If you’ve been following Chrissy Metz’s remarkable journey over the past few years, you know that her transformation has been nothing short of inspiring. The This Is Us star has been incredibly open about her struggles with weight, health, and self-love, but it’s her recent weight loss journey that’s captured the hearts and attention of fans around the world.
In 2025, Chrissy dropped an astounding 100 pounds—and the best part? She did it with a workout routine that was neither extreme nor unattainable. Gone are the days of fad diets and grueling, unrealistic fitness plans. Chrissy’s approach to weight loss, both mental and physical, has been about balance, consistency, and, most importantly, listening to her own body.
You might be wondering: What exactly did Chrissy Metz’s weight loss workout routine look like? Well, let’s dive right in!
Chrissy Metz’s Approach to Fitness: Balance Is Key
The first thing Chrissy will tell you is that her workout routine was never about perfection—it was about progress. In her own words: “I didn’t want to starve myself or punish my body. It was more about giving my body what it needed and respecting it.”
For Chrissy, the real key to her weight loss was consistency rather than intensity. Her workout routine combined light cardio, strength training, and yoga, all designed to improve stamina, build muscle, and increase overall flexibility. So, if you’re thinking you need to push yourself to the limit every day to see results, think again.
Cardio: Walking and Cycling
One of the cornerstones of Chrissy’s routine was cardio, but not in the way most people imagine it. No extreme running or hours on the elliptical. Chrissy’s preferred method? Walking. Yes, walking!
Chrissy would dedicate 20 minutes a day to brisk walking. It was something she could easily fit into her busy schedule, but it still made a significant impact. In fact, she said, “I thought I needed to run or do something intense to lose weight, but I realized that a simple walk could make a big difference. Plus, it helps clear my mind and keep me grounded.”
Not only did walking help her burn calories, but it also contributed to her mental well-being. The repetitive motion and calmness of it allowed her to clear her head, which was just as important as the physical benefits.
But Chrissy didn’t stop there. On some days, she would swap her walking for cycling. These low-impact exercises were easy on her joints while still engaging her heart rate, making them a fantastic choice for those looking for a cardio workout that doesn’t overstrain the body.
Strength Training: Building Muscle and Boosting Metabolism
As much as cardio was a part of Chrissy’s routine, strength training was essential for her transformation. Chrissy understood that losing weight isn’t just about burning calories—it’s also about building muscle and increasing metabolism.
Chrissy focused on using resistance bands and light dumbbells to tone her muscles. She would do a series of bodyweight exercises, such as squats, lunges, and push-ups, that helped her build lean muscle. Strength training isn’t just about bulking up; it’s about increasing the body’s ability to burn calories even while at rest.
Her strength training routine also included targeted exercises for her core and lower body. Squat jumps, planks, and leg lifts became staples in her workout. Chrissy even incorporated HIIT (High-Intensity Interval Training) into her sessions, particularly as she built more stamina and confidence in her fitness abilities.
Yoga and Flexibility: Stretching for Strength
For Chrissy, flexibility was just as important as strength. So, she added yoga to her workout routine to improve her balance, flexibility, and mental clarity.
“I’d get on the mat after a walk or a strength session to cool down,” Chrissy explained. “Yoga not only stretches the muscles but it also helps with the mental side of my journey. The breathing and mindfulness kept me connected to my goals.”
Yoga wasn’t just about flexibility; it was an opportunity for Chrissy to focus on her mental health, which she says was just as important in her weight loss journey. She did gentle, restorative sessions that helped her recover from more intense workouts and set a calming tone for the rest of her day.
HIIT: Pushing Her Limits with Intervals
Once Chrissy had built some strength and endurance, she began experimenting with HIIT (High-Intensity Interval Training). This style of training alternates between short bursts of intense exercise followed by a brief rest period. It’s incredibly effective for burning fat and improving cardiovascular fitness.
Squat jumps, burpees, and sprint intervals were part of Chrissy’s HIIT workouts, and while she started with just a few minutes, she gradually worked her way up. She emphasized that she didn’t overdo it. “I’d push myself during those 30-second bursts and then take my time to recover. It’s all about listening to your body and knowing your limits.”
Nutrition: Fueling the Body
While fitness played a huge role in Chrissy’s transformation, nutrition was just as important. Chrissy followed a balanced diet, focusing on whole, unprocessed foods that were high in protein and fiber. She made sure to eat enough to fuel her body for her workouts, but she didn’t starve herself or cut out entire food groups.
Her go-to meals included lean proteins like chicken, vegetables, and whole grains. Chrissy also loved to make smoothies packed with greens, protein powder, and fruits. “I don’t believe in restriction. I believe in balance. I eat to nourish my body, not punish it,” she shared.
Consistency and Mental Health: Staying Motivated
Of course, no fitness routine would be complete without a strong mental game. Chrissy often spoke about how important it was to stay consistent with her workouts. But she also emphasized the importance of taking time for herself, both physically and mentally.
She would remind herself that this wasn’t a short-term fix, but a long-term lifestyle change. “I didn’t get into this to just lose weight quickly. I got into this to change my life, and I’m doing it slowly and steadily,” Chrissy said. “And you know what? It works.”
Chrissy’s Words of Wisdom: “Be Patient with Yourself”
If there’s one thing Chrissy would tell anyone starting their fitness journey, it’s this: Be patient with yourself. She’s always emphasized that her transformation didn’t happen overnight. It took time, effort, and a lot of self-love.
“It’s not about perfection,” Chrissy said. “It’s about showing up for yourself every day, even if it’s just for a walk or a stretch. Progress is progress.”
So, whether you’re looking to lose weight, improve your fitness, or just feel better about yourself, Chrissy’s workout routine is proof that it’s not about being extreme—it’s about being consistent, balanced, and kind to yourself.
Chrissy Metz’s weight loss journey is nothing short of inspirational. She shows us that with the right mindset, a balanced workout routine, and a commitment to self-care, lasting results are achievable. Her transformation from 230 to 130 pounds is a powerful reminder that real change comes from within. By following a well-rounded fitness plan, Chrissy was able to shed weight, build muscle, and improve her overall health—all while staying true to herself.
So, if Chrissy’s journey has taught us anything, it’s this: You don’t need extreme workouts or extreme diets to make lasting changes. Sometimes, all it takes is a little patience, consistency, and a lot of love for your body.
Are you ready to start your own transformation?