John Krasinki’s 13 Hours Workout Routine, Diet, Training & Bodybuilding

John Krasinki Workout

John Krasinski is a popular American television star today. He directs, produces and screen writes as well.

Even though he has appeared in a few movies, he is very well known for his role portraying Jim Halper in the American sitcom, The Office.

He was always interested in the entertainment industry, enrolling at Brown University to study theater arts. He graduated from college with honors as a playwright.

He also attended The Royal Shakespeare Company in Stratford-upon-Avon, England. He also attended The Actors Center in New York City.

Whist in New York, he managed to star in some commercial and guest-spots, and also appeared in off-Broadway plays. Being a waiter also earned him some extra cash in his earlier days.

He has also appeared in other hit television shows like CSI: Crime Scene Investigation as well as Ed, but it was The Office that earned him his breakthrough and some prestigious nominations and awards.

Not only does he act, but he also directs movies – he directed a couple of The Office episodes and written and directed Brief Interviews with Hideous Men – it premiered at the Sundance Film Festival.

He is married to Emily Blunt and they have two young daughters.

Even though they have been living in the UK since 2020, they also own property in New York.

Current Stats

  • Age: 42-years old
  • Weight: 79 kg./174 pounds
  • Birthday: 20 October 1979
  • Birthplace: Boston, Massachusetts, United States
‘Academy of Science Fiction, Fantasy & Horror Films, USA’
  • 2019 – Best Writing in A Quiet Place (shared)
‘African-American Film Critics Association (AAFCA)’
  • 2017 – Best Ensemble for Detroit (shared)
‘Denver Film Critics Society’
  • 2019 – Best Original Screenplay in A Quiet Place (shared)
‘Gold Derby Awards’
  • 2007 – Ensemble of the Year in The Office (shared)
‘IMDb Awards’
  • 2018 – Top 10 Breakout Stars Award
‘Las Vegas Film Critics Society Awards’
  • 2018 – Best Screenplay, Original, in A Quiet Place (shared)
‘Media Access Awards’
  • 2021 IMDbPro – Media Access Award for Excellence in Directing in A Quiet Place II
  • 2018 – WGAW Evan Somers Memorial Award for A Quiet Place (shared)
‘National Board of Review, USA’
  • 2009 – Best Acting by an Ensemble in It’s Complicated (shared)
‘Online Film & Television Association’
  • 2007 – Best Supporting Actor in a Comedy Series in The Office
  • 2006 – Best Supporting Actor in a Comedy Series in The Office
‘Savannah Film Festival’
  • 2018 – Vanguard Award
‘Screen Actors Guild Awards’
  • 2007 – Outstanding Performance by an Ensemble in a Comedy Series in The Office (shared)
‘The Webby Awards’
  • 2020 – Special Achievement in Some Good News (shared)
‘Women Film Critics Circle Awards’
  • 2019 – Hall of Shame

Workout Principles of John Krasinski

How he trained for ‘Jack Ryan’

John Krasinski made real changes to his body in the Amazon video series, Jack Ryan.

For this role, John had to look the part of a modern agent.

He needed to have the body, the energy, and the durability to be an agent who gets dropped into Middle East war operations.

To accomplish this, he reached out to the celebrity personal trainer, Simon Waterson, who has huge experience passing down workout principles to some of Hollywood’s leading men.

He would know the right ropes for John as he is a former commando of the British Royal Navy.

He has all the military background to get guys to operate at their full potential.

Already six months before the filming started, John was getting worked on in the gym to the point that it left him very strong, able to move fast, and also to crank a deadlift weighing 400 pounds.

Already in the first episode of Jack Ryan, you can see just how combat-ready John is.

John Krasinski’s Training Methods

In one of the opening scenes in the movie, Jack Ryan, John is acting in a scene – he is completing an early morning workout as he rows on the Potomac River.

Simon had included rowing exercises into John’s workout routine.

John was simply getting plenty of weapons coaching as well from the military advisors on the show. One such advisor was Kevin Kent, a former Navy SEAL.

You can just imagine how shredded and trained John got to play his role in Jack Ryan!

As Simon Waterson said of John’s training, “I liked to look at our training and make sure that what was onscreen matched what would be born out of his routine and his job.”

John’s schedule would include five days a week of physical conditioning. Weekends were set aside for recovering, but not lying around – no; this would be stuff like yoga or physiotherapy.

As Simon said, “My belief is that aesthetic is solely a by-product of good performance.”

