Jen Selter’s Top Diet & Workout Tips for a Stunning Body Transformation

Jen Selter is a fitness influencer, model, and entrepreneur who has gained massive popularity on social media for her workout routines, motivational posts, and her famous “belfies” (butt selfies). With millions of followers across various platforms, she has inspired many to prioritize their health and fitness. This article will explore Jen Selter’s career, workout plan, diet, and impact on the fitness industry.

Early Life and Career

Born on August 8, 1993, in Roslyn Heights, New York, Jen Selter started her fitness journey during her teenage years. She began working out at 15 and soon realized the positive impact it had on her mental and physical well-being. As she documented her progress on social media platforms like Instagram, she quickly gained a dedicated following, leading to numerous endorsement deals, collaborations with fitness brands, and the launch of her fitness app and programs.

Workout Plan

Jen Selter is known for her challenging and effective lower body workouts, which have played a significant role in shaping her famous glutes. Her workout plan typically includes:

  1. High-intensity interval training (HIIT) for cardio, helps burn fat and improve overall fitness.
  2. Resistance training for muscle building and toning, with a focus on lower body exercises like squats, lunges, and leg presses.
  3. Bodyweight exercises for functional strength and flexibility, such as push-ups, planks, and yoga.
  4. Active recovery, incorporating stretching and foam rolling to aid muscle recovery and prevent injury.

Jen Selter’s Glute-Sculpting Workout Plan

This unique glute workout plan, inspired by Jen Selter, consists of six exercises that target different muscles within the glutes to help you achieve a well-rounded, toned, and lifted appearance. Perform each exercise for the recommended number of repetitions and sets, with a 60-90 second rest between each set.

  1. Bulgarian Split Squats: 3 sets of 12 reps per leg
  • Stand in front of a bench with one foot planted firmly on the ground and the other foot resting on the bench behind you.
  • Lower your body by bending your front knee, keeping your chest up and your weight in your front heel.
  • Push through your front heel to return to the starting position.
  1. Glute Bridge: 3 sets of 15 reps
  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Press through your heels to lift your hips, squeezing your glutes at the top.
  • Lower your hips back down to the starting position.
  1. Donkey Kicks: 3 sets of 12 reps per leg
  • Begin on all fours, with your hands under your shoulders and knees under your hips.
  • Keeping your knee bent, lift one leg up behind you until your thigh is parallel to the ground, squeezing your glutes at the top.
  • Slowly lower your leg back down to the starting position.
  1. Fire Hydrants: 3 sets of 12 reps per leg
  • Start on all fours, with your hands under your shoulders and knees under your hips.
  • Keeping your knee bent, lift one leg out to the side, keeping your foot flexed.
  • Slowly lower your leg back down to the starting position.
  1. Single-leg Deadlifts: 3 sets of 12 reps per leg
  • Stand with your feet hip-width apart, holding a dumbbell in one hand.
  • Hinge at your hips while lifting the opposite leg behind you, keeping your back straight and your core engaged.
  • Lower the dumbbell towards the ground, then return to the starting position by engaging your glutes and hamstrings.
  1. Step-ups: 3 sets of 12 reps per leg
  • Stand in front of a bench or step, holding a pair of dumbbells at your sides.
  • Step up onto the bench with one foot, driving through your heel to engage your glutes.
  • Lower yourself back down to the starting position, then repeat with the other leg.


To fuel her intense workouts and maintain her physique, Jen Selter follows a balanced diet. Some key aspects of her diet include:

  1. Prioritizing protein for muscle recovery and growth, with sources like chicken, fish, lean meats, eggs, and protein shakes.
  2. Including complex carbohydrates such as brown rice, quinoa, and sweet potatoes for sustained energy.
  3. Consuming healthy fats, like avocado, nuts, and olive oil, to support hormonal balance and overall health.
  4. Incorporating a variety of fruits and vegetables for essential vitamins, minerals, and antioxidants.
  5. Staying hydrated throughout the day by drinking water and occasionally opting for green tea or coconut water.

A balanced and nutritious diet plan plays a crucial role in achieving a perfect body. This diet plan, inspired by Jen Selter, focuses on providing the essential nutrients required for muscle building, fat loss, and overall health. Remember, individual needs may vary, so it’s essential to adjust the plan to meet your specific goals and preferences.


  1. Protein-packed Greek yogurt parfait
  • 1 cup of non-fat Greek yogurt
  • 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
  • 1/4 cup of granola
  • 1 tablespoon of honey


  1. Smoothie with a protein boost
  • 1 scoop of protein powder (whey or plant-based)
  • 1 cup of unsweetened almond milk
  • 1/2 banana
  • 1 tablespoon of almond butter
  • 1 cup of spinach


  1. Grilled chicken salad
  • 4 oz. of grilled chicken breast
  • 2 cups of mixed greens (spinach, kale, arugula)
  • 1/4 avocado, sliced
  • 1/2 cup of cherry tomatoes
  • 1/4 cup of shredded carrots
  • 2 tablespoons of balsamic vinaigrette


  1. Healthy trail mix
  • 1/4 cup of raw almonds
  • 1/4 cup of dried cranberries
  • 1/4 cup of pumpkin seeds


  1. Baked salmon with quinoa and steamed veggies
  • 4 oz. of baked salmon
  • 1/2 cup of cooked quinoa
  • 1 cup of steamed vegetables (broccoli, asparagus, green beans)
  • 1 tablespoon of extra virgin olive oil (drizzled over veggies)

Evening Snack:

  1. Apple slices with almond butter
  • 1 medium-sized apple, sliced
  • 1 tablespoon of almond butter

Remember to drink plenty of water throughout the day to stay hydrated and aid digestion.

Impact on the Fitness Industry

Jen Selter’s widespread success has not only inspired countless individuals to take up fitness but also demonstrated the power of social media in promoting healthy lifestyles. Her collaborations with renowned fitness brands and publications, along with her digital fitness programs, have made her a prominent figure in the industry. Additionally, she has used her platform to promote body positivity and self-love, encouraging her followers to embrace their unique shapes and sizes.

Success and Accomplishments

Jen Selter’s dedication to fitness and her entrepreneurial spirit has brought her tremendous success over the years. Some of her notable accomplishments include:

  1. Social Media Presence: With millions of followers on Instagram, Facebook, and Twitter, Jen Selter has established herself as one of the leading fitness influencers worldwide. Her engaging content, workout tips, and motivational posts have resonated with her audience, fostering a loyal fan base.
  2. Fitness App and Programs: Jen Selter has successfully launched her fitness app, Fitplan, which offers personalized workout plans, instructional videos, and progress tracking to help users achieve their fitness goals. Additionally, she has created several workout programs, such as the Lower Body Challenge and Home Workout Program, providing accessible fitness guidance to her followers.
  3. Endorsement Deals and Collaborations: Jen Selter has partnered with top fitness brands like Gymshark, Puma, and New Balance for endorsement deals and collaborations. These partnerships have not only boosted her professional profile but also allowed her to reach a wider audience.
  4. Magazine Features: Jen Selter has been featured in various prestigious publications, including Forbes, Cosmopolitan, Elle, and Vanity Fair. These features have solidified her reputation as a fitness expert and influential figure in the industry.
  5. Philanthropy: Jen Selter has used her success to give back to the community through charitable endeavors. For example, she has partnered with the nonprofit organization Pencils of Promise to help build schools in underprivileged communities, demonstrating her commitment to making a positive impact beyond fitness.