Natalia Dyer Workout Routine

Written by Daniel Mesa
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natalia dyer workout routine

Natalia Dyer is a young, rising star of an actress who is most well known for her role as Nancy Wheeler in Netflix’s science fiction horror series Stranger Things.

However, she is just not known for her acting skills. She is also a major fitness inspiration for many thanks to her well-toned body and social media presence.

In this guide, we will go over the full Natalia Dyer workout routine and diet plan. After reading, you will know every exercise, food, and supplement that Natalia Dyer uses to stay in amazing shape.

Natalia Dyer Workout Routine: Full Guide

Here is everything you need to know about Natalia Dyer’s workout routine:

Natalia Dyer’s Workout Mindset

Natalia Dyer views physical exercise and the gym as ways to relieve stress and brighten her mood. Unlike other celebrities known for their fitness, Natalia has a more laid-back approach and tries to get a workout in as often as her schedule allows. Usually, that means 40–60 minutes every day.

Dyer prefers to focus on more endurance and functional forms of training that are better suited for longevity and keeping a slim figure.

Therefore, she likes to use lots of high-intensity circuits and yoga as well.

Natalia Dyer’s High-Intensity Workout

Natalia performs this high-intensity circuit for around 2-3 sets around 5 times per week. While this may seem like a ton of exercises, keep in mind that they are being done at a very high pace, so the time goes by quickly.

Natalia Dyer’s Main Workout:

  • Burpees- 2-3 sets of 20-30 seconds

  • Jump squats- 2-3 sets of 20-30 seconds

  • Pike push-ups- 2-3 sets of 20-30 seconds

  • Low plank- 2-3 sets of 20-30 seconds

  • High plank- 2-3 sets of 20-30 seconds

  • Wall bridges- 2-3 sets of 20-30 seconds

  • Superman- 2-3 sets of 20-30 seconds

  • Push-up- 2-3 sets of 20-30 seconds

  • Cross punches- 2-3 sets of 20-30 seconds

  • Wide push-ups- 2-3 sets of 20-30 seconds

  • Squats jack- 2-3 sets of 20-30 seconds

  • Lunges- 2-3 sets of 20-30 seconds

  • Inchworm- 2-3 sets of 20-30 seconds

  • High plank leg lifts- 2-3 sets of 20-30 seconds

  • Wide push-ups- 2-3 sets of 20-30 seconds

  • Jumping jacks- 2-3 sets of 20-30 seconds

Based on this style of workout, it is clear that Natalia is going for more of a toned, slim look rather than trying to gain muscle. You can easily see this by looking at her physique as well.

nancy wheeler workout


Along with her high-intensity workout routine, Natalia Dyer is also a big fan of yoga. She says that it relaxes her and provides major recovery benefits as well.

It is easy to see why she pairs yoga with her routine. The contrast in workouts provides good balance and likely helps her stick to her routine long-term.

Natalia Dyer Video Workout

Natalia Dyer’s Diet Plan

It is no secret that Natalia’s favorite food is sushi. She even goes as far too sometimes eat for lunch and dinner.

While sushi can potentially be a calorie-dense food, this can vary drastically by how it is prepared. Based on Natalia’s lifestyle, it is fair to assume that she likely opts for some of the healthier sushi options that provide a good source of protein, carbs, and fat.

For her breakfast, Dyer has said that likes to stick to avocado and toast to start her day.

Overall, Natalia tries to eat three times per day and follows a healthy diet based on organic, healthy food. However, when she goes out, Natalia has admitted that one of her favorite cheat meals is a good burger.


  • Avocado

  • Toast

  • Coffee


  • Sushi


  • Sushi

  • Burger (On occasion)

Natalia Dyer Supplement Stack

Natalia already gets plenty of vitamins, minerals, and other nutrients from her balanced diet. However, she has also been to take additional supplements just to make sure she stays on top of things:

  • Multivitamins

  • Collagen

  • Zinc

Apart from providing her body with the basic nutrients that it needs, these vitamins will also help improve the quality of her skin, hair, and nails. All of these are very important for an actress.

How You Can Use The Natalia Dyer Workout Routine

While this clearly works great for Natalia Dyer, just copying and pasting this routine will not get you the same results. It is clear based on her genetics, that she is just naturally a smaller, thinner person.

However, you can still learn plenty from this routine and use it for your goals. No matter what your starting point is, the combination of HIIT and yoga will result in better overall physical fitness.

Natalia Dyer’s Current Stats

  • Height: 162cm – 5’4″

  • Weight: 49kg – 108 Pounds

  • Age: 28 years old


It is clear that Natalia Dyer takes her fitness routine very seriously based on both her dedication and results.

If you are a fan of Natalia Dyer or Stranger Things, be sure to share this article!

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