Joe Jonas Workout Routine and Diet Plan

By | September 15, 2021

Joe Jonas Workout Routine and Diet Plan: Joe Jonas is a singer, actor, songwriter, and model known for his songs and for being part of the Jonas Brothers. He started his career singing and got recognized with his brother through a show on Disney.

Joe Jonas is also part of DNCE, which has been Haitus since the Jonas Brothers are back. However, Joe Jonas is also well known for being one of the sexiest Jonas brothers and fittest. So if you also want the Joe Jonas workout routine and the Joe Jonas diet plan, keep reading.

Joe Jonas Workout Routine and Diet Plan

Joe Jonas Workout Routine and Diet Plan

Joe Jonas Body Stats

Height 5 ft 8 inch
Weight 70 kg
Age 32 years
Chest 42 inch
Waist 32 inch
Biceps 15 inch

Also Read: Nick Jonas Workout Routine and Diet Plan


Joe Jonas Workout Routine

Joe is undoubtedly one of the greatest singers and one of the most successful people from Disney. He has incredible vocals, a wonderful personality, and pretty lovely looks. That’s why Joe got into many shows and movies, even without the help of his brothers. However, these past few years, Joe has also been working on his body shape and has gotten into a very bulky and excellent physique. So what are the things that Joe does to maintain that physique?

Well, Joe is different from Nick when it comes to working out. While Nick likes to work out only four days a week, and that also for about an hour to an hour and a half maximum, Joe focuses a lot on making it part of his lifestyle. He explained his habits and routines thoroughly in an interview with the GQ Magazine. In that interview, you can see Joe talking about how he loves doing meditation and how pandemics changed his routine.

After a while, he explained that he does around an hour or so of workouts in the morning after doing his routines and taking his time. During that workout, Joe focuses on doing 30-40 minutes of things that his trainer Matt Blank tells him to do. That consists of exercises on box-cardio and weights in a high-intensity routine. Then, later on, he finishes it with 20-30 minutes of cardio with Peloton.

Peloton is an equipment company that is famous for its spin bike, treadmill, and dumbbells. Also, Joe mentions that he likes to take his mobile gym (by which I think Joe refers to adjustable dumbbells and jump rope) in his tesla. Joe likes to do jump ropes even on tours, and before going to the stage, you can see this post from Joe on Instagram.

Other than that, Joe hasn’t given a detailed explanation about his workout, nor do we know what exercises he does in that routine. So I will be giving you some exercises from my side to make sure you get the routine done and get a body like Joe. We will work out for an hour every day and try to mix things up to avoid harming your body. So let’s get started:

Joe Jonas workout includes:

Joe Jonas Workout Routine

Joe Jonas Workout Routine

High-intensity Workout

We will start with doing a high-intensity workout in which we will switch between three days of boxing and core workout and four days of the weight training routine.

Circuits: 4-5

Reps: 6-8

Rest time after the whole circuit: 90-120 seconds



  • Flat bench press
  • Explosive incline bench press
  • Dumbbell press to flyes
  • Cable flyes
  • Weighted chest dips
  • Explosive narrow push-ups



  • Dumbbell shoulder press
  • Controlled dumbbell lateral raises
  • Dumbbell front raises
  • Dumbbell bent-over lateral raises
  • Barbell shrugs
  • Delt machine flyes



  • Biceps curls
  • EZ Barbell curls
  • Hammer curls
  • Triceps pushdowns
  • Triceps dumbbell kickbacks
  • Triceps dips



  • Smith machine squats
  • Bulgarian squats
  • Lunges
  • Leg press
  • Hip thrusters
  • Calf raises


Boxing and core

Training days: Wednesday, Saturday, and Sunday

We will be doing 40 minutes of routine that includes boxing and core workout; it will be a straightforward routine starting with high-intensity. We will do 90 seconds rounds of non-stop boxing with 30 seconds of rest for 30 minutes. Once you get done, we will do this circuit core workout routine:

Circuits: 3

Reps: 15-20

Rest time after the circuit: 60 seconds

  • Crunches
  • Cross crunches
  • Leg raises
  • Scissor kicks
  • Plank twister
  • Plank hold (till failure)



After every workout, we will finish it off with 20-30 minutes of cardio workout. Joe does jump rope, biking, or treadmill, so you can do any of those for 20-30 minutes and get that cardio finisher to burn many calories for you and get you ripped.

That’s all for the Joe Jonas workout routine.

Also Read: Shawn Mendes Workout Routine and Diet Plan


Joe Jonas Diet Plan

In that same interview, Joe told GQ about his diet and eating habits, how he’s a fan of Sushi and fish, and with that, how he maintains his greens, etc. Joe eats two proper meals a day, and other times, his meals are usually snacks and smoothies. So let’s see the Joe Jonas diet:

Joe Jonas diet includes:

Joe Jonas Diet Plan

Joe Jonas Diet Plan

Is Joe Jonas a Vegan?

No, Joe Jonas is not a Vegan, as his favorite food is Sushi.



  • Start his day with a protein smoothie with lots of organic greens like kale and spinach, some prebiotics, fruits, and a scoop of vegan protein powder before working out.
  • After working out, Joe didn’t mention anything in particular, but I would say you can have eggs and toast with chicken sausage.



  • Sushi or salmon with veggies
  • Salad


Drinks and Snack

  • Rise cold brew coffee
  • Topic Chico
  • Apple or banana with almond butter



  • Sushi again and a cocktails

That’s all for the Joe Jonas diet plan.

Also Read: Jason Derulo Workout Routine and Diet Plan

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