Be Strong. Be Fit.


How To Train to Get A Body Like Jessica Biel

November 17th, 2007 · 21 Comments ·


I first knew Jessica Biel from her role as the vampire slayer (Abigail Whistler) in Blade Trinity in year 2004. Under personal trainer’s guidance, Jessica has made great transformation for the movie – slim thighs, firm butt and toned arms without losing her femininity. After watching her year 2007 movie I Now Pronounce You Chuck and Larry, I am impressed even more by her toned hourglass figure and would claim that she is a great role model for woman who wants to get in shape.

After doing research from different sources, I have summarized her fitness approach, workout regimen and diet plan in this article.


Jessica Biel’s Fitness Approach

  • PersistencyPersistence – Jessica Biel exercises for an hour each session and 6 sessions a week. In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning.
  • Various Exercises
    • In addition working out in gym, Jessica does outdoor activities. She has been seen wrapping a rubber exercise band around both ankles and takes lateral steps.


    • She also does sprint on the track. Not forget to mention martial arts and kickboxing.



  • Opt For Compound Exercises – Jessica Biel does full body movement exercises. She trains with medicine ball. For example, she does a lunge with twists while she is holding the ball.
  • Eat Enough – Contrary to belief, she does not cut down her diet. Instead of junk food, she eats organic and natural food.


Jessica Biel’s Workout Regimen

  1. Warm Up – She does five-minute of warm-up on the treadmill, followed by three to five minutes of light stretching. One of her favorite warm-ups was the walking lunge. This stretches the larger leg and glute muscles. With feet together, lunge first with right leg. Bring left foot alongside right. Lunge with left. Do 8 to 10 repetitions per leg.


  2. Cardiovascular exercise – First, she jogs for half a mile to warm up. After that, she does her intervals with 6 sprints. She rests about a minute between each sprint. She sprint for:
    • 2 sets of 200 meter sprints
    • 2 sets of 150 meter sprints
    • 2 sets of 100 meter sprints

    I believe the reason Jessica does this high intensity interval sprint is to prevent her body to get used to her normal cardiovascular done in steady state in the gym. By doing so, she burn more body fat.


  3. Plyometrics training – Plyometrics training is specialized, high intensity training techniques used to develop athletic power (strength and speed).
    • Jessica Biel jumps from the bottom step of a flight of at least 20 stairs with 3 flights in total. When she first started, she complained that the exercise was too tough as her leg muscles were sore a day after.


    • Another plyometric exercise she has done was the jumping squats. Biel would squat on a balance board, use a burst of power to leap into the air, then land back on the board and continue the squat position. She did 12 repetitions of this demanding move. According to her trainer, she hates this, but she also loves it. This exercise tightened up her legs and core muscles.
  4. Weight Training
    • Her weight workout that changed from week to week. Sometimes, she isolates a body part, such as her shoulders. Other times, Biel focuses on opposing body parts, such as chest and back, biceps and triceps, or quadriceps and hamstrings.
    • She also trains with her body weight on squat, pull up and push up.
    • Biel also uses light weights but more repetitions. In fact, her trainer admitted that it was more like a cardio workout. I believe that fat burning is still the key reason for her to train like this.
  5. For the Abs – Jessica Biel did not enjoy leg raises, but her trainer still got her to do so. She also did Russian Twist. Last but not least, she did crunches too.

Jessica Biel’s workout photos taken by paparazzi:













Jessica Biel’s Sample Diet:

  • Breakfast: 1 cup of oatmeal with handful of berries or oatmeal with diced apple and cinnamon, and a side of protein (typically one egg scrambled with three egg whites)
  • Snack: 1 slice whole wheat toast with almond butter and sliced bananas on top.
  • Lunch: Vitamin-rich salad (spinach, asparagus, broccoli) dressed with lemon and a teaspoon of olive oil or vinaigrette plus with 5-6 oz of chicken
  • Snack: A banana or apple or strawberries or soy-based protein drinks made with nonfat milk or protein bars or a dozen unsalted almonds.
  • Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice. A couple of pieces of dark chocolate.

She always goes for non-processed food. She eats complex carbs at the beginning of the day and tapers off.








Although Biel was in good shape to begin with, she lost 10 pounds and reduced her body fat by 10 percent before shooting Blade Trinity. What amaze me even more when I read that she does not have a scale at home. In other words, she does not care much about her weight.


Justin Timberlake must have been impressed with Jessica Biel’s workout too.

Celebrity like Jessica Biel has the luxury or getting a full time personal trainer at her side. However, the trainer would not get on the machine and work out for her. She is the one who made the commitment for the change. She is the one who choose and eat what is on the plate. When she was interviewed for the secret behind her transformation, she said, “There’s no pill, there’s no diet, there’s no magic drink.”

I believe what she is trying to say, “It is hard work and hard work”.


You may want to check out another success story – Ryan Reynolds who acted along side Jessical Biel in Blade Trinity. Rumor is saying that Kate Beckinsale (star in Underworld and Serendipity) is using Jessica Biel’s workout plan too. No surprise since Kate’s personal trainer is one of Jessica Biel’s personal trainers, Jason Walsh too.


Check out the training video of Jessica Biel in her preparation for Blade Trinity. Look at her ripped body in the clip:

Another female celebrity worth mentioning is Jennifer Garner. Check out How To Build Body Like Jennifer Garner.




Category: Motivation

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Scroll down to leave a comment. I really want to know what you think.
21 responses so far ↓
  • Angie Tan // Nov 19, 2007 at 10:48 AM

    Oh yeah…

    I watched Blade Trinity and was blown away by Jessica Biel’s physique. She was not a pushover like some of the other “fake” female heroines in other movies.

