Know All About Jon Jones Workout Routine and Diet Plan | Height and Weight

Workout Routine and Diet Plan for Jon Jones: Jones is a professional mixed martial artist who competes in the UFC’s light heavyweight division.

Jon Jones is one of the most well-known UFC fighters, and he is widely regarded as one of the best fighters of all time. So, if you’re interested in learning more about Jones’ workout and diet plan, keep reading.

Diet Plan for Jon Jones

Jon Jones’ diet is flawless, with 90 percent of his calories coming from plant-based foods. He eats a small amount of meat products every now and then and in moderation. Jon Jones would eat red meat but only lean meats, especially when it came to red meat. For example, 90 percent lean beef. Now, let’s look at a diet that will help you achieve Jon Jones’ physique.

Jon Jones eats the following foods:


  • 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

Body Measurements: Height and Weight

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

Workout Routine for Jon Jones

Jon Jones is a phenomenal athlete and one of the greatest lightweight MMA fighters of all time. Jon Jones is known for dominating opponents in the ring; he is widely regarded as the best pound-for-pound fighter in the world.

Jon Jones has a 26-1-0 record and is ranked fourth in the UFC’s most PPV main events, which is something only the best fighters achieve. Of course, when you’re a fighter of that caliber, you’ll have to put in a lot of effort to keep your image up.

Jon Jones has that unbeatable image, and he works hard to stay undefeated and dominate the UFC. So, if you’re interested in learning more about Jon Jones’ workout and training regimen, keep reading. Jon has given a few interviews, but none that I’ve seen recently have mentioned his workout. He does, however, share his workout routine on his Instagram story and in videos on social media.

One of the videos, which shows a compilation of all Jones routines from 2021, reveals a lot about his training. Jon Jones engages in a variety of activities to maintain his fitness and athleticism throughout the year. He’d spend hours sparring in the MMA gym and then weight training to build muscle and improve his athleticism. Jon Jones devotes a lot of time and effort to the core.

Jon Jones also concentrated on ensuring that his cardio routine was stamina-building and that he had an overall good workout routine. He does almost everything you’d expect a UFC fighter to do, plus a lot more. There’s a reason he’s so dominant; he strives to be the legacy every day in the gym. So, how do you begin to train like Jon Jones? We’ll be doing different workout routines five days a week.

Every day, there will be two-morning sessions where we will do a lot of cardio, weight training, and core work. Later in the evening, we’ll focus on MMA-inspired workouts. Boxing, kickboxing, grappling, sparring, and other workouts will be included.

However, because I am unfamiliar with in-ring workouts, I would recommend that you contact a professional trainer who can teach you more about MMA workouts and help you train harder. But I’m still available for the morning session, so let’s get started:

Jon Jones’s workout consists of the following:

Cardio by Jon Jones

In the cardio workout, we will do at least an hour of cardio, if not more. It’ll be a mixed cardio workout with a lot of running drills, biking, and other exercises. Also, make sure, to begin with some stretching exercises and end with some stretching. You don’t want to injure yourself while doing your cardio workout.

Conditioning and Strength of Jon Jones

We’ll do a mixed workout routine in the strength and conditioning workout to help you achieve great overall fitness. Many MMA fighters use it, and I’m confident you’ll benefit from it as well. You will gain strength, endurance, and power as a result of the routine. So, let’s get this routine started;

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

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