Joe Rogan Workout: 6 Secrets Of Joe Rogan Workout Routine


Joe Rogan is a UFC commentator, TV show host, comedian, and highest-paid podcaster. Joe Rogan workout routine and diet plan that allows him to look great even in his fifties.

when he won the MMA’s personality of the year in 2011. He is the kind of guy who can do three hours of gym routine followed by a yoga session with just a tiny glass of whisky. He is 53 years old with 81kg weight and height is 5’7″.

joe rogan workout

Joe Rogan Workout Routine

Joe Rogan believes he likes to take on new challenges with a great workout to strengthen his mental fortitude. He schedules his workout plan every Sunday of the whole week which is one of the big secrets of Joe Rogan fitness.

He mainly focuses on weightlifting, but he also enjoys MMA training, yoga, and cardio every week. He also takes a sauna session and cryotherapy as a recovery session. Below is the joe rogan workout routine: 


After doing  weightlifting three times a week. Based on the social media posts and YouTube videos, he uses the following equipment in his weightlifting workout routine. 

1. Dumbbell workout

2. Kettlebell workout

3. Barbell and squat rack workout

4. Pull-ups

joe rogan weightlifting

Benefits of weight lifting In joe rogan workout routine

Including weight lifting in your workout is a great idea to improve your overall fitness, from burning body fat to strengthening your bones to prevent your body from injury.

It helps in making your heart healthier. The muscle mass is essential for performing daily activities. Weight lifting strengthens your muscles and also improves your bone and joint health.

When you feel stronger physically, then you also feel mentally stronger. You don’t need to spend hours daily on weight lifting; you have to give 20 to 30 minutes weight lifting sessions two or three times a week. 

Martial arts 

In Joe Rogan workout routine, he practices martial arts for two hours a week. He usually does two forms of martial arts. 

Kickboxing and Muay Thai 

Brazilian Jiu-Jitsu

joe rogan martial art

Benefits of martial arts

Martial arts provide you with a full-body workout. When you do this, you are utilizing incredible physical energy.

This helps in improving cardiovascular health and also helps in lowering your heart rate and blood pressure. It helps to improve your flexibility and allows you to remain active. It is one of the most effective workouts. It improves focus and your mental health. 

Martial arts is a perfect way to increase strength and build muscles quickly and intensely. It helps in improving posture and reduces muscle soreness. Punching and kicking require a lot of power and force in your arms and legs.

Both metabolism and muscle mass are connected. The demand for metabolism will increase as the muscle mass increases. This implies that your body will burn calories even after the workout. Improvement in metabolism will help you in losing weight also. 

ALSO READ: One Punch Man Workout – 4 Exercises To Train Like Saitama


Joe Rogan workout routine includes practicing yoga at least two or three times a week. He pays special attention to breathing exercises, stretching, and taxing posture. According to him, yoga is one of the best ways of preserving function in your limbs, as yoga works on your flexibility. 

joe rogan yoga routine

Benefits of yoga 

 sometimes Yoga is a perfect workout to provide mental and physical benefits. It helps in improving posture and flexibility. As per the study, yoga helps lower your blood pressure in people who have hypertension.

Yoga brings calm and mindfulness to your busy life. Relaxation exercises that you do in yoga improve your blood circulation. Regular practice of yoga provides you with a healthy lifestyle. joe rogan workout routine

Joe Rogan Workout Routine Diet plan 

joe rogan workout routine, He believes that different people have different reactions to other food. This reflects very well in Joe Rogan diet plan If you have listened to his podcast, he said that the human body must remain in the top condition if you want the best results.

He does everything so that his body and brain stay in a good place and position. joe rogan workout routine diet plan limits the carbs and avoids sugar in his meal to keep him strong. He sticks to the wild game meat, veggies, vitamin supplements, and probiotics. Mainly he follows the keto diet and intermittent fasting. Let’s know about both of them. 

