said. “Some of the crew were kind of scoffing at going, but I just thought it was one of the greatest films I’ve ever seen."

When Chalamet then met the movie star in the flesh, it resulted in him receiving some career advice he has taken to heart.

"After I met Tom Cruise, right after finishing the first Dune, he sent me the most wonderfully inspiring email," Chalamet said. "He basically said, in Old Hollywood, you would be getting dance training and fight training, and nobody is going to hold you to that standard today. So it’s up to you. The email was really like a war cry."

This email reportedly included contact information for any kind of expert Chalamet might need for blockbuster stunt training, including coaches who would teach him how to drive a motorcycle and fly a helicopter (both of which Cruise has done with finesse in the recent Mission: Impossible movies).

It certainly looks as if Cruise's helpful note to Chalamet has paid off: auteur director Denis Villeneuve noted a marked difference in Chalamet's physical preparation and performance during the filming of Dune Part Two .

"Action-wise, I felt that he was much more trained than in Part One, and ready for the fighting sequences," he said. "I was impressed by his level of discipline for Part Two. You know, when you are the lead on a movie, there’s a presence, the way you approach your work and your discipline will necessarily have a ripple effect on the rest of the crew. He was the first one on set, always ready. And I was super pleased and impressed with how Timothée really embraced that discipline and became, for me, a real leading actor on this film."

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