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Jessica Biel Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 11, 2023

Jessica Biel rose to fame as the basketball-loving Mary on 7th Heaven, but the actress has never been far from her character in reality.

Like her fictional character, Biel has always tried to stay in shape and take care of her health.

Many of my clients see her as a role model, so here's Jessica Biel's workout routine and diet plan to inspire you!

Quick Summary

  • Jessica Biel's workouts range from walking lunges, jump squats, pushups, lateral lunges, planks, dumbbell rows, yoga, seated Russian twists, and sit-ups, among others.
  • Biel's diet sample entails green tea, vegetable burger, salmon, fruits, fresh juice, and pancakes, among other meals rich in protein.
  • Jessica also takes supplements like green tea, multivitamins, probiotics, and vitamin B12.
  • Biel believes that balancing exercises, consistency, and dedication is the only key to attaining your desired body.

Career Achievements

Jessica Biel during a photoshoot

Since she was a little girl, Jessica was into gymnastics, and she even played club soccer as a teenager and gave dance training a shot later on.

As she says herself, exercise and sports are some of the reasons she's comfortable with her body as an actress.

"I'm aware of how my muscles feel, what it feels like when anything changes. Playing sports and being physical helps me maintain that sort of relationship with my own body."

- Jessica Biel, Actress

Nowadays, Jessica is doing squat variations with the help of her trainer, working on perfecting her handstand, and hiking through the Hollywood Hills with her husband, Justin Timberlake.

That is if she's not busy being a mom to their two exceptional children or shooting scenes for a new movie.

But, there’s one thing she’s never doing, and that’s staying still.

The 39-year-old actress is 5 feet 7 inches tall, weighs 121 pounds, and here’s how she achieves looking incredible.

5 Jessica's Workout Principles

Jessica Biel lifting a barbell, wearing workout clothes

If it's still not clear how seriously Beal takes staying active, it's about to become. Biel doesn't joke when she works out.

She's been working with her trainer, Jason Walsh, for years. He's been working with many celebrities, musicians, actors, athletes, and actors.

He ensures her workouts are a mix of yoga, sprinting, cardio, and walking lunges.

  1. She Goes All-in for Every Single Workout - not even a super-tough workout during which Ben Bruno, her other trainer, counts painfully slowly.
  2. She Appreciates Balance - There’s a video of her sneaking some extra exercise between filming scenes for Cruel Summer, where she does lunges while eating cake! Multitasking at a whole new level!
  3. She’s a Dedicated Yogi - She's been practicing yoga for over ten years. Biel says she was intimidated by all the crazy poses, but now she wants to demystify yoga and bring it closer to everyone.
  4. Workout Dates Are Her Thing - Jessica Biel appreciates a good workout buddy, no matter if it’s her husband or her coach.
  5. She Loves Challenging Her Body - Jessica isn't satisfied with just staying active, but she tries to challenge her body with compound exercises. She works her legs, glutes, core and strengthens her stabilizing muscles.

Jessica Biel's Workout Routine

Being such an athletic and active person, you'd think Jessica doesn't miss a day in the gym, and you'd be pretty right — she works out five times a week, combining strength training and cardio workout.

Mondays and Fridays

woman in a side plank position at home

On Monday and Friday, Jessica usually does three sets of 11 exercises.

This routine includes:

  • Cardio warm-up
  • Walking lunges — three sets, 15–20 reps
  • Jump squats — three sets, 15–20 reps
  • Pushups — three sets, 20 reps
  • Side planks — three sets, 30 secs hold
  • Squat to press — three sets, 15 reps
  • Pullups or lateral pull-downs — three sets, ten reps
  • Bent-over rows — three sets, 15 reps
  • Lateral lunges — three sets, ten reps
  • Step-ups into the bench — three sets, ten reps
  • Straight leg sit-ups — three sets, 15 reps


lower view of a woman's leg while jogging

Tuesdays are even rougher, and Biel hits 14 exercises:

  • Walking lunges
  • ½ mile jog
  • Sprints — two sets, 200 meters
  • Sprints — two sets, 150 meters
  • Sprints — two sets, 100 meters
  • Stair jumps — 20 minutes

After this cardio workout, Biel does some yoga:

  • Sun salutes
  • Reverse Warrior
  • Chair pose
  • Low boat pose
  • One-arm side plank
  • Forearm plank and leg lift
  • Temple pose
  • Tree pose


woman in gym clothes in a russian twist position

On Wednesdays, Biel tones it down a notch and does a total of 11 exercises:

  • Cardio warm-up — five minutes
  • Walking lunges — three sets, 25 reps
  • Jump squats — 30 seconds
  • Twisting dumbbell press — three sets, 10–12 reps
  • Seated Russian twists — three sets, 15 reps
  • Pushups with burpees — three sets, 15 reps
  • Medicine ball lunge with a twist — three sets, ten reps
  • Planks —three sets, 30 seconds
  • Dumbbell squats —  three sets, 15 reps
  • Dumbbell rows — three sets, ten reps
  • Hanging leg raises — three sets, 20 reps


woman doing yoga at the beach

Thursdays are for winding down and doing yoga, during which Jessica Biel does a total of eight exercises:

  • Sun salutes
  • Reverse warrior
  • Chair pose
  • Low boat pose
  • One-arm side plank
  • Forearm plank and leg lift
  • Temple pose
  • Tree pose

Saturdays and Sundays

The weekend is the time when Biel takes a rest.

Other workout routines:

Jessica Biel’s Diet Plan

two cups of green juice, a plate of fresh salmon

Biel tries to eat clean, nutrient-dense foods high in protein, and she also avoids alcohol.

But, she also loves having cheat days when she has pasta and red wine for lunch and drinks “a million cups of coffee in the morning,” as she says. But, let’s see what she eats:


Biel's breakfast consists of pancakes, green tea, and fresh juice. Green tea is incredible for improving brain function and lowering the risk of heart disease and burning fat [1], while fresh juice is packed with vitamins.


For lunch, Jessica typically eats a veggie burger with a side of salad.


The movie star usually snacks on some pretzels.


Biel feasts on salmon with some green veggies for dinner. Salmon is one of the healthiest foods as it contains tons of omega-3 fatty acids, vitamin B, and protein [2].


To help her stay healthy and fuel her gains, Jessica uses:

Would You Train Like Jessica Biel?

Many of my female clients love these types of workouts, as they've proven to be very effective.

Jessica's workout principles are incredible and can serve as an example to all of us.

But would you try working out like her? What do you think of her routine and diet? Share your thoughts in the comments!


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