The One Punch Man workout routine is one of the trendy challenges that fitness enthusiasts are taking on today. It comprises extreme sets of compound bodyweight exercises that aim to build endurance and muscle strength. Whether you’re a manga series fan or a fitness enthusiast, this challenge can certainly inspire you to be fitter and healthier. One thing you should know though is that the One Punch Man workout is not for the weak of heart, and definitely not for beginners. If you want to try this workout, best to begin with an easier routine for a couple of weeks first.
Once you feel you’re ready to take on a more challenging routine, follow this anime-inspired One Punch Man workout guide.
What is the One Punch Man Workout Challenge?
The One Punch Man workout is a fitness routine that involves various sets of exercises such as running, push-ups, squats, and sit-ups. The workout recommends doing the sets consistently every single day with the goal of enhancing physical strength and improve endurance. The exercise routine became a workout challenge among men and women alike—pushing each other to workout like the anime superhero and gain the same strength.
Origin and Background
This workout trend was inspired by the hit manga and anime series entitled One Punch Man, thus its name. Saitama, the main protagonist, practices a specific exercise routine that allowed him to get remarkably strong and tough completely transforming him from an average person into a strong hero. Achieving the strength, one can dare say comparable with a superhero, was not an easy feat. But it’s entirely achievable by having a rigorous, consistent workout routine and improvement-focused lifestyle. It’s not surprising that fans and even non-fans took up the challenge to do the same routine to see whether it works.
Saitama’s intense workout routine does not require lifting heavy weights or having sophisticated home gym equipment, though it involves bodyweight exercises and cardio training every single day. Yes, Saitama did not skip a day of training just to become the strongest hero. From squats to running, he maintained his thorough exercise regimen for over three years. With this inspiring background and origin story, many people became curious and tried out Saitama’s full-body workout, as well.
One Punch Man Training Regime
The One Punch Man exercise routine has a very straightforward schedule. You may choose to complete the program any time of day whenever it is convenient for you. However, the key aspect of the regime is its daily consistent schedule. Meaning, you have to follow through with carrying out the whole routine every single day. This way, your workout schedule will be much more similar to that of Saitama’s, making it more authentic and veritable.
Disclaimer: All that said, it’s more accurate to think of the One Punch Man workout as a general fitness guide, and more like a challenge to test whether it works, rather than a fitness routine to follow rigorously. Take note that, Saitama, as well as the fitness routine that lasts for three years, is fictional, and in no way achievable for an average human person. Just like when we stop and rest after a 3km run, our muscles need to replenish, too. Following this, you can make some adjustments to the workout schedule to make it more achievable. Say, for example, following the routine every single day for 30 days, or 5 days a week for a longer period.
Although the One Punch Man workout challenge generally involves a set of exercises, some people went as far as following Saitama’s diet plan, as well. If you wish to follow suit, you’ll be pleased to know there is no restriction on the diet plan (especially since it wasn’t revealed in the anime) other than a banana in the morning, a full breakfast, and 3 meals a day. That said, make sure that you are properly nourished well-enough to endure the intense workout. Aside from fruits and vegetables, incorporate protein-rich foods into your diet. Besides, doing an intense workout will prove to be more beneficial if you pair it with a balanced diet and healthy eating plan. Your muscles can recover well while your body produces energy to carry out the entire routine all over again. This way, you’ll be able to build muscle strength and mass even more effectively.
One Punch Man Workout: Exercises and Reps
The Saitama running routine is both admirable and challenging. In the manga, Saitama claims that running for around 10 kilometers or 6.2 miles every day is an essential part of his training towards being the strongest man. The time you’ll be able to complete just this exercise will depend on various factors such as muscle strength, cardiovascular health, and overall fitness condition. If you’re a beginner at running or haven’t done the exercise for quite some time, you must take it easy with a shorter distance or a slower pace. It takes time to build your endurance. So don’t worry if you’re quite slow in the beginning.
