A woman doing push-ups

Photo by PTPioneer, CC BY 2.0, via Wikimedia Commons

Things to know about one punch man workout

If you are a manga fan or a fitness geek, you have probably heard of the One Punch Man workout. If you haven't, it's a bodyweight challenge borrowed from a cartoon hero, and fitness fans keep trying it.

Before looking at the routine, let's look at the character. One-Punch Man is a Japanese superhero franchise about Saitama, a hero so strong he can beat any monster with one punch. In the story, Saitama trained hard for three years, followed a rigorous routine to master his strength, and lost all his hair along the way. The workout went viral when people started trying his routine in real life.

The one punch man workout – its origin

The workout comes from the One-Punch Man manga and anime. Saitama, the fictional hero, says his strength came from one simple daily routine: 100 sit-ups, 100 push-ups, 100 squats and a 10-km (6.2-mile) run.

One Punch Man routine is simple and hard at the same time. Here are all the specifications you need to know:

100 sit-ups
100 push-ups
100 squats and a 6.2-mile (10-km) run

In the story, Saitama does it every single day.

Just that!

Let's look at the details:

The routine is 100 sit-ups, 100 push-ups, 100 squats and a 10-km run. Looking at that amount of work might make you lose your morale, but worry not. You can start with small steps and build up consistently.

In the first week, you can do 10 sit-ups, 10 push-ups and 10 squats. Sit-ups train your abdominal muscles, and push-ups work your chest, shoulders and arms. In the second week, you can add a short run or a brisk half-mile walk. Jumping straight into the full routine raises your risk of extreme soreness, strains and overuse injuries.

Let's go deeper!

In this anime series, superhero Saitama shows immense power by defeating all his enemies with a single punch. In the story, all his strength came from the ONE PUNCH MAN WORKOUT. By following this routine, he developed the power to beat enemies with just one punch.

No one can start doing the full ONE PUNCH MAN WORKOUT in one day, as it consists of:

100 push-ups
100 sit-ups
100 squats
A 10-kilometer run

Don't hesitate to do this workout in levels to ease yourself into the ONE PUNCH MAN WORKOUT. These levels are as follows:

Level 1; Start with 10 push-ups, 10 sit-ups, and 10 squats with a 1 km run.
Level 2; Then do 20 push-ups, 20 sit-ups, 20 squats with a 2 km run
Level 3; After getting used to level 2, do 30 push-ups, 30 sit-ups, 30 squats, 3 km run
Level 4; Then do 40 push-ups, 40 sit-ups, 40 squats with a 4 km run
Level 5; Then do 50 push-ups, 50 sit-ups, 50 squats with a 5 km run
Level 6; Then do 60 push-ups, 60 sit-ups, 60 squats with a 6 km run
Level 7; Then do 70 push-ups, 70 sit-ups, 70 squats with a 7 km run
Level 8; Then do 80 push-ups, 80 sit-ups, 80 squats with an 8 km run
Level 9; Then do 90 push-ups, 90 sit-ups, 90 squats with a 9 km run
Level 10; Then do 100 push-ups, 100 sit-ups, 100 squats with a 10 km run

Use these levels wisely and adjust them to your body, because even a 10-kilometer run is out of reach for most people on the first try. Stay at each level until it feels manageable, which may take more than a week, before moving up.

The benefits of following this workout routine:

The running improves your cardiovascular fitness and stamina.
The bodyweight moves build muscular endurance.
This is a fun workout routine.
It involves no equipment, so it can be done at home.

The character did this routine daily for 3 years, but he is fictional. You can sprain an ankle or strain a muscle if you try to become One Punch Man in one day. To build the habit, you need patience. Doing the strength part 3 to 4 days a week, with rest days between, is a more realistic plan for most people.

Pros of one Punch Man workout

If you are inspired by Saitama, look at both the pros and cons of this workout so that you can make a proper decision.