John Krasinski’s Workout Routine


  • ‘Super incline treadmill: 5 minutes’
  • ‘Stepmill: 5 minutes’
  • ‘Steady row: 1000 meters’

Conditioning Circuits

  • Perform each of these circuits only once, with little rest as possible

Circuit A

  • ‘Lateral raises: 15 reps’
  • ‘Incline jog: 1 minute’

Circuit B

  • ‘Lateral raises: 15 reps’
  • ‘Incline push-ups: 15 reps’
  • ‘Steady row: 300 meters’

Circuit C

  • ‘Lateral raises: 15 reps’
  • ‘Incline push-ups: 15 reps’
  • ‘Dumbbell clean & press: 15 reps’
  • ‘Stepmill: 1 minute’

Circuit D

  • Lateral raises: 15 reps’
  • ‘Incline push-ups: 15 reps’
  • ‘Dumbbell clean & press: 15 reps’
  • ‘Bicep curls: 15 reps’
  • ‘Plate forward raises: 15 reps’
  • ‘Treadmill sprint: 1 minute’
  • ‘Strength push/pull’
  • For these, John takes as little rest as possible

Circuit A

  • ‘Flat Bench’
  • ‘Deadlifts’

Circuit B

  • ‘Pull-ups’
    ‘Weighted dips (45 lbs.)’

Circuit C

  • ‘Bench double dumbbell row’
  • ‘Incline flys’
  • ‘Finisher’ – follow the finisher with stretching with bands
  • ‘Side bends (45 lbs.): 3 sets of 25 reps (each side)’
  • ‘Roman chair straight leg raises: 3 sets of 15 reps’
  • ‘Roman chair knee raises: 3 sets of 15 reps’

John Krasinski’s Diet Plan

John Krasinski revealed that he didn’t know a whole lot about nutrition before he began training for his movie roles. So he has got used to following strict diet plans now.

This includes salad, lots of water, and salads.

He drinks plenty of water to keep hydrated and the water also keeps him full for his restricted diet.

He focuses on eating lean animal protein but also has carbs after tough workout sessions.

John Krasinski has confessed that he loves eating “all you can eat” buffet-type foods.

Before he would start his daily workouts, he would often consume buffet food. Once, when he prepared for a movie role, he was able to reduce his body fat from 25% to 9% in just four months.

This is John’s simple meal plan:


  • Pudding made of 1/4 cup of almond milk, 2 frozen blended bananas, 3 scoops of casein protein powder, and 2 squares of cacao chocolate
  • Whole grain bread topped with peanut butter, almond butter, or sometimes even jam
  • Green tea or coffee
  • Multivitamins


  • Brown rice
  • Lean protein
  • Green salad


  • Sweet potatoes
  • Chicken breast
  • Low carb veggies

John Krasinski’s Supplements

What Supplements Does He Take?

  • Multivitamins
  • Vitamin D
  • Protein powder

John Krasinski’s noteworthy recommendations

1) Practice with the varsity

This has always been John’s philosophy since high school.

His older brothers, he says, were always better than he was, so he played with them constantly to get better.

“That’s the only reason I was ever decent,” he says. “If I played with my friends all the time, I’d be terrible, because I’d think I was the best at what I could do.”

That sounds like good advice!

2) Make fitness work for you

John says he used to hate working out. Now he says he likes it a bit better.

Now he says, “I work out in very small increments. Run 20 minutes a day, and 4 days a week do push-ups, dumbbells, and some sit-ups. I’m out of whatever gym I’m at in 35, 40 minutes.

Most of the people I know who work out seriously do so because they have such an amazing outlook on life. To be who I want to be, I’m going to work out to be more positive, more active. It’s proactive.”

As you can see, John has some noteworthy recommendations.

3) Start realizing that funny is the same as “unselfish”

John thinks that people, who are desperate to be funny, try too hard.

That desperation often poisons their attitude. “The funniest comedians are in touch with their emotional level. And nobody I’ve worked with who I think is funny— whether it’s Steve or Conan or Robin—is at all selfish.”

4) Success builds character

“The only analogy I can think of for my career is being shot out of a cannon,” he says.

“You grow up really fast. There’s something about having to make big, split-second decisions, facing your fears way faster than you would ever want to.”

Thanks, John!

‘Most of the people I know who work out seriously do so because they have such an amazing outlook on life. To be who I want to be, I’m going to work out to be more positive, more active’John Krasinski