WITH ROLES IN The Wire, Luther, Suicide Squad and a handful of Marvel movies – not to mention more than a decade of James Bond rumours – Idris Elba has a portfolio filled with intense alter egos. And, at 52, he’s still adding to it. In his latest film, Heads of State, Elba stars alongside John Cena as the Prime Minister of the United Kingdom – who just so happens to be a former SAS commando. His training will come in handy, as he and Cena quickly become the target of an adversary bent on global domination.
It’s the sort of role that has typified Elba’s career. But to ensure the phone keeps ringing and he keeps getting these parts, Elba needs to take care of himself. That’s why he utilises a holistic fitness routine that encompasses consistent, disciplined training and a wholesome diet.
Here, we break down everything Elba does to stay fit at age 52, from waking up at 5am and weekend swimming to cutting down on carbs and protecting his brain health.
Idris Elba workout routine
Elba’s workout routine is built around combat training. In the past, he has told Men’s Health US that “Some guys want to be toned or want to jog for miles, but my ultimate fitness goal is to be fight-ready.”
“If I step into the ring, could I go toe-to-toe for five rounds? That’s what I strive for. That’s what I consider fit,” Elba continued. “I want to know that if I’m being wrestled to the ground, I’ve got the strength to fight a man off.”
For that reason, Elba has been training in kickboxing for more than a decade. The sport requires intensive, full-body athleticism and works out multiple muscle groups – especially your legs and core. “Kickboxing is rugged – it’s all core strength – but when you’re fight-ready, you feel like you can last forever,” Elba said.
And when he doesn’t have time to head to the gym and put on his full kickboxing kit, Elba says shadowboxing does the trick. “Shadowboxing is one of the best workouts you can do,” he said. “You don’t need any equipment, and it works every muscle.”
Elba doesn’t just do combat training, though. He told GQ that “On the weekends, I’ll try to sneak in some time to go swimming… I’ll do 10 lengths of a pool, get a hot steam and have a good reset.” He also told People that “My favourite way to break a sweat is skipping… ten minutes of skipping is a lot of work, believe it or not. Your whole body’s going and you break a sweat very quickly.”
So kickboxing, skipping and swimming are all part of Elba’s routine. But assuredly, he does still visit the gym from time to time. “I try to fit in workouts whenever I can,” he told Men’s Health US, stating that he does a combination of 45 minutes of running, bodyweight exercises and free weights.
By piecing together all of the above information, we were able to put together a five-day training routine that is likely similar to what Elba himself uses. See for yourself below.
Day 1: kickboxing and core
- 6 x 3-min rounds of kickboxing drills (pad work, bag work, shadowboxing)
- 3 rounds of footwork and head movement drills
- Core finisher: planks, Russian twists, hanging leg raises
Day 2: strength training
- Superset: pull-ups and dumbbell bench press (4 sets)
- Bent-over rows (3 sets)
- Arnold press (3 sets)
- Cable face pulls (3 sets)
- Core: weighted sit-ups and side planks
Day 3: 45-minute run
- 45-minute steady-state run (zone 2 heart rate, outdoors or treadmill)
- Followed by 15-20 min of full-body mobility and stretching
Day 4: kickboxing and conditioning
- 5 rounds of kickboxing circuits (bag work, sprawls, burpees, knees)
- Lower body strength: squats, Romanian deadlifts, walking lunges (3-4 sets)
- Finish with glute bridges and hamstring curls
Day 5: swimming
- 30-45 min relaxed swim
- Sauna/steam room or contrast therapy
Idris Elba diet plan
In an interview with GQ from 2023, Elba went into specifics on what a typical day of eating looks like for him.
Beginning his day at 5am, Elba knocks back some lion’s mane (a fungus which, when compressed into a pill or powdered form, can provide energy and boost long term brain health) and a few eggs. He drinks decaf coffee, as he says he doesn’t need caffeine for energy but still enjoys the taste of coffee.
At lunch time Elba is usually on the go, but he still tries to have something high in protein. He mostly avoids snacking throughout the day, but loves a good banana. His dinners are usually low-carb and again, high in protein. But some nights he won’t eat at all and instead opts for a simple teaspoon of honey to curb hunger pangs.
Here is everything Elba has said about his diet.
Breakfast
“After I’m up, I go downstairs and take a multivitamin and some lion’s mane, which is really great for the brain. Then, I toss back a ginger shot and have some decaf coffee and a couple of hard-boiled eggs. That’s my breakfast,” Elba told GQ.
“I just like the taste of coffee. I don’t need caffeine, so I decided that I should just give it a break. I’ve been on that break for about a year now.”
Lunch
“Usually, I’ll have one meal. I might have some eggs or some chicken sausage because I’m on a high-protein diet at the moment,” Elba said. “I try to avoid eating too much or snacking, but I do love a banana which is great for energy.”
Dinner
“[Dinner] varies, but I like a lot of African food. The problem is that it’s typically carb-heavy, and since I’m not on carbs at the moment, I’m not eating African food. So, I’m eating a lot of chicken and meats, maybe a bit of fish here and there – all of it seasoned very well.”
“Otherwise, if I get home any later than 9pm, I don’t eat, and I’ll go to bed hungry. I will make sure to have a teaspoon of high-quality honey, though. That usually curbs any hunger pangs, and I’ll sleep all through the night when I do that. Then when I wake up in the morning, my metabolism really kicks in.”
