Zac Efron Just Shared This Shirtless Birthday Photo

Kaley Cuoco. Margot Robbie. Zac Efron. Inspired by the latest health trends, here we delve into the fitness secrets of 20 remarkable individuals—all in their 30s—who have defied the notion that full-on adulthood hinders physical prowess. Uncover the inspiring stories behind their enviable physiques. From renowned celebrities to athletic superstars, these over-30 figures have mastered the art of maintaining their bodies amidst busy lives and demanding careers. It’s a testament to the power of determination, resilience, and self-care. Get ready to be inspired and motivated to embark on your own fitness journey, no matter your age

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1. Ciara

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The “Goodies” songstress revealed to Women’s Health that she’s had to make some changes to her workout. "I've accepted that my body will never be what it used to be. I have diastasis recti, which is when your ab muscles split after birth. When I learned this, it was game-changing because you can train wrong for your abs. I had to educate myself on that and learn to retrain my abs."

2. Katy Perry

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The “Hot & Cold” songstress tells Prevention that she’s a fan of Transcendental Meditation®. “It clears my head completely,” Perry says. “And it ignites something in my brain. I get some of my best creative ideas when I’m TM®’ing. For me, TM® has been anxiety-reducing, depression-reducing, great for jet lag, hangovers, mood swings. Anytime I’m in a funky mood, I’m like, ‘give me 20 minutes.’”

3. Kaley Cuoco

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Kaley Cuoco works with trainer, Ryan Sorensen, to help her stay in shape. Sorensen opened up about working with Cuoco in an interview with E! News. "Kaley had shoulder surgery and was doing her rehab with me. Once the pandemic hit, I left and started my own business and Kaley came over with me. She's like, 'Hey, why don't we just build a gym in my garage and you can train me there?' I was like, 'Perfect.'"

4. Lady Gaga

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Lady Gaga revealed on this Instagram post that she’s a big fan of Pilates. In the photo, she is seen using a reformer. Gaga captioned the post, “Another morning of Pilates and rock n roll with my trainer!! Body by @sloaner7 Dear Sloan, thank you for believing in me and being my health rock. You're the best I couldn't do it without you!”

5. Chris Hemsworth

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Hemsworth plays Thor in the Marvel Cinematic Universe. He works with trainer Luke Zocchi to keep himself in shape. Zocchi opened up about working with Hemsworth in an interview with Page Six. “Chris takes it very, very seriously, and the shape he gets into, it’s phenomenal,” he said. “There’s a real process that goes into achieving these goals. But I think over the last 10 years, we’ve managed to come up with ways to do that.”

6. Liam Hemsworth

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The Hunger Games star is in just as good shape as his older brother, Chris. Hemsworth shared some of his workout secrets in an interview with Australian Men’s Health. “It’s just high intensity. A mixture of calisthenics, sled pulls, sled push and lots of free-weight stuff. But we don’t stop for the 60 minutes. You’re sweating and breathing hard, but also moving a lot of weight as well.”

7. Daniel Radcliffe

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The former Harry Potter star opened up about growing up in the spotlight in an interview with GQ. He says that he has learned to roll with whatever is thrown at him. “Sometimes if you’re denying the reality of what's going on, that can actually make your life harder to live. It took a long time, is what I'm saying. But my late teens or early 20s was where I was like, ‘You have to accept life is gonna be different for you.’”

8. Margot Robbie

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Robbie made sure to get in great shape for her roles in Suicide Squad, Birds of Prey, and I, Tonya, as well as for her upcoming role in the Barbie film. She shared some of her favorite workouts in an interview with Women’s Health UK. "I found boxing sessions and fighting practice for Suicide Squad really fun, but quickly realised I wasn’t so much a fan of lifting weights. When I’m not preparing for a role, I prefer to do workouts I really like, such as dance classes or playing tennis with friends."

9. Zac Efron

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Zac Efron opened up about his diet and workouts secrets in a video with Men’s Health. “Sometimes when you’re on set, I give myself permission now to sort of let up and eat what I need to eat,” he revealed. “It’s not the time or the place to put pressure on yourself.” Efron also says that he intermittently fasts, but in a sustainable way.

10. Robert Pattinson

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The Twilight and Batman star is pretty tight-lipped about his diet and workout routine. He told the Evening Standard that he doesn’t want himself or others to fall into unhealthy habits by obsessing over his diet and exercise. “It’s very, very easy to fall into that pattern as well, even if you’re just watching your calorie intake, it’s extraordinarily addictive — and you don’t quite realise how insidious it is until it’s too late.” Pattinson admitted in the interview that he had done some bad diets in the past, and avoided them ever since.