Push-ups are one of the multi-advantageous exercises included in the One Punch Man body workout challenge. With just bodyweight, you’ll be able to improve upper body strength as you target your shoulders, pecs, and triceps in one go. Even your abdominal muscles and lower back are trained when you’re able to do proper push-up exercises, especially when done daily.
Follow these steps to perform push-up exercises properly:
- Start by getting down on all fours. Use a yoga mat for extra grip.
- Then, position your hands on the floor a little wider than your shoulders. Keep your back straight and flat, as well.
- Gradually straighten out your arms and legs as you lower yourself towards the floor. To do this, slowly and carefully bend your elbows at a 90-degree angle, or about an inch above the ground. Keep your control firm and maintain proper form.
- Push yourself back up to go back to your initial position. Make sure to tighten and contract your core throughout the process.
- Repeat the previous steps until you perform a total of 100 reps, as required for the One Punch Man challenge.
Sit-up Training Exercises
With sit-ups, you’ll be able to enhance your endurance like Saitama. Sit-ups is an efficient exercise that allow you to reap multiple benefits including a stronger core, improved flexibility and posture, enhanced stability, and more built muscle mass. Train like Saitama and do a hundred reps of sit-up training exercises by:
- First, start by lying on your back. Take note that your knees should be bent as your feet and back are flat on the ground or any mat you’re using.
- Start the sit-up exercise by gradually lifting your torso. Maintain your control and make sure not to touch your chin with your chest.
- Roll down your body and slowly return to your initial position. Repeat until you accomplish a total of 100 reps.
The squats are among the best glute exercises for men and one of the key exercises included in the One Punch Man regimen. It targets not only the glutes, but also your leg muscles and bones. Squats help lose weight and improve body mass. Like with other exercises, maintaining a proper form efficiently allows you to achieve the best results,
Acquire strong Saitama muscles with these squat exercise steps:
- Do the initial position by standing with your feet in a position that’s slightly wider than your hip-width. Make sure that your toes are facing forwards.
- Bend your knees slowly as you position your hips backward. While doing these, gradually but controllably sit into a squat. Maintain a proper form by keeping your shoulders back. Your chest should be pushing up, as well.
- Squat at a 90-degree angle, then return to initial position. This makes one whole rep.
- Repeat the steps until you reached a total of 100 counts, as prescribed by the Saitama workout challenge.
Easy and Straightforward
One of the most significant benefits of the One Punch Man routine is because it’s very straightforward. Learning what to do and knowing what to expect from the workout entails a much more optimized way of training. Compared to other fitness routine, the Saitama workout routine only has a few and easy-to-understand steps. This is especially helpful for people who wish to boost their fitness journey without going through the tedious process of following and comprehending complex programs. In theory, the whole workout can be done without a trainer since all the exercises are very common.
The exercises in Saitama’s training can be done even without the use of heavy and complicated machines. You can do the routine at home or pretty much at any location that has enough space. These bodyweight exercises are convenient and efficient, all the same. With just motivation and enough time on your hands, you are set to accomplish your Saitama body and strength goals.
Enhance Fitness and Endurance
Although Saitama’s workout is mostly comprised of bodyweight exercises and doesn’t require lifting, the routine still allows you to bank on your endurance skills. Enhancing your fitness capabilities is a great investment in improving your strength. It’s worth noting that endurance training is most efficient when you maintain a consistent workout program. As you perform the Saitama challenge regularly, you’ll be able to adjust to high-intensity workouts. You’ll also be faster and have proper form. This way, your exercises will be even more effective and advantageous. In the long run, enhancing your endurance and fitness abilities help you acquire a healthier body. Your breathing will improve, letting you avoid panting and getting tired easily.
Acquire a Healthier Heart
Having a consistent Saitama exercise routine allows you to improve your cardiovascular health. Cardio exercises like running can help strengthen your heart and regularize your heartbeat. The process allows your muscles and various body parts to acquire more oxygen and nutrients. A lower resting heart rate can be acquired, indicating that your heart is healthy and functioning well. In the long run, you’ll lower the risk of having cardiovascular illnesses and other health conditions. Aside from running, regularly doing various exercises such as squatting and sit-ups can also help reduce body fat. This, in turn, helps reduce the fat in your heart. Pairing constant workouts with a balanced diet will significantly help make your heart and whole body even healthier.
