John Krasinski Workout Routine

John Krasinski stands out in the list of very talented and skillful actors. He has completely transformed his body since we saw him acting in the comedy show “The Office” he was offered playing for the role of navy seal in the famous movie “13 hours,” which required a lot of workout and body transformation for which he only had few months, he had to put on at least 25 pounds of lean muscle mass for that particular role.

In this article, we will look at John Krasinski’s height and workout routine and will also focus on 13 hours of John Krasinski’s workout which would surely be very inspiring and motivational for us!


John Krasinski Current Stats:

While searching for John’s workout routine, the first thing that comes to mind is what type of physique he has, how tall he is, and what John Krasinski’s height is, so let’s look out for these things before hopping onto workout directly.

  • Height – 6ft and 2 inches
  • Weight – 79 kg
  • Age – 40 years

Workout Principle

He had a personal trainer who would schedule some strict workout plans, which he had to follow.

John, by following his trainer’s guidelines and workout, was able to put on almost 25 pounds of lean and rich muscle mass in the period of 4 months.

Here’s John Krasinski’s workout routine for his role in 13 hours.

John Krasinski is also famously known as a fitness model. He trains twice a day, 5 days a week, including cardio and weight lifting. On weekends, he makes an active recovery, which involves yoga and physiotherapy.


It includes 90 minutes of cardio in the morning and 60 minutes in the afternoon.

Fat Shedding Workout:

It includes 3 sets of exercises

  • Kettlewell swings
  • Ropes
  • Metabolic burnout

Circuit workout:

Again this includes 3 different exercises

  • Shred sets
  • Super sets for six pack
  • Tempo training

Abs Workout:

He followed a pyramid lifting routine to build up his abs.

John Krasinski’s abs routine included 4 sets of each weightlifting, bench press, DB rows, pull-ups, deadlines, squats, lunges, seated dumbbell press, and incline press.

Diet Plan

As most of us love food and die for buffet breakfast, lunch and dinner, John Krasinski also admitted that he loves to eat and often used to go for buffet food.

But for the role, in 13 hours, he followed a rigorous diet and left all his food desires, ultimately leading him to achieve his goal in just 4 months. His body fat reduced from 25 percent to 9 perfect in this transformation period.

He mainly used to eat lean animal protein and veggies and drank lots of water.

He also followed a rigorous diet to achieve his target.



  • Lean animal protein
  • Brown rice
  • Salad


  • Chicken
  • Sweet potatoes
  • Low carb Vegetables


He also used to take supplements to fuel up his gains. These supplements include:

Will you switch to 13 hour John Krasinski’s workout routine and diet plan?

Following John Krasinski’s workout seems complicated, but the results of this strict diet and continuous training are unbelievable and undeniable after seeing his toned muscles and so-defined body.

If you want to have a body like his or a massive transformation, this diet and workout will work wonders for you.

So for following this workout of John Krasinski, you have to get ready for intense strength training, cardio, and a rigorous and restricted diet.


John Krasinski is an amazing actor, he has transformed himself a lot and has become fitness inspiration for most of us, and he has worked very hard to achieve this transformation in just few months.

4.5/5 - (6 votes)


James Moore
James Moore
James is co-founder of He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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