11. Grant Gustin

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In 2021, Grant Gustin opened up about his wellness journey while filming The Flashon Instagram. “A little progress report from last season to this season,” he wrote in the caption. “About 7 months ago I finally decided to break my cycle of not taking care of myself as well as I should. As many of you may know, I've had anxiety and sometimes depression for as long as I can remember. Over the last 7-10 years or so as I've been more of a "public figure" and had a busier schedule, my anxiety only got worse. It has always had a terrible affect on my appetite and just motivation in general. That's included eating better(and more), working out, daily meditation, and just trying to be more present and happy with who I am. It's honestly one of the reasons you've seen a lot less of me on social media.”

12. Alex Morgan

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The soccer star has to stay in shape in order to play her best. Morgan tells The Beet that she follows a plant-based diet. “I didn't feel good eating this meat that was part of that. I didn't want to support that. It's so unnatural, the way animals live and die. And as I started to go more plant-based, first giving up meat and then giving up dairy, I realized the health benefits. I would get reports from my doctor, and my cholesterol dropped in half, which is crazy. All of my blood work which I do every few months was better. And my recovery was much better, I wasn't fatiguing as much. So it benefited me all around. I was fearful it would affect soccer in a detrimental way but it was the opposite. It made me feel better.”

13. Sharna Burgess

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Dancing With The Stars pro Sharna Burgess isn’t just relying on ballroom dancing to keep herself in shape. She shared some of her favorite workouts in an interview with Us Weekly. “I’m a big fan of Tabata because you get so much work done so quickly and you don’t even realize it. You’re sticking to a schedule, you can’t mosey about. You’re in and you’re out in eight minutes with this one.”

14. Peta Murgatroyd

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After having her first child, Dancing With The Stars pro, Peta Murgatroyd, picked up cooking to make sure she and her family were eating healthy. “I have fallen in love with cooking for my little family,” she told People. “I used to loathe it, because I never had to do it and therefore never had the passion for it. Now that I’m a mother, and I am concerned with what my child is eating, I am more inclined to cook at home, to ensure I know exactly what’s going in his mouth.”

15. Jenna Ushkowitz

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Actress and podcast host, Jenna Ushkowitz, opened up about her wellness secrets in an interview withInTouch Weekly. She says that she is doing things to improve her sleep, especially after having a baby. “Since we have begun sleep training our 5-month-old daughter, I’ve set myself a new personal goal: getting back to eight hours of sleep. My new ritual: non-habit forming, melatonin free, plant-based Social CBD Gummies for Sleep. It’s got all the good stuff like valerian root and lemon balm and — when paired with Real Housewives of Beverly Hills— it’s become my secret antidote to winding down.”

16. Candice Swanepoel

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The model opened up about her diet in an interview with InStyle. "It's all about balance for me,” she says. “One meal in the day will be lighter than others, probably during lunch I will [eat something] heavier so that my body has time to burn it off. Night-time is something lighter, and I will always have a big breakfast."

17. Taron Egerton

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Taron Egerton opened up about how he got fit for his role in Bargain For Redemption in an interview with The Sunday Project. “Lots of Weightlifting, an hour on the bike everyday,” he said. “Just depleting your calories and having enough time to get to the place you want to get. It was good, though. I have never done it to that extent before, but it was good.”

18. Joe Jonas

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The singer and actor opened up about his diet and exercise in an interview with GQ. He says that he believes in eating a balanced diet, and finding healthy versions of his favorite indulgences. “I also know putting the right food in my body is important. Obviously, that's not saying that sometimes I don't indulge. I'm big on dark chocolate—my favorite is the Lindt Excellence with a touch of sea salt."

19. Theo James

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Actor Theo James shared some of his favorite workouts in a 2016 interview with Marie Claire. “I’ve boxed for a long time, I do it for fun. I love all the things that go along with boxing – you wrap-up, you put on the headgear, you spar, you skip, hit the speed bag, hit some pads. I go to the same place in London, another place in New York and another in LA. So when I touch-down, I often known where I’m going to go to. They’re local boxing spots – you know, a bit grimy but very atmospheric.”

20. Austin Butler

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To prepare for his role in Elvis, Austin Butler worked with trainer Ryan Gambin. “He really takes his job seriously,” Gambin said of Butler in an interview with The Courier Mail. “And obviously Elvis has a lot to do with his hip movement, so we were doing a lot of hip-dominant exercises, We didn’t have any strength goals … But we pretty much focused everything around his hips."