Sports & Fitness -


David Beckham was once considered one of the best football players in the world. But, in addition to his immense technical ability, David Beckham's fitness is also well-known all around the globe. The Englishman has always lavished impeccable physical conditioning

The secret, in addition to the dedication to tactical, technical and physical training, is also in your cardio training, which for some people, can seem really hard!

Journalist Adam Bornstein, one of the world's most renowned fitness writers and researchers, discovered – and did! – training with the athlete himself, in an interview in 2008. The Englishman is not great – he was far from being a strong player. But his focus was never on hypertrophy, which could compromise his agility and speed.

So, don't get carried away by the player's physique, which could be considered ideal in modern respects – what matters here is his stamina and his very low level of body fat.

David Beckham Fitness Routine

It is an intense sprint-based workout. The idea is to increase stamina, speed up metabolism and burn a lot of fat. It is such a heavy HIIT that, in Bornstein's case, it required 24 hours of sleep and 72 hours of recovery runs. It's no accident that Beckham's body is cracked.

This workout is great for those who want to crunch their abdomen, because the amount of fat burned during the activity is impressive – thanks to the sprints and the high intensity. And as has been proven, this exercise keeps the metabolism active, burning fat beyond the time the activity is done.

To do this, you need to wear a heart rate monitor and establish your maximum heart rate (MHR), with the count 220  minus "your age" – for example, if you are 30 years old, your FCM is 220-30 = 190.

This is important because workouts are based on this value. Below you will understand.


There are 5 challenges – one for each day of the week. You can do one of the challenges after pulling iron, or you can do them yourself, possibly even trying to do more than one challenge.

But there is an important caveat: no matter how you decide to do it, never underestimate the difficulty of the training. It's a heavy activity done by a professional athlete – it's definitely not for amateurs. The ideal is to have the help and monitoring of a physical educator, always!

  • Beckham's Challenge #1: 5 minutes running at 80% of your FCM. 4 minutes of rest. Do five sets.
  • Beckham Challenge #2: 8 runs of 2 minutes at 95% of your FCM, with a 1 minute break between each one.
  • Beckham's Challenge #3: 20-second sprint at full speed (running for life, really). Rest 1 minute. Repeat these 30 times – that's right: THIRTY!
  • Beckham Challenge #4: Run 110 meters in less than 20 seconds. Rest for a minute and a half. Repeat 10 times.
  • Beckham Challenge #5: Run 55 meters at your maximum speed 8 times in a row, with 10 seconds rest between each sprint.

As mentioned above, it's best if you don't blindly follow David Beckham fitness routine. Make sure you do your research before diving into such an extensive workout. 

David Beckham Diet Routine

For such an extensive workout routine paired with the athelete's fitness requirements, he has to follow a strict diet routine that gives him a balanced diet and fulfills his nutritional needs. He avoids all sorts of fatty foods, processed foods, rice, cereals, junk and white bread. Here is a list of all the things he incorporates in his diet:

  • Chicken
  • Eggs
  • Fish
  • Green vegetables
  • Beans
  • Yogurt
  • Olive oil
  • Nuts

For his breakfast, Beckham mainly takes cheese omelette, sometimes with bran bread. The lunch Is then kept very light and clean. It is usually made up of chicken and leafy green vegetables that are fulfilling but also healthy at the same time. It is followed by healthy snacks like nuts throughout the day.

Dinner is usually a lean protein diet that revolves around chicken and eggs. Here's how one of the most recognised men of the world stays fit and stays on top of his game, despite his older age. No doubt, a lot of effort goes into maintaining the high David Beckham fitness level.

About the Author

Qurat Shahzad

Qurat-ul-Ain is a dedicated writer who likes to write anything and everything.

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About the Author

Qurat Shahzad

Qurat-ul-Ain is a dedicated writer who likes to write anything and everything.