The One Trick Jessica Biel Uses to Fit in a Workout Every Day

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Anyone with a full schedule knows how difficult it can be to fit in a daily workout—but there are plenty of tricks for fitting in a workout (and its numerous health benefits, physical and mental) into even the most hectic day. (Just 15 minutes can be enough!)

Real Simple caught up with actress, activist, and mother Jessica Biel at American Express’s The American Express Experience in New York City to find out exactly how she manages to fit in time for a workout, plus time for herself, between balancing time with her son, Silas (3), and husband, Justin Timberlake; filming hits such as The Sinner; and leading national campaigns, such as that for sex-positive resource Tryst Network.

“What I’ve found, specifically having a kid, if I can get up before he gets up, I have 45 minutes to an hour to do my own thing in the morning,” Biel said. “He gets up around 7—if I can manage to dedicate myself to get up at 6, if I have that hour, that’s a great way to start my day.”

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Clearly Lil Woody is the boss of this Halloween rodeo! Love, Buzz, Jessie and Woody #HappyHalloween

A post shared by Jessica Biel (@jessicabiel) on Oct 31, 2017 at 4:08pm PDT

Biel added that, even if it’s a mild workout, any kind of movement helps her start her day off on the right track. “I feel like it wakes me up in the morning,” she said.

And if that can’t happen?

“I do it when he gets to sleep,” Biel said. She makes a workout space out of whatever is available to her—a chair, stretch bands, a raised surface—and does bodyweight exercises.

Biel puts so much effort into fitting a little physical activity into her day because she knows how important it is for her own well-being. “I know how much exercise de-stresses me, and how much it’s good for my brain,” she said. “The second I can move and I get my body into it and I get my mind out of it, I can relax.”

Jessica Biel has been a Hollywood A-list star for as long as we can remember, and along with being a tremendous actress, she’s also known for her sculpted, flawless physique (those buff arms, though!). If you’ve been wondering for the last decade or so how exactly Jessica keeps such a gorgeous figure, you’re in for a treat. POPSUGAR spoke with a trainer she has worked with for a very long time, Jason Walsh, who’s known for helping other women like Emma Stone, Alison Brie, and Brie Larson become fitness powerhouses.

At the 2018 Critics’ Choice Awards, where she was nominated for Best Actress in a Movie Made For TV or Limited Series, Jessica showed up in a sleeveless Oscar de la Renta dress, and it’s clear to see that she’s as fit as ever. According to Jason, Jessica is “a very strong-willed, patient, easy student to work with — one of the nicest, best people you’ll ever meet.” No surprise there!

Jason says she’s always trusted his methods when it comes to working out, so he worked his magic. Functional strength training is the name of the game when it comes to Jason’s clients. He and Jessica often do “lots of band work to strengthen the muscles around the hips,” as well as “any and every type of single-leg exercise you can think of.”


Single-leg deadlifts, single-leg hip thrusts, single-leg squats — you name it, and Jason and Jessica have done it. But why so many single-leg exercises? These movements “help with functionality and balance.” Plus, if you think about the movements we do every day — walking and running — these are all single-leg exercises, if you really think about it. “Each leg works independently of each other and also together for certain moves,” Jason tells POPSUGAR. So there’s a lot to be gained from doing single-leg variations of these classic strength-training moves.

Additionally, Jason mixes up the range of reps that Jessica does. For example, he’ll have her do isometric holds for 20-30 seconds, and then move into a set of 8-10 working reps. “We really kind of play with all of it,” he says. “We go at it from every single angle at every single opportunity.” The greater variety of functional movement you can instill in your lower body, the better results you’ll get.

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A post shared by Jessica Biel (@jessicabiel) on Jul 3, 2017 at 1:37pm PDT

It’s no wonder Jessica is looking so fit! To work toward a figure like Jessica’s, Jason encourages every woman out there to give weightlifting a try, particularly focusing on the glutes and lower body.

Image Source: Getty / Taylor Hill

How Jessica Biel Stays Fit

Jessica Biel is about to be seen on the big screen in I Now Pronounce You Chuck & Larry with Adam Sandler. She’s also about to start shooting Powder Blue — where she plays a stripper — so she is being “super strict with her diet” and “really sticking to her workout” regimen (as you would if you had to walk around in underwear on camera!).

How do you stay in such great shape?
I work out like three times a week with a trainer (Jason Walsh). I also do yoga and I play volleyball in the summer. I walk my dogs all the time. I love to be outdoors.

Do you still play soccer?
I haven’t played on a team in such a long time but I’m considering joining a women’s league with my old teammates from high school.