Improve Body and Muscle Mass
Following the Saitama training program offers the benefit of improving body and muscle mass. If your goal is to get lean and healthier, this workout challenge will certainly prove to be a great choice. With the variety of exercises included in the routine, you’re sure to target different muscle groups. These include your quadriceps, hamstrings, triceps, calves, and abdominal muscles—among many others. Enhancing your muscular strength provides more benefits that go beyond getting stronger. For one, you’ll be less likely to feel tired or lethargic. Having stronger muscles lets you maintain a healthy and regular weight. Even your bones acquire benefits from improved muscular strength because they’ll be less likely to get injured or weak. Similarly, exercising your muscles often will help you reduce the chances of acquiring injuries from workout or doing other high-intensity activities, too.
Improve Emotional and Psychological Well-Being
The physical health and strength-related advantages of the One Punch Man workout alone are already great. Beyond these, the fitness program can help improve your emotional and psychological well-being. If you’re a fan of Saitama, you’ll surely find it inspiring and fun to follow his personal workout routine. Doing so also lets you feel accomplished and productive. Each completion of the program makes you feel that you’re another step nearer towards your fitness goals. Feeling contented, energized, and fulfilled can significantly contribute to acquiring a holistic approach to making your overall well-being healthier.
Although the exercises involved in the One Punch Man workout are fairly simple and easy, putting them altogether proves to be too intense for fitness beginners. Running 10 kilometers alone can already be too tiring and rigorous. Adding various muscle-targeting exercises makes the whole program even more challenging. A total of 100 reps per exercise can already be quite tough. Not to mention, doing these different training exercises every single day can be quite extreme.
Maintaining a regular workout routine is undoubtedly beneficial to improving one’s health and endurance. However, too much of something can bring more harm than good. Indeed, carrying out an intense workout routine daily can increase the likelihood of acquiring injuries or accidents. For one, over-training your muscles can make them weaker and tired. It’s worth noting that muscles need time to recover and get stronger, too. Overusing can lead to the performance of improper forms and methods that can lead to accidents and injury. Without a doubt, Saitama is awe-inspiringly remarkable in terms of maintaining a rigorous fitness program for up to three years. Take note that in real life, even a pro-athlete needs rest and time to let his muscles recover. Building muscle and endurance might be a relatively slow but all-in-all, a worthwhile process in the long run.
Due to its muscle overtraining tendencies and intense daily exercises, the Saitama workout proves to be unsustainable. Its lack of rest days makes it an unbalanced fitness regimen. Arguably, it can serve as a motivating and effective tool to kickstart your fitness journey. Like with most endeavors in our life, the key to having a sustainable and effective workout routine is balance. Keep in mind that while training is essential in building muscle strength and mass, you have to let them recover for best results.
If you have taken a liking to the One Punch Man workout routine, you can still draw inspiration from Saitama’s fitness. For one, you can adopt the compound and bodyweight exercises included in the program to your own workout routine. Adjusting the number of reps or the frequency of the exercises can make the program more fit and beneficial for you. This lets you train your body without increasing the risk of injury or fatigue.
Does The One Punch Man Workout Work?
Having a consistent exercise routine allows you to stay awake and become more energetic and healthy. The One Punch Man workout challenge is just one of the fitness programs that can help you feel motivated to get healthier. It can help boost your muscle-building and physical health goals. Aside from consulting with your doctor first, take note that you must consider doing the fitness program at your own pace. It is undoubtedly inspiring but just with any activity, practicing caution will prove to be helpful. You must know not only the benefits but also the risks of doing the program. Indeed, having strong and big muscles can be beneficial. But at the end of the day, the most important thing is to be healthy and feel confident in your own body. Feeling accomplished alone is more than enough to make your whole workout routine more worthwhile.