For her role as Rita Vrataski in Edge of Tomorrow, Emily Blunt underwent one of the most intense training regimens of her career. Playing the battle-hardened soldier known as the “Full Metal Bitch,” she had to develop explosive strength, endurance, and combat skills to handle the physically demanding stunts and fight sequences.
Her training was overseen by celebrity trainer Jason Walsh, who helped her build the stamina and strength needed to wear a 85-pound exosuit while performing high-intensity action sequences.
Emily Blunt’s Edge of Tomorrow Workout Routine
Her workouts focused on:
- Strength Training (to build functional muscle)
- Explosive Power (to simulate battlefield movements)
- Agility & Mobility (to handle fast-paced fight choreography)
- Combat Training (to move and fight like a soldier)
Weekly Workout Plan
- Monday: Strength Training (Lower Body) + HIIT
- Tuesday: Combat Training + Mobility Work
- Wednesday: Strength Training (Upper Body) + Core Work
- Thursday: Plyometrics + Agility Drills
- Friday: Full-Body Circuit + Endurance Training
- Saturday: Active Recovery (Yoga, Stretching)
- Sunday: Rest
Workout Breakdown
1. Strength & Power Training
Blunt had to build full-body strength to handle the heavy exosuit while maintaining agility.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 6 |
| Squats | 4 | 8 |
| Bulgarian Split Squats | 3 | 10(per leg) |
| Pull-ups | 3 | 8 |
| Kettlebell Swings | 3 | 15 |
2. Explosive & Agility Drills
To prepare for battlefield combat scenes, Blunt worked on speed, coordination, and reaction time.
| Exercise | Sets | Reps |
|---|---|---|
| Box Jumps | 3 | 12 |
| Battle Ropes | 3 | 30s |
| Lateral Sprints | 3 | 15m sprints |
| Medicine Ball Slams | 3 | 15 |
3. Combat & Endurance Training
Blunt trained in martial arts, weapons handling, and fight choreography to make her fight scenes realistic.
- Kickboxing Drills – 5 rounds x 2 min
- Weapon Training (handling and movement drills)
- High-Intensity Sprint Intervals – 30 sec sprint, 30 sec jog x 10 rounds
- Tire Flips – 3 sets x 10 reps
Emily Blunt’s Edge of Tomorrow Diet Plan
Blunt followed a high-protein, whole-food diet to fuel her training and recovery. She avoided processed foods and focused on lean proteins, healthy fats, and complex carbs to maintain energy levels.
Daily Meal Plan
Breakfast:
- Scrambled eggs with spinach and whole-wheat toast
- Oatmeal with almond butter & banana
Lunch:
- Grilled salmon with quinoa and steamed vegetables
- Turkey and avocado wrap with a side of roasted sweet potatoes
Dinner:
- Lean steak with asparagus and brown rice
- Baked cod with roasted Brussels sprouts
Snacks:
- Greek yogurt with honey and almonds
- Protein smoothie with banana and peanut butter
- Dark chocolate and mixed nuts
Supplements Emily Blunt Used for Edge of Tomorrow
- Protein Powder – To support muscle repair and recovery
- BCAAs – To reduce muscle soreness and fatigue
- Multivitamins – To ensure proper nutrient intake
- Omega-3s – For joint health and inflammation reduction
Training Tips from Emily Blunt
- Train for Performance, Not Just Looks – Focus on strength, endurance, and agility.
- Push Past Your Limits – She trained hard to handle stunt work with confidence.
- Prioritize Recovery – Yoga, stretching, and active recovery helped prevent injuries.
- Consistency is Key – Blunt stayed committed to her intense training schedule for months.
Final Thoughts
Emily Blunt’s transformation for Edge of Tomorrow was brutal but effective—building strength, endurance, and combat skills to bring Rita Vrataski to life. If you want to train like a futuristic warrior, follow this high-intensity workout and diet plan to develop serious functional fitness!