Do you avoid any food — do you keep healthy?
When I’m working or when I’m preparing to work I’m pretty dedicated and I’ll keep a pretty healthy diet but not always. I defiantly have sweets and French fries.

What’s on the iPod when you are working out? What tunes get you going?
I work out to 50 Cent for some weird reason. I listen to “Get Rich or Die Trying” — that pumps me up.

What else?
What was I listening to the other day — Nelly Furtado’s new album — that’s a good one to work out to.

  1. Keep mentally stimulated. “I’m a big advocate of recreational sports and stuff. If someone can get out there, even if it’s a hike or something like that, just to break up the monotony of going to the gym…I really like that.”
  2. Hard work is even better. According to Walsh, Biel’s workouts are intense. “We do full body movements. You are pretty much using as many muscles at once, which in turn will jack that heart rate up.”
  3. Food is not the enemy. If you’re out and about as Walsh recommends, you need snacks and drinks to give you sustained energy. He suggests “really organic and clean foods, all natural, like nuts.” Also, “an amino acid drink, so that you’re not burning up a lot of your muscle, or protein.”
  4. Everything old is new again. Walsh loves to use medicine balls with his intermediate- to advanced-level clients. “Get a medicine ball and do a lunge with a twist while you are holding the ball. Those are great. You are activating so many muscles at once, and you are using those muscles over so many different planes.”

The most important part of her workouts? Single-leg exercises.

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Speaking with PopSugar, Jason admitted the pair do “any and every type of single-leg exercise you can think of,” including variations of classic lower-body moves such as deadlifts, hip thrusts, step ups and squats.

The idea is that by isolating one side of the body, you can identify any muscle imbalances and then build up strength to “help with functionality and balance.”

Plus, single-leg exercises mimic many of the movements that we do day to day (walking/running/playing sport, etc.).

“Each leg works independently of each other and also together for certain moves,” Jason added.

But the best part? They also double as a sneaky core work out as you’re forced to engage more muscles to keep yourself stabalised.

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To start: make sure you’ve mastered your form in the double-leg version before moving into a single leg stance. Then, when you feel ready, try adding a couple of sets of each exercise into your normal workout routine.

Jason gets Jess to do isometric holds for 20-30 seconds and then a set of 8-10 working reps.

“We really kind of play with all of it,” he said. “We go at it from every single angle at every single opportunity.”

With an attitude like that, it’s no wonder she’s so ridiculously fit.

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Leg day is tough no matter what—but if you’re Jessica Biel, apparently it’s a glutes-burning, legs-shaking kind of tough.

Jessica’s trainer Ben Bruno (who also trains Kate Upton and Chelsea Handler, NBD) posted an Instagram video showing the actress and wife of Justin Timberlake doing a skater squat combination that looks absolutely insane.

Even Bruno realizes how intense the combination is. He captioned the post, “Wanna see something crazy?” Duh! Of course you want to see the moves that help build Jessica’s famous butt and toned physique.

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Wanna see something crazy? @jessicabiel does skater squats with 8 second eccentrics for sets of 6 reps. This is just nuts. This isn’t something we did one time for the video either; this was her third set and I have her do these routinely. It’s really a wonder she hasn’t fired me yet.

A post shared by Ben Bruno (@benbrunotraining) on May 20, 2019 at 11:15am PDT

In the caption, Bruno explains that he challenged Jessica to spend eight seconds lowering her body into each skater squat (he calls these eight-second eccentrics). The move is so tough, it only requires six reps on each side.

Oh and BTW: This video is just a snapshot of Jessica’s full workout. Bruno makes sure everyone knows Jessica is putting in the work when the camera isn’t recording, too. “This isn’t something we did one time for the video either; this was her third set and I have her do these routinely,” he wrote in the caption. “It’s really a wonder she hasn’t fired me yet.”

Check out Jessica Biel’s cutest moments with hubbie JT:

Welp, Jessica jokingly commented, “You’re fired,” on her trainer’s post. But she also shared the video on her own Instagram, so I’m thinking Bruno probably still has the job. Her caption, “Never has anyone in the history of the world counted slower than my trainer @benbrunotraining.”

Jessica’s hard work has certainly paid off. The 37-year-old actress and mother to 4-year-old Silas looks ripped.

Jessica Biel Shares The Tough Move She Does For A Toned Booty

If you’re looking for fitspo, look no further. Jessica Biel sees your leg day and raises you one muscle-shaking skater lunge workout.

The 37-year-old actress and fitness fanatic posted an intense move on her Instagram that’s equal parts entrancing and painful to watch. In the video, Biel is seen performing a super-slow set of weighted skater lunges while her trainer, Ben Bruno (who also trains Kate Upton and Chelsea Handler) slowly counts down the seconds.