The exercises in this workout are good for general training and fitness.
The running part trains your heart and lungs, and regular aerobic exercise lowers the risk of heart disease.
Combined with a sensible diet, the extra calories burned can help reduce body fat.
Squats strengthen and build the leg muscles.
Push-ups, sit-ups, and squats are simple, beginner-friendly exercises when you start with low reps.
Bodyweight exercises use natural movements, so the injury risk is lower than with heavy weights, as long as you progress gradually.
Good for cardio.
Muscular Endurance
Easy to understand the pattern.
Doing it in groups could be a real jam!
Very easy to follow
No equipment is needed!

Sounds interesting, right, my friend! It's easier said than done.

This might work out well for most people, but many people get hurt by doing too much too soon, so if you decide to follow it, do it with caution.

One Punch Man workout cons

It's too intense for beginners: 100 reps each of sit-ups, squats and push-ups is a lot if you are not used to exercise.
Beginners who do too much too soon risk muscle strains and tendon pain.
Beginners without proper training may use poor technique, and repeating a poor movement 100 times leads to overuse injuries.
Without a proper, balanced diet, the routine won't deliver its goals.
A daily 10-km run is a big jump for a beginner and can lead to overuse injuries such as shin splints. If you have a heart condition, check with a doctor first.
There is a risk of injury from poor form or overuse.
Not very ideal for long-term fitness goals.
Not a first choice for muscle size growth, since there is no added load.
It needs a proper fitness routine for healthy growth.

Is It Worth It??

The question that arises now is: is it worth it? Will following this scary routine really turn you into a "One Punch Man"?

Well, the answer might be a bit shocking!

It depends. A strong punch comes from technique and from the whole body, driving power from the legs and hips through the core to the fist, not from arm strength alone.

This routine is better at building general fitness and endurance. To master the art of punching, boxing training works better. The One Punch Man routine is a good way to improve health and fitness, but it won't turn you into another One Punch Man.

The One Punch Man workout can work well if you follow it properly. Keep it small and progress in little steps. The series is fictional, so don't expect superpowers. Expect better endurance and general fitness.

GHS Talk: Having a good, well-prepared exercising routine is necessary for your overall fitness! You have to complement them, however, with de-stressors so make yourself healthier and more motivated to exercise. Know about them: Control Daily Stressors.

FAQs:

What diet should I take while following this routine?

A balanced diet with enough protein will help your muscles recover. Calcium, vitamin D and enough total calories support your bones and endurance.

Can I become one punch man by following this routine?

No. Saitama is fictional, and if you want to punch well, you need boxing training as well. Following this routine will improve your fitness and strength.

Is it safe?

Yes, for most healthy adults, if you start with small steps and build up slowly. Check with a doctor first if you have heart, joint or other health problems.

Can I follow this daily?

The full routine every day isn't recommended for most people. The CDC's adult activity guidelines call for muscle-strengthening work on at least 2 days a week, and rest days help your muscles and joints recover.

Does one punch man workout help you lose weight?

It can help. The running and bodyweight exercises burn calories, and weight loss happens when you burn more calories than you eat over time.

What equipments do you need for the one-punch man workout?

These are all the things you need for the one-punch man workout:

Running shoes.
Yoga mat.

Is the one-punch man workout beneficial?

It can be good for fitness and well-being if you do it with good form and build up gradually.

What will 100 squats in a day do to your body?

Over time, regular squats strengthen the thighs, glutes and calves. Your muscles still need rest days to recover.

Does one punch man workout cause Hair loss?

No. Saitama's baldness is a running joke in the story, not a real effect of exercise. If you notice hair loss, see a doctor, since there are many medical causes.

How effective is this one punch man workout?

It is effective for building endurance and general fitness when done consistently. You don't need to do it every day; three to four sessions a week with rest days is enough for most people.

Is one punch man workout possible?

Yes, it is possible if you build up step by step toward the whole workout.

Conclusion:

The One Punch Man workout comes from "One-Punch Man", a Japanese superhero manga and anime created by the artist ONE. Its hero, Saitama, can defeat any opponent with a single punch. He always dreamed of becoming a hero, and in the story he trains until he can beat monsters with ease.

The One Punch Man routine can build muscular endurance and fitness. It's a fun challenge, and many people enjoy working toward it. You can treat it as a goal and build up to it to gain physical benefits such as muscle building, running endurance and more. Progress slowly, rest between sessions, and you can keep at it safely.