Soccer players like Cristiano Ronaldo must maintain athletic builds to ensure they have functional muscles for their matches. Because of the grueling effort of practice, players like Ronaldo and David Beckham maintain low body fat levels that allow them to get these lean builds. Soccer in particular requires explosive sprinting, similar to that one does when performing high intensity interval training. Additionally, when a player is not sprinting, they are still running, similar to a steady state cardio workout.

Therefore, a workout routine that incorporates high intensity interval training (HIIT training) and steady state cardio could help you get a body like Ronaldo. You could perform 20 minutes of HIIT by sprinting for 1 minute and jogging for 1 minute on and off. You could follow that with 20 minutes of regular cardio to continue burning fat.

In addition to cardiovascular training, you should perform total body strength training. Circuit training workout routines are very effective in burning fat, building lean muscle, and also improving cardiovascular health. If you’re using weights, low reps of heavy weights work best to build defined muscles like Ronaldo so that they aren’t big and puffy like a bodybuilder.