Margot Robbie’s Harley Quinn body from Suicide Squad and Birds of Prey required her to undergo intense training and a strict diet. Below is a breakdown of the workout routine, nutrition plan, and key supplements that helped her get in shape for the role. This is compiled from various interviews and reports about her fitness regimen for these films.
Margot Robbie’s Harley Quinn Workout Routine
The key to Robbie’s workout for Harley Quinn was functional fitness, a mix of strength training, HIIT (high-intensity interval training), and athletic conditioning. The focus was on building a strong core, toning her body, and developing endurance.
Strength Training
Robbie’s workouts were designed to increase strength, endurance, and stamina. A typical workout included a combination of weightlifting, bodyweight exercises, and functional movements like jumping and lifting.
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 3 | 15 |
| Deadlifts | 3 | 12 |
| Lunges | 3 | 10 (per leg) |
| Push-ups | 3 | 15 |
| Pull-ups | 3 | 10 |
| Kettlebell swings | 4 | 20 |
High-Intensity Interval Training (HIIT)
HIIT was a huge part of her training for Birds of Prey, as it kept her heart rate elevated and helped with fat burning while maintaining muscle mass.
| Exercise | Sets | Reps |
|---|---|---|
| Jumping jacks | – | 30 seconds |
| Burpees | – | 30 seconds |
| Mountain climbers | – | 30 seconds |
| Rest (1 minute) | Repeat 4-5 rounds. | No rest between exercises. |
Core Training
To achieve Harley Quinn’s toned midsection, Robbie did a lot of core work focusing on obliques, abs, and overall core stability.
| Exercise | Sets | Reps |
|---|---|---|
| Plank Holds | 3 | 60 seconds |
| Russian twists | 3 | 25 |
| Leg raises | 3 | 15 |
| Bicycle crunches | 3 | 20 |
| Medicine ball slams | 3 | 15 |
Example Harley Quinn Training Schedule
4-5 days a week of training was the usual for Margot Robbie, combining strength training, HIIT, and conditioning workouts.
Sample Weekly Schedule:
- Day 1: Full-body strength training
- Day 2: HIIT + Core work
- Day 3: Active recovery (light cardio or yoga)
- Day 4: Strength training (lower body focus)
- Day 5: HIIT + Core workout
- Day 6: Full-body functional workout (e.g., jumping rope, sprint intervals)
- Day 7: Rest or active recovery (light walking, stretching)
Margot Robbie’s Harley Quinn Diet & Nutrition
Her diet was designed to fuel her workouts, maintain lean muscle, and keep her body fat percentage low without feeling deprived. Robbie was reportedly very disciplined but didn’t follow an extreme or overly restrictive diet.
Daily Breakdown:
- Breakfast:
- Scrambled eggs with spinach and avocado
- Smoothie (almond milk, banana, protein powder, spinach, and peanut butter)
- Lunch:
- Grilled chicken breast with quinoa and a side of roasted vegetables (sweet potatoes, broccoli, or kale)
- Mixed greens salad with olive oil and lemon dressing
- Dinner:
- Fish (salmon, cod, or tuna) with asparagus or a leafy green salad
- Brown rice or roasted vegetables
- Snacks:
- Protein bars (high protein, low sugar)
- Nuts (almonds or cashews)
- Greek yogurt with honey and berries
Diet Principles:
- High protein for muscle maintenance and recovery.
- Complex carbohydrates like sweet potatoes, quinoa, and brown rice for sustained energy.
- Healthy fats from avocado, olive oil, and nuts to help with fat metabolism.
- Minimal processed foods and focus on whole foods.
Supplements
While it’s unclear exactly what Margot took, typical supplements for a fitness routine like hers might include:
- Protein powder (whey or plant-based) for muscle repair and recovery after workouts.
- BCAAs (Branched-Chain Amino Acids) to help reduce muscle soreness and promote muscle retention.
- Creatine for strength and endurance, particularly in strength training workouts.
- Multivitamins for overall health and immune support.
- Fish oil for healthy fats and joints.
- Pre-workout (if she needed a boost before intense workouts).
Mental and Emotional Preparation
Robbie’s approach to preparing for Harley Quinn was not just about getting in physical shape, but also about embracing the character. She worked with a psychologist and went through various emotional and mental exercises to tap into the chaotic, fearless personality of Harley Quinn. This helped her get into the mindset needed to perform the character’s intense physical stunts.
Conclusion
To replicate Margot Robbie’s Harley Quinn physique, a combination of strength training, HIIT, core work, and a clean, balanced diet would be essential. Consistency and discipline are key, along with making sure to fuel your body properly to recover and grow stronger. For anyone interested in a strong, lean, and toned physique, this is a comprehensive plan based on her role preparation.
