Jack Dorsey, co-founder of Twitter and CEO of Block, has become known not only for his leadership but also for his unconventional wellness and fitness routines. Despite his incredibly busy schedule running multiple companies, Dorsey maintains a disciplined approach to his health. His workout routine, much like his business strategies, is focused on efficiency, simplicity, and flexibility.
What Is Jack Dorsey’s Workout Plan?
Dorsey’s workout plan is minimalist and adaptable, making it easy to follow regardless of location or schedule. Here’s a breakdown of his key workout components:
- 7-Minute Workout
One of Dorsey’s go-to routines is the 7-Minute Workout, which consists of a series of bodyweight exercises performed in rapid succession with minimal rest between sets. This workout can be done anywhere and doesn’t require any equipment. Exercises typically include jumping jacks, wall sits, push-ups, and planks. It’s a quick, high-intensity workout that fits easily into his daily routine. - Tabata-Style Workouts
In addition to the 7-Minute Workout, Dorsey incorporates Tabata-style high-intensity interval training (HIIT). Tabata workouts involve 20 seconds of intense effort followed by 10 seconds of rest, repeated over a 4–6 minute period. This method is highly efficient, offering both cardiovascular and muscular benefits in a short timeframe. - Bodyweight Exercises
Dorsey’s fitness routine is centered around bodyweight exercises such as push-ups, squats, lunges, and planks. These exercises are effective for building strength and endurance without the need for a gym or specialized equipment. - Walking
Perhaps the most notable aspect of Dorsey’s routine is his daily 5-mile walk to work. This takes him about 1 hour and 15 minutes and serves not only as physical exercise but also as a mental break. During these walks, he listens to podcasts or simply enjoys the fresh air, using the time to reflect and recharge. - No Gym Membership
Unlike many executives, Dorsey does not use a traditional gym. Instead, he relies on bodyweight exercises and mobile apps to stay active. His approach emphasizes convenience and adaptability, proving that you don’t need a gym to maintain physical fitness.
Does Jack Dorsey Follow a Diet Plan?
Yes, Dorsey’s diet is as disciplined as his workout routine:
- Intermittent Fasting: Dorsey follows a strict intermittent fasting regimen, often eating just one meal per day, typically around 6:30 p.m. During the workweek, he skips breakfast and lunch entirely. His one meal is usually composed of lean proteins, vegetables, and berries, keeping his nutrition clean and simple. He has said that fasting helps him stay focused and productive throughout the day(
- Paleo Diet: Dorsey previously adhered to a vegan diet but has since shifted to a more paleo-focused eating plan, which emphasizes natural, unprocessed foods like meat, fish, vegetables, and nuts.
How Does Jack Dorsey Build Mental Toughness?
Dorsey is not only focused on physical fitness but also on mental resilience:
- Meditation
Dorsey practices Vipassana meditation, meditating for up to two hours per day. He credits meditation as the most important part of his routine, helping him manage the stress of running two companies simultaneously. He often attends 10-day silent meditation retreats, which enhance his focus and mental clarity(Business Insider). - Cold Therapy
Another unique aspect of Dorsey’s wellness routine is his daily ice baths. Dipping into freezing water right after waking up helps him build mental toughness and start the day with focus. Cold therapy has been linked to various benefits, including reducing inflammation and boosting energy(Business Insider Africa).
Key Takeaways from Jack Dorsey’s Fitness Routine
- Minimalist and Flexible: Dorsey’s workouts are quick, intense, and easy to fit into a busy lifestyle. His routine requires no gym membership, relying on bodyweight exercises and apps like the 7-Minute Workout.
- Mental Wellness Focus: Beyond physical exercise, Dorsey’s commitment to meditation and mental health is central to his routine. His practices like meditation and cold therapy help him build resilience and manage stress.
- Physical Activity Throughout the Day: Dorsey makes time for his daily 5-mile walk to work, which serves as both exercise and a moment for mental relaxation.
- Intermittent Fasting: Dorsey’s intermittent fasting and paleo-inspired diet keep him lean and focused, aligning his eating habits with his fitness goals.
Conclusion: A Practical Approach to Fitness
Jack Dorsey’s workout and wellness routine demonstrates that even the busiest executives can prioritize fitness and mental health. His approach is highly adaptable, allowing him to stay fit and focused while managing the demands of multiple companies. Whether it’s a quick 7-minute workout or a long walk to work, Dorsey’s routine proves that simplicity and consistency are key to maintaining a healthy body and mind.