The caption reads: “Never has anyone in the history of the world counted slower than my trainer @benbrunotraining.” Anyone who’s ever done a guided workout knows how time seems to slows to a stop when performing particularly excruciating exercises, but of course, Biel powers through the move like an absolute champion.

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Never has anyone In the history of the world counted slower than my trainer @benbrunotraining (???) #ad

A post shared by Jessica Biel (@jessicabiel) on May 20, 2019 at 8:55am PDT

Even more impressive is Bruno’s post on his own Instagram, where he shares that she performs three sets of the six reps shown in the video. “Wanna see something crazy? @jessicabiel does skater squats with 8 second eccentrics for sets of 6 reps. This is just nuts. This isn’t something we did one time for the video either; this was her third set and I have her do these routinely,” he wrote, adding. “It’s really a wonder she hasn’t fired me yet.”

And there you have it! The secret to Biel’s famous booty is the single-leg skater squat, a challenging move that not only works your glutes but a number of other muscles, too. “By focusing on one side of the body, you’re able to improve balance, build stability, and override muscular compensation in the glutes and quads while getting an amazing calorie torch,” Chicago-based celebrity personal trainer Gideon Akande told Well+Good.

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Hey, Emmy, my butt is coming for you. (Assuming I can walk after these pistol squats) ?

A post shared by Jessica Biel (@jessicabiel) on Sep 15, 2018 at 12:23pm PDT

Biel is no stranger to the workout game; she frequently posts her intense workouts on social media, and last year, co-designed a capsule collection of stylish yet simple athleisure staples for Gaiam. Clearly, all of the challenging moves have paid off.

You might also like: Halle Berry Shares Her Insane Ab Workout – And We’re Sore From Watching

Happy birthday, Jessica Biel! The actress turns 31 today, and to celebrate, we’re taking a look at how she stays in bikini-ready shape year-round.

  • She takes to the great outdoors: Whether it’s walking her dog, biking through NYC, or taking an outdoor run, Jessica is all about getting outside. It makes total sense: raised in Colorado, Jessica spent her time rafting, snowboarding, and hiking with her parents. In 2010, she did the unthinkable by ascending Mount Kilimanjaro.
  • She’s no wuss: This is not a girl who’s afraid to get her hands dirty. Jessica has handled 40-pound artillery for a movie role and is a fan of circuit training. Celeb trainer Jason Walsh, who has spent time working with Jessica, describes their workouts as grueling: cardio, plyometrics, and strength training. If your curious about just how intense Jason’s workouts can be, check out this circuit routine he shared with us. Jason has said that Jessica loves push-ups, walking lunges, and seated Russian twists. Work your way to tank-top-ready arms with this Jessica-approved workout.
  • She achieves balance: A well-rounded workout routine should include a healthy dose of stretching, something Jessica knows all too well. A huge fan of yoga, she told Elle, “Yoga is a constant for me because it keeps my muscles long and flexible.” She always tries to fit yoga in at least twice a week.

Image Source: Getty

Jessica Biel Says This Diet Choice Keeps Her Digestive System in Check

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When it comes to her diet, Jessica Biel believes in balance. She doesn’t follow any one regimen, and she hasn’t banned sugar, or cheese. (Her cheat days involve cookies and pizza.)

“I’m not all-out anything,” as she put it in a recent interview with the Los Angeles Times.

But the 34-year-old actress has noticed that certain foods leave her feeling, well, less than great: “Honestly, I just feel better when I don’t have gluten or wheat or dairy,” she said. “My digestion is better, I feel better, I have more energy.”

So what does the mom to one-year-old Silas (her son with husband Justin Timberlake) eat on an average, non-cheat day?

“We’ll start off with Paleo pancakes with some cashew or almond butter on top with some local honey, and we like chicken-apple sausage, and then maybe a fresh juice from the Juicero machine, which we love, we have some green tea with honey—that’s a pretty normal morning for me,” she said.

At lunchtime, Biel might pick greens from her family’s garden, and throw in some quinoa, or her favorite veggie burger from Whole Foods, along with nuts. Later she’ll snack on gluten-free pretzels with dairy-free almond ‘cheese’ dip. “And then dinner, if we’re home, it would be cooking up some salmon, some rice, grilling some vegetables, or going out and having some chicken, something a little heartier for dinner,” Biel said.

It sounds like Biel has her healthy-eating routine down pat. But does cutting back on gluten and dairy make sense for everyone?

It may help some people, says Health’s contributing nutrition editor, Cynthia Sass, MPH, RD. Anyone who has an ongoing inflammatory condition—such as eczema or psoriasis—or chronic digestive problems (like bloating) might benefit from cutting out gluten and dairy, she says. And people who have symptoms like unexplained fatigue, joint pain, or “brain fog” might want to experiment with these dietary changes.

