Jon Jones Workout Routine and Diet Plan [Updated]

By | October 31, 2023

Jon Jones Workout Routine and Diet Plan [Updated]: Jon Jones is a professional MMA fighter currently fighting in the light heavyweight division in the UFC.

Jon Jones is one of the most well-known people in the UFC, and he gets considered one of the best fighters ever. So if you also want to know the Jon Jones workout and the Jon Jones diet plan, keep reading.

Jon Jones Workout Routine and Diet Plan [Updated]

Jon Jones Workout Routine and Diet Plan [Updated]

Jon Jones Body Stats

Height 6 ft 4 inch
Weight 93 kg
Age 34 years
Chest 44-46 inch
Waist 32 inch
Biceps 15 inch

Also Read: Francis Ngannou Workout Routine and Diet Plan


Jon Jones Workout Routine

Jon Jones is a great athlete and one of the best lightweight MMA fighters ever. Jon Jones is known to dominate a person when he is in the ring; Jon Jones gets known to be the best pound-for-pound fighter in the whole world. Jon Jones has a record of 26-1-0, and it’s something you only see with the top fighters that he also ranked at 4th in the most PPV main events in the UFC. Now, of course, when you are a fighter of that caliber, you will need to work hard to maintain your image.

Jon Jones has that unbeatable image, and to stay undefeated and dominate the UFC, he trains hard. So if you also want to know the workout and the training that Jon Jones goes through, keep reading. Jon Jones has given a few interviews, but I haven’t seen any recent interviews where he has mentioned his workout. However, he does share his routine on his story and videos on his social media.

One of the videos where you can see a compilation of all Jon Jones routines in 2021 tells a lot about how he trains. Jon Jones does many things to stay fit and Athletic all year round. He would be having hours of sparring sessions in the MMA gym and then weight training to become more muscular and more athletic. The core is one of the things that Jon Jones works on a lot.

Jon Jones also focused on getting that cardio routine to have stamina and having an overall excellent workout routine. The guy does almost everything you can imagine a UFC fighter doing plus more. There is a reason he is that dominating; he is every day in the gym trying to be the legacy. So now, how can you start training like Jon Jones? Well, we will be doing various workout routines five days a day.

There will be two sessions every day in the morning session; we will be doing lots of cardio, weight training, and core. Later in the evening, we will focus on doing workouts based on MMA. That will include boxing, kickboxing, grappling, sparring, and other workouts. However, I’m not familiar with the in-ring workouts, so I would advise you to get in touch with a professional trainer to teach you more about MMA workouts and train you harder. However, I can still give the morning session, so let’s get started:

Jon Jones’s workout includes:

Jon Jones Workout Routine

Jon Jones Workout Routine


We will be doing at least an hour or even more cardio routine in the cardio workout. It will be a mixed cardio routine with many running drills, biking, and other workouts. Also, make sure to start up with some stretching exercises and finish with some stretching as well. You don’t want to get injured while working out during your cardio routine.

  • 500-meter warm-up jog
  • 2 miles run at a moderate speed
  • 200-meter sprints x 15 (30-45 seconds rest in between)
  • 20-meter hurdle run x 20
  • 30 seconds battle rope x 10
  • 10 minutes jump rope


Strength and Conditioning

In the strength and conditioning workout, we will be doing a mixed workout routine that will help you get great overall fitness. Many MMA fighters often use it, and I’m sure you will benefit from this routine. The routine will help you gain strength, endurance, and power. So let’s get started with the routine;

Dynamic warm-up

Sets: 3

Reps: 45 second 

  • Bear claws
  • High knees
  • Arm circles
  • Air squats



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Spartan makers
  • Burpee push-up jump
  • 8-min EMOM barbell complex
    • Power cleans
    • Front squats
    • Push press
    • Snatch


Tuesday & Friday 

Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Dumbbell curls
  • Squats to press-ups
  • Cable pulls
  • Curls to shoulder press
  • Kettlebell swings



Rounds: 4

Reps: 4-6

Rest time: 30 seconds

  • Muscle activation SMR with a foam roller (Do it for 5 minutes and target as many muscles as you can)
  • HIIT routine (45 seconds on 15 seconds off for five sets)
    • Glute bridge (with barbell)
    • Lateral leg swing
    • Arm swings
    • Lunge with a twist (weight plate)



Rounds: 5

Reps: 5-7

Rest time: 1 minute

  • Med ball Rotational throw
  • Med ball overhead throw
  • Med ball slams
  • Landmine push press
  • Rack pulls
  • Barbell good morning


Core workout (after every MMA routine)

Sets: 4

  • Crunches x 20
  • Cross crunches x 20
  • Leg raises x 15
  • Russian twist x 20
  • Side plank x 40 seconds
  • Plank hold x till failure

That’s all for the Jon Jones workout routine.

Also Read: Israel Adesanya Workout Routine and Diet Plan


Jon Jones Diet Plan

Jon Jones’s diet is immaculate and contains eating 90% plant-based foods in his diet. He includes every few amounts of meat products and keeps them in moderation. Especially when talking about red meat, Jon Jones would eat red meat but only lean meats. Like 90% lean beef, etc. Now, let’s see a diet you can follow to get a physique like Jon Jones.

Jon Jones’s diet includes:

Jon Jones Diet Plan [Updated]

Jon Jones Diet Plan [Updated]

Is Jon Jones a Vegan?

No, Jon Jones is not a Vegan.



  • Oatmeal with nuts and fruits
  • Avocado toast
  • Juice



  • Fruit protein smoothie



  • Grilled chicken breast
  • Brown rice
  • Veggies


Evening Snacks

  • Salad



  • Pasta or 90% lean steak
  • Veggies
  • Salad

That’s all for the Jon Jones diet plan.

Also Read: Daniel Cormier Workout Routine and Diet Plan

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