    Great tips. I’m still building up my knee and have to be gentle with it. Or else, I might want to attempt some of those exercises too!!

  • iCalvyn // Dec 21, 2007 at 9:25 PM

    she really have a nice body… and she is pretty too

  • The Yoga Instructor // Jan 31, 2008 at 4:36 PM

    Jessica Biel wins over Jessica Alba any day!

  • THOR // Apr 6, 2008 at 2:36 PM

    My only point of contention with Jessica is the fact that she’s been hanging out with the Punk of all punks, Justin Timberlake…..

  • Grammar Freak // Apr 11, 2008 at 12:39 PM


    Good GOD.

    Persistence. If you’re going to write something to be published to the masses, learn to write, please. At least use real words.

  • TuT // May 21, 2008 at 3:47 PM

    haha. relax grammar freak. Don’t be such a grandma

  • baladev // May 26, 2008 at 8:48 PM

    that lady on the last pic is hot

  • eliza // Oct 1, 2008 at 11:19 AM

    wow, i am inspired. now just to get onto that treadmill….

    seriously, i have heard many times that cardio alone is not the answer and one must supplement with weight lifting and as well as with variety.

    but whenever i exercise like that i can never eat enough. that meal plan would just kill me.


  • Neet // Oct 17, 2008 at 6:14 AM

    thanks….. i feel inspired…. i have not worked out for 4 months now. I use to do circuit training and spinning…. I hve started my workout again.
    Doing swimming, jogging and free weights.

  • moose // Nov 7, 2008 at 7:11 AM

    i used to be in dance since i was 5. i always had a great body and pretty toned. when i graduated highschool and got a job where all i did was sit i gained 10 lbs within 2 months. Thats a lot for someone my size who is only 5 foot tall. I have always had big leg muscles and i used to weigh 115. Thats what I want to weigh now. I just cant get the time or energy to excercise anymore!! it is frustrating. I like that russian twist thing.. we used to do those in dance. it really dose work. and so does sprints and riding bikes… those really tone your legs quickly

  • DrK Nutrition // Jan 4, 2009 at 2:41 AM

    I really like to see blogs like this that detail how much work it takes to look like some of these celebrities. If you have seen some of her other movies you can see that she is not naturally that thin although she has always had a great figure.

    Most people get so hung up on the losing the weight quick and don’t want to actually put the time in it takes look great. There is no quick fix and this article should make you realize that it requires a lot of dedication.

    Kudos to the author.

  • Matt Mahowald-New PFC // Feb 27, 2009 at 2:24 AM

    Jessica Biel is a beautiful woman, no doubt, and has a fabulous body. But, trying to live up to this standard is unrealistic for most women, especially since they are far too busy to invest the time and energy it takes to get that body. However, it is possible to perform at your peak performance and transform your body with a much simpler and less time-consuming routine. That being said, showing how people like Jessica do it can help others get a few pointers and learn the right way to go about it.

  • holly // Apr 30, 2009 at 7:24 AM

    OMG! new body inspiration!! her body is ripped

  • Jacklyn Orfino // Aug 20, 2009 at 1:12 AM

    I have been working out for a year in a half now. I went from 180 pounds to 130 my goal is 120 by next year. I now I can do it because i have already came this far.

  • Hannah // Oct 13, 2009 at 3:53 AM

    no doubt about it, jessica biel has the BEST body compared to all the stick-thin or big-boobed fakers out there today, I’ve been working out 4 days a week for less than a year and started out 130 lbs with 30% body fat and got it down to 120 and 18% body fat, I’m not trying to be perfect, but I hope to darn near close. And kudos to Jacklyn Orfino, way to go!

  • sushi lover // Oct 30, 2009 at 11:18 AM

    I wish i could get that ripped body of hers in couple of months hehehe….its kinda hard though after sometimes goin to gym and workout and yet only get to see a very slow improvement on your body…kinda giving up but after seeing this it’s really inspirational…i gotta work harder & control my eating habit…m a foodie & thats the worst ever problem for me…huhu :(

  • Justin Wright // Jan 19, 2010 at 4:24 AM

    Thanks for the detailed post. Though I’m a guy, I must say this is a great workout. The real key is to be active as often as you can and eat a healthy diet. it’s amazing what happens if you still to it for awhile.

  • sarah // Apr 7, 2010 at 5:53 PM

    Ive slacked off my regime lately and this inspires me to work a little harder;)

  • leslie // Apr 20, 2010 at 11:11 PM

    i’m so inspired to have this body like jessica’s im so loving her body!!!! i hope to have one soon @_@ i would really try to achieve this bidy…. hahaha not for long? if i could sustain the same persistency jessica did but i should have my own discipline to achieve this tough…

  • kirsti // Mar 22, 2011 at 8:25 AM

    If anyone is having troubles with getting enough to eat, drink a protein shake. The body cant absorb more than 50 or so grams in any one sitting/meal, so by increasing your intake, you lean out much quicker. I recently change dup my plan for working out, and have seen results in just two or so weeks, (which is great for me, im 5 7 and 110, trying to get the scultped look – I am naturally athletic build so no “anorexic” comments please). But I make myself a shake every morning with fruit and soy milk mixed in, and drink 200 ml every 3 or so hours. Just wanting to help, not preaching. I just know I fet the same way, and now I am literally never hungry. Good luck, and I hope I helped.

  • chris // Jul 26, 2011 at 6:48 PM

    she has a great body.. its so nice to see a younger girl with a nice body like that.. its always the cougars that hit the gym.. and young chicks are too lazy to hit the gym and just rely on anorexia to stay “fit”..
    good job biel, i bet your guy is in heaven when he has his way with you.

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