Jason Statham Does Only 35 Minutes of Exercise a Day

If you need to lose 17 pounds in 6 weeks then you should follow in the footsteps of Jason Statham. He recently managed this, averaging almost 3 pounds per week.

Jason Statham is an action movie actor most famous for his roles in Snatch, The Transporter movies and more recently the Expendables.

He is in excellent shape and recently shed 17 pounds of fat to get a ripped look for a new role. So how did he do it?

He told Mens Health magazine that he shed his weight by doing just 35 minutes of exercise a day for 6 days per week. His secret is to work hard and only eat as much as you need to work hard! Really, this is what Bruce Lee taught us so many years ago, following the teachings of ancient martial artists: “You must learn to be moderate in eating, and eat only enough to remain healthy, and fit for trance”.


Jason Statham did not work alone to lose so much weight so quickly, he worked with a former soldier who now runs his own gym by the name of Logan Hood.

Jason’s Statham’s Fitness Regime

Jason makes it very clear that his workouts were hard work. They were not gentle runs in the park followed by a few sets of curls before a sauna and shower. It was full on, high intensity training for 6 days a week. There is not actually any set workout, as the rules of his regime dictates that no two days should be the same – except Saturdays that would be a 1 hour long trail run.

The rest of the workouts involve a variety of exercises designed to work the whole body hard to build muscle mass and endurance. He does a lot of functional style training, working out on trampolines, climbing ropes, punching workouts on heavy bags, kettlebell workouts, plus a lot of bodyweight training including pull ups, chin ups, dips, push ups etc.

Each of his workouts would start with a thorough 10 minute warm up on a rowing machine. This is designed purely to warm up the muscles and get the blood flowing in preparation for the real work.

This is followed by about 10 minutes of medium intensity work which starts with exercises such as squats and deadlifts using heavy weights. No more than 5 reps are used, this is designed to build athletic/functional strength (more on the relationship of repetitions and muscle type here). He then moves on to lighter circuit training exercises, still using weights including sandbag exercises and kettlebells. This section ends with medicine ball throws similar to ones in the boxers plyometric workout.

The final 15 minutes of the workout is high intensity interval training which can be in the form of tabata training. In each session different exercises are performed, but always to maximum intensity. All the exercises performed in this stage are bodyweight exercises, and would includes exercises such as:

  • Weighted step ups – while holding dumbbells perform step ups
  • Pullups – the ultimate upper body workouts that splits the men from the boys. Stathan performs plyometric pullups, literally jumping from one bar to the one above
  • Front squats – work the core as well as the legs. Aim to lift your bodyweight to start with
  • Rope whips – with a heavy 20 foot rope attached to a wall at one end, hold the other end and whip the rope against the floor
  • Medicine ball slams – simply hold a ball above your head then throw it down on the floor as hard as possible
  • Burpees – the classic old school exercise. Squat down, palms on floor, kick feet back out, push up, hop feet forward, leap up, land and repeat. Do 20 of these in a row without stopping
  • Rope climbing – climb up a rope just using your arms, repeat 5 times
  • Hanging knee raises – hold onto a pull up bar then lift your knees – works the abs
  • Spider Walking – actually walking on your hands and feet, excellent workout – just like what some Shaolin monks still do today up and down stairs for their full body workouts
  • Rope pulls – dragging heavy stuff along with a rope

This part of the workout requires a lot of equipment, although nothing much that you cannot find in a garage or basic small gym. It is a very old school style workout that mostly uses bodyweight and gym apparatus for muscle conditioning.

Jason’s Statham’s Weight Loss Diet

He followed the most popular diet for the moment – a caveman diet. It is also very similar the diet that Bruce Lee used to follow. The diet rules are:

  • No sugar
  • No refined carbohydrates
  • No bread, flour, cookies, cakes, alcohol, fruit juice
  • Micromeals only – 6 small meals a day
  • Lots of water

This diet is similar to the one that Peter Andre went on to lose weight earlier this year.

More like this in the Celebrities section

  2 comments for “Jason Statham Does Only 35 Minutes of Exercise a Day

  1. MotleyHealth
    August 14, 2010 at 8:31 am

    I just did 15 minutes on the elliptical trainer followed by 22 minutes in the weights room. Workout was:

    Bench press
    Shoulder press
    Parallel grip pull up
    Wide grip pull ups
    Dips
    Concentration curls
    Bentover dumbbell rows
    Hanging leg raises

    He must really go for it to do rope climbs and other exercises in 20 minutes! I assume he does less exercises and focuses on intensity and form. Damn good workout though all the same. And a 7.30am start today, so what a metabolism booster too!

  2. Robert
    June 29, 2011 at 6:20 pm

    Will there be any further updates on what Jason Statham is doing currently as well as Will Smith and Ryan Reynolds? I noticed that is Ryan Reynolds newst role as the Green Lantern, he seems bigger with more definition.

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