Exclusive: Ross Kemp's 'military' workouts to keep fit at 61: 'It's lifestyle-changing'

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  Health and Fitness on Fri, Sep 19th, 2025 by HELLO! Magazine

Ross Kemp Reveals the Military‑Inspired Workouts That Keep Him Fit at 61
An inside look at the former TV star’s daily regimen, diet, and mindset

When most people think of the “Ross Kemp” name they picture the gritty, on‑location investigative journalist who ran the BBC series Ross Kemp: Murder In The Airwaves and the award‑winning drama Prisoners of War. What they rarely realize is that the 61‑year‑old, who has spent two decades on television, still maintains the same disciplined, high‑intensity approach that once kept him fit for the physically demanding roles he played in the UK armed forces. In an exclusive interview with Hello Magazine, Kemp opens up about his daily workouts, diet, and the mental training that keeps him sharp.

A Soldier‑Born Approach to Fitness

Kemp’s fascination with military fitness traces back to his time with the Royal Marines. In the piece, he recounts how the relentless training and rigorous standards taught him to treat his body as a machine that must be kept in top condition. “I’ve never wanted to be a fitness instructor,” he says, “but the Marines drilled in a system that rewards consistency, not quick fixes.”

He explains that the core of his routine is a mix of functional strength training, cardiovascular bursts, and body‑weight conditioning—all staples of modern “military‑style” fitness programs. Rather than focusing on a single exercise, he structures his sessions to mimic real‑world tasks: lifting heavy objects, sprinting, carrying loads, and maintaining a high level of core stability.

The Daily Workout Breakdown

Morning: “Boot Camp” Circuit

• 5 minutes of jump rope – a quick cardio warm‑up that boosts heart rate and activates the core.
• 4‑minute “burpee blitz” – 20 burpees with a 2‑second rest between each; a test of explosive power and stamina.
• 3‑minute “push‑up parade” – a combination of standard, diamond, and clapping push‑ups, 10 reps each in rapid succession.
• 4‑minute “plank drill” – a series of front, side, and reverse planks held for 30‑second intervals.

Kemp says this short burst is designed to “jump‑start the metabolism and keep the heart racing throughout the day.”

Afternoon: Functional Strength & Mobility

• Weighted squats – using a barbell loaded to 60–80 % of his 1‑RM, performed for 3 sets of 8 reps.
• Deadlifts – 3 sets of 6 reps, emphasizing posture and spinal integrity.
• TRX rows – 3 sets of 12 reps, a body‑weight exercise that builds back and shoulder strength.
• Single‑leg Romanian deadlifts – for balance and hamstring conditioning, 2 sets of 10 reps per leg.

He stresses the importance of “working each muscle group in a way that mirrors everyday movements,” making the routine as practical as it is rigorous.

Evening: Recovery & Mind‑Body Integration

• Dynamic stretching – focusing on hip mobility, thoracic rotation, and shoulder flexibility.
• Yoga flow – a 15‑minute guided routine that promotes breath control and mental focus.
• Meditation – 10 minutes of guided breathing to aid in mental clarity and recovery.

“Recovery isn’t a luxury; it’s a training tool,” Kemp notes. “You can’t out‑train a body that isn’t given time to heal.”

Nutrition: Fueling the Soldier’s Engine

Kemp’s diet is built around a high‑protein, moderate‑carbohydrate, low‑fat framework that aligns with contemporary sports nutrition science. Breakfast often features scrambled eggs, spinach, and a slice of whole‑grain toast. Lunch might include grilled salmon, quinoa, and mixed greens. Dinner is typically lean protein (chicken or fish), complex carbs (sweet potato or brown rice), and a generous portion of vegetables.

He emphasizes hydration, aiming for at least 3 litres of water per day, and notes the benefits of natural supplements such as omega‑3 fish oil and vitamin D. “You’re not a super‑human; you’re a human being. The body needs balanced nutrients to recover and perform.”

Mental Resilience: The “Combat Mindset”

While physical conditioning is a cornerstone, Kemp points to mental fortitude as the differentiator in his fitness philosophy. He practices “combat‑mindset” techniques, such as:

• Visualization – mentally rehearsing exercises and challenging scenarios.
• Goal‑setting – setting short‑term (weekly) and long‑term (annual) objectives.
• Stress inoculation – deliberately exposing himself to small, controlled stressors (e.g., cold showers) to build resilience.

He also credits the discipline he learned in the military for his continued commitment. “I’m always looking for the next challenge,” he says. “Whether it’s a new workout or a new film role, I keep pushing.”

How to Emulate Kemp’s Regimen

1. Start Small – If you’re new to high‑intensity workouts, begin with 5‑minute circuits and progressively increase duration.
2. Incorporate Body‑Weight Exercises – Burpees, push‑ups, and planks are effective without equipment.
3. Use Functional Movements – Squats, deadlifts, and rows mimic everyday tasks, making training practical.
4. Prioritize Recovery – Stretch, breathe, and sleep 7–8 hours nightly.
5. Set a Mindful Goal – Write down a specific, measurable objective and track progress.

A Life Lesson Beyond the Gym

The story behind Ross Kemp’s training isn’t just about staying fit; it’s a testament to the power of lifelong discipline. From his days in the Royal Marines to his present role as a seasoned actor and author, Kemp’s commitment to physical and mental conditioning has allowed him to adapt to new challenges and maintain vigor into his 60s. As he famously told Hello Magazine, “You can’t be a veteran of one battle and expect to win another without training.”

For fans and fitness enthusiasts alike, Kemp’s regimen offers a blueprint: combine functional strength, cardiovascular bursts, and mental resilience. In doing so, you might just keep your own “engine” humming, no matter how many years you add to your age.