Keto diet

Joe Rogan workout routine diet plan also includes a well-balanced keto diet. A keto diet is a high-fat diet with moderate protein and low carbs. It can be effective for weight loss. A keto diet is a low-carb diet that burns fat and reduces blood sugar levels.

When you consume known carbs, your body begins to burn fat for fuel. This keeps your body in a metabolic state called ketosis. It is a famous low carb and high-fat diet. It changes eating habits and develops a healthier way of eating for your long-term health. 

joe rogan diet plan

Food that you can include in your keto diet is 

1. Meat 

2. Leafy green vegetables

3. High-fat dairy products 

4. Nuts and seeds

5. Avocados and berries

Food that you must avoid during the keto diet

1. Grains

2. Sugar 

3. Fruits

4. Legumes

5. Sauces

6. Alcohol 

During the keto diet, your carbs are limited to 20-50gm only in a day. Keto lowers your blood sugar levels as you are not consuming carbs, so your body will not increase glucose production.

It turns your body fat into an energy source by increasing your energy levels so that you feel more energized for the day. Restriction of carbs leads to a decrease in water weight.

When carbs are stored in the body, they hold water. When you reduce the number of carbs in the body, the stored carbs are released with water, resulting in weight loss. 

Intermittent fasting

It is different from other diets, it is not restricted to eating specific foods, but it allows eating at a particular time. It is eating your meals at a particular time and fasting for the rest of the day and night. Joe Rogan diet plan isn’t complete without intermittent fasting.

You can’t take calories during fasting, but you can consume black coffee, green tea, diet soda, and sugar-free sweetness. There are various types of intermittent fasting that you can follow. 

  1. 5:2 fasting – in this, you usually eat for five days, and the other two days, you struct your calories. You can consume only 500-600 calories in a day. You can choose any fasting day. 
  2. Time-restricted fasting- you must choose an eating window for every day.
  3. In this, you have to be on fast for 14-16 hours. For women not mode, that 14 hours fast is recommended. For example, you can set your eating window from 9 a.m. To 5 p.m and do quickly for the rest of the time.  
  4. Alternate day fasting- you can fast for every other day; you must consume 500 calories on the fasting day. It is pretty affecting for losing weight. 
  5. Whole day fasting- in this, you eat only once a day, and for the rest, you do fasting. You can choose what meal you prefer. If you eat dinner, you will be on fast till the feed for the next day. In this fasting, hours are 24 hrs. It is tough to follow. 

How many days a week does Joe Rogan workout? 

Joe Rogan plans his complete workout on Sunday, what type of workout he will follow in the coming week. His workout routine is focussed on above in the article. He mostly does work out on a full day in a week.

What kind of diet is Joe Rogan on?

Joe Rogan mostly follows the keto diet and intermittent fasting. But, in his podcast of January, he announced that he would be on a carnivore diet.

Previously when he followed this diet in 2020 for a month, he lost 12 pounds and experienced some relief in medical conditions.

He has committed to eating only meat and fruit for the rest of the month in the carnivore diet. A carnivore diet aims at zero carbs per day. You eat only fish, meat, eggs, and some animal products. 

How did Joe Rogan get jacked?

The longtime UFC commentator has been an athlete all his life. Before taking an interest in Brazilian Jiu-Jitsu, he did kickboxing as a teenager.

He holds a black belt in Jiu-jitsu under the esteemed Eddie Bravo. He supplements his MMA training with a strength that includes equipment from the Onnit brand with which he is affiliated. 

What yoga does Joe Rogan do?

He does 90 minutes of yoga to refresh the body. He believes that yoga provides him peace of mind and flexibility to his body. According to him, everyone must do a yoga session in the workout. He focuses on breathing and flexibility yoga poses mainly. 

Engaging in physical exercise provides you with plenty of benefits throughout your life. A regular workout helps in lowering your blood pressure levels, improves your circulatory system, and maintains good heart strength.

It is not necessary that you have to go to the gym to remain physically active. You can include yoga, walking, and running in your workout. You can quickly burn calories and can manage your weight by doing exercises. If you love dancing, then you can add Zumba to your activity. 

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