Find out everything you need to know about Rachel Riley's exercise plan. She shares her top toning tips that keep her looking and feeling great.

Rachel Riley, star of Countdown and 8 out of 10 Cat Does Countdown, looks great in her workout gear. Her legs look long and lean, her tummy flat and her face glowing. So what is her secret? We find out her top toning tips in this celebrity workouts special.


What is in Rachel Riley’s exercise plan?

It seems cycling is the 30-year-old’s latest passion, which is why she’s become an ambassador for Breeze, a programme designed to get more women on their bikes. All that pedalling, plus a healthy diet and her favourite exercise class, certainly keeps her fit and healthy.

She cycles whenever she can, including to her new Zumba class, and it certainly shows in her toned calves and firm thighs. Plus, she often goes dancing with her partner, Sasha, who she met on Strictly Come Dancing in 2013. This combination is ideal for Rachel as she’s a firm believer in fitting fitness into your life, rather that slogging it out in the gym.


‘Cycling is quicker, healthy and free. Last year I bought a road bike. I was always a bit nervous about riding one, but it’s different when you get one that’s the right size for you. It only took me about five minutes to get used to it. Now I love it.’

‘I’m so glad I rediscovered cycling. I used to do it when I was a kid, then stopped, and it was only on The Gadget Show (which Rachel used to co-present) that I realised how fun it was and took it up again.’

Rachel Riley’s diet:


It’s not all been plane sailing though. Rachel has battled with uncomfortable digestive symptoms, including pain and bloating, so has to be careful with food. ‘I’m naturally slim, so I don’t have to watch what I eat from a weight loss point of view,’ she says.


‘But avoiding foods for health reasons is different. I had a lot of digestive symptoms and for years doctors diagnosed them as IBS without looking into it – I felt fobbed off because I knew it wasn’t that. So I had tests to find out what was going on and that’s how I discovered I’m intolerant to wheat, lactose, gluten and eggs. I’ve been working with a nutritionist to keep those foods out of my diet, but it’s difficult because I have to avoid so much.’


‘It’s hard to get enough nutrients, so now I take vitamin C, zinc, calcium and probiotics. Avoiding her problem foods has helped Rachel’s digestive symptoms, and she still enjoys treats. ‘I have discovered some amazing vegan cupcakes and I love Booja-Booja chocolate.’