“I have many clients with non-celiac gluten sensitivity (NCGS) who feel better and experience a relief from symptoms, including bloating and fatigue, when they avoid gluten,” Sass adds. “NCGS isn’t the same as Celiac disease, but in people with this condition, gluten triggers gut inflammation.”

Dairy can also cause inflammation in people with NCGS, as well as those who suffer from irritable bowel syndrome, she says.

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If you do decide to break up with gluten or dairy on a trial basis, know that it may be a while before you notice any changes, Sass adds: “Some people may experience relief from symptoms within a week, but it can take a full month for others.”

And make sure that during your experiment, you’re eating nutrient-rich, balanced meals full of whole foods, she urges.”I think the best approach is to work with a dietitian who specializes in food sensitivities so he or she can help you properly eliminate potential triggers without creating nutritional imbalances,” says Sass. (For more advice, check out 5 Things You Should Know Before You Try an Elimination Diet.)

The Workout Routine Jessica Biel Loves

Photo: Axelle/Bauer-Griffin/

Jessica Biel knows that when it comes to staying fit (and man, oh, man does she look fit!), it’s all about making workouts fun, challenging and never boring. Because of this, Biel loves doing a variety of workouts and is always trying new things. Read on for the Jessica Biel workout!

Circuit Strength Training

Those toned arms don’t come without some heavy lifting! Biel makes the most of her time in the gym and with her trainer by doing a series of back-to-back moves that build muscle and burn calories!


When it comes to cardio, Biel is a running fan. No matter where she is filming, she can always squeeze in a quick jog or some sprinting intervals for a workout on the road.


One to always keep things fresh, Biel likes to play just about any sport, including football with friends and volleyball on the beach.

Hiking with her pups

For a fun and refreshing outdoor workout, Biel enjoys taking her pups out for hikes on the trails in Los Angeles. A fun workout outside of the gym that also keeps her pets fit!


Plyometrics like jump-squats and jumping lunges aren’t easy, but they do wonders for boosting fitness, which is why Biel does them. The results of these workouts certainly speak for themselves! Biel looks great and so fit and toned!

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Jennipher Walters is the CEO and co-founder of the healthy living websites and A certified personal trainer, lifestyle and weight management coach and group exercise instructor, she also holds an MA in health journalism and regularly writes about all things fitness and wellness for various online publications.

  • By Jennipher Walters

Congrats are in order for your favorite fit celeb! While Jessica Biel and Justin Timberlake have been engaged since late last year, she’s been keeping her engagement bling a secret — until now. Yesterday Jessica Biel debuted her engagement ring while running errands in LA. The diamond’s blindingly big size prompted our very own PopSugar to joke: is wearing that huge bauble around town its own arm workout? Maybe not, but Jessica does work hard for those toned arms (not to mention the rest of her body). Here’s how the newly 30-year-old and soon-to-be newlywed stays in shape.

  • Seek adventure: A self-described “adrenaline junkie,” Jessica doesn’t just stick to the same workout routine. She takes advantage of the outdoors by biking and hiking regularly — including that famous 2009 trip to the top of Mt. Kilimanjaro. “When you get out into the wilderness and strip all of the stuff in your everyday life, you really gain a great respect for your own life, simply as it is,” Jessica says of her grueling mountain climb. “Needing things starts to feel like, Oh, I kind of have everything, don’t I? It’s pretty great.”
  • Train like an athlete: Jessica’s no shrinking violet; she’s known for her strength, lean frame, and killer muscles, which she gets through a hardcore, athlete-caliber exercise routine: walking lunges to tone her backside, track sprints, weight training (she uses lighter weights with more reps), plyometrics, and more. Get the details of one of Jessica Biel’s tried-and-true exercise routines here.

Read on for more details about Jessica Biel’s diet and exercise routine.

  • Strengthen and stretch: Jessica doesn’t just stick to intense workouts. She loves to do yoga twice a week to lengthen her muscles. “I like to do a couple of yoga classes during the week,” she says. “Yoga for me is more of an elongating thing.”
  • Indulge a little: Jessica Biel’s diet is full of healthy fresh foods like complex carbs at the beginning of the day, fruits for snacking, and fish and veggies for dinner. But that doesn’t mean her diet doesn’t have any wiggle room. She’s a fan of the scheduled cheat day, where she can indulge and eat whatever she wants without feeling guilty. “When I’m working and I eat healthily all week, then I give myself one day — usually Sunday — when I eat just what I want. You have to, otherwise your mind goes a little nutso,” Jessica says.

Sources: Getty, FameFlynet

Jessica biel workout routine

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