Jessica Biel’s trainer reveals the 4-move workout that replaces cardio

Jessica Biel may be no stranger to intense training, but even she doesn’t always love traditional cardio. 

Instead, her longtime trainer Ben Bruno has crafted a streamlined, four-move dumbbell circuit that builds strength and elevates the heart rate, delivering the benefits of a brisk walk in far less time.

Bruno, who has trained the actress for over a decade, recently shared the routine he programs when Biel is “busy juggling work life and mum life.” 

The concept is simple: four compound exercises performed consecutively without putting the weights down. The result? A full-body strength session that also “jacks your heart rate up for some cardio,” Bruno explains — ideal when time and energy are limited.

Much like a 25-minute walking workout, the circuit supports cardiovascular fitness while strengthening muscles, joints, ligaments, and bones. That combination is key for maintaining mobility and reducing long-term osteoporosis risk.

The workout

• Alternate Arm Overhead Dumbbell Press
• A staple in Biel’s routine, this move targets the shoulders, triceps and upper back.
• Stand tall with dumbbells at shoulder height.
• Press both weights overhead.
• Lower one dumbbell back to shoulder height while keeping the other extended, then press it up again.

Alternate arms for 10 reps.

Bruno says Biel typically starts with 10lb (4.5kg) dumbbells for the first two sets, increasing to 15lb (6.8kg) or even 20lb (9kg) as needed.

Reverse lunge

• This lower-body essential fires up the glutes, hamstrings and quads while engaging the core.
• Hold dumbbells at chest height, palms facing inward.
• Step one leg back into a deep lunge.
• Return to standing and repeat on the opposite side.
• Alternate for 10 reps.

Double arm row

• A compound movement recruiting the back, biceps, hamstrings and core.
• With one leg stepped slightly back, hinge at the hips.
• Keep your back flat and arms extended downward.
• Row both dumbbells to hip height, then lower with control.
• Perform five reps, then switch legs for five more.

Single-leg deadlift

• A balance-focused move that strengthens the hamstrings, glutes and core.
• Stand with feet hip-width apart, weights at your sides.
• Shift weight onto one leg and hinge forward, extending the other leg behind you.
• Lower the dumbbells toward shin level, keeping your back flat.
• Complete five reps per side.

How often does she do it?

Biel and Bruno train with weights one to three times a week, complemented by Pilates and additional cardio. According to NHS guidelines, adults should aim for at least 150 minutes of moderate-intensity exercise weekly — a target this circuit can help meet when combined with other movement sessions.