What Is the One Punch Man Workout?

What Is the One Punch Man Workout? The Ultimate Guide to the Anime-Inspired Fitness Routine

If you’ve ever watched the anime One Punch Man, you already know where this question comes from. Fans all over the world have wondered what is the One Punch Man workout and whether it can actually turn you into a real-life superhero.

In the anime, the main character, Saitama, claims that he gained his unbelievable power from a ridiculously simple routine:

• 100 push-ups
• 100 sit-ups
• 100 squats
• 10 km (6.2 miles) run
• Every single day

No rest days. No supplements. No fancy gym. Just pure discipline.

While the idea sounds wild, but it has caught the attention of both anime lovers and fitness enthusiasts who want to know whether this kind of minimal, high-repetition training can really work in the real world. In this article, we’ll break down what is the One Punch Man workout, what it actually does for your body, how to approach it safely, and whether it’s even possible to achieve results like Saitama.

The Origin of the One Punch Man Workout

The story of Saitama’s training is part joke, part genius. In the anime, he shares that he became the world’s strongest hero by following one simple rule: the same workout every day without quitting.

For him, it was a test of mental toughness. He trained through pain, hunger, and exhaustion. Over time, it wasn’t the exercises themselves that made him powerful — it was his discipline. That’s what makes this concept interesting in real life too.

So while Saitama’s routine may look like something out of a comic, there’s actually a core message behind it: consistency and simplicity can create results when done over time.

The Science Behind the One Punch Man Workout

Before jumping in, it helps to understand what this routine does for your body. On paper, it looks basic — but each movement targets major muscle groups and develops endurance and strength.

Push-Ups (100 reps)

Push-ups build your chest, triceps, shoulders, and core. They develop upper body pushing strength and stability. Doing 100 a day can increase endurance and improve posture if your form stays correct.

Sit-Ups (100 reps)

Sit-ups target your abdominal muscles. While they’re good for core endurance, they don’t build visible abs on their own. That still depends on diet and body fat percentage.

Squats (100 reps)

Squats work your legs, glutes, and lower back. They’re the foundation of functional strength, helping you move better and prevent injuries.

10 km Run

The 10 km run focuses on cardiovascular endurance and fat-burning. Running daily at this distance pushes your stamina to the limit, especially if you’re not used to long-distance cardio.

In theory, this mix of bodyweight strength and endurance work creates a full-body conditioning effect. But in practice, the lack of rest, progression, and pulling exercises (like pull-ups or rows) means it’s not a perfectly balanced routine.

Still, there’s something powerful about the simplicity — it forces your body and mind to adapt through repetition and consistency.

Can You Really Get Fit Doing the One Punch Man Workout?

Short answer: yes, but only up to a point.

If you’re a beginner or haven’t trained regularly, the One Punch Man workout will challenge you hard. You’ll burn calories, build muscle endurance, and likely notice improvements in stamina and mental focus.

However, if your goal is muscle growth or strength gains, you’ll eventually plateau. That’s because bodyweight training without progressive overload can only take you so far. For muscles to grow, they need increasing resistance or difficulty over time.

There’s also the issue of recovery. Training every day without rest increases your risk of overuse injuries. Your body needs time to repair and grow stronger. Even Saitama would probably have benefited from some sleep and protein after all that running.

So while this workout builds grit and basic conditioning, it’s not a magic formula for extreme transformation. You can get fit, but not superhuman.

A Realistic Version of the One Punch Man Workout

If you actually want to try this routine, the best way is to scale it to your fitness level. Jumping straight into 100 reps and a 10 km run is a quick path to exhaustion or injury. Instead, work up to it gradually.

Beginner Level

• 20 push-ups
• 20 sit-ups
• 20 squats
• 2 km run
• Do it 3 days per week

Intermediate Level

• 50 push-ups
• 50 sit-ups
• 50 squats
• 5 km run
• 4–5 days per week

Advanced Level

• 100 push-ups
• 100 sit-ups
• 100 squats
• 10 km run
• 5–6 days per week

You can also split it into two sessions per day: do the strength portion in the morning and the run in the evening. That helps manage fatigue while keeping the spirit of Saitama’s discipline alive.

If you prefer structure, try this weekly layout:

• Monday to Saturday: One Punch Man workout routine (scaled version)
• Sunday: Active recovery (light walk or stretching)

This approach keeps you consistent without burning out.

Tips to Make the Most of the One Punch Man Workout

Following this workout successfully takes more than just showing up. A few smart tweaks can help you stay injury-free and consistent.

1. Warm up before every session. Spend 5–10 minutes on dynamic stretches and light cardio.
2. Focus on form, not speed. Doing 100 sloppy reps isn’t progress. Move with control.
3. Track your progress. Log your reps, times, and distances. Small improvements add up.
4. Eat for recovery. Include lean protein, complex carbs, and healthy fats in your diet.
5. Sleep well. Your body repairs and grows when you rest. Aim for 7–8 hours of quality sleep.
6. Stay hydrated. Especially if you’re running outdoors.
7. Stretch afterward. It helps reduce soreness and maintain mobility.

Over time, these simple steps make a big difference.

Common Mistakes and Risks to Avoid

Many people try the One Punch Man workout and quit within a week because they go too hard too soon. Here are the biggest traps to watch out for:

• Starting at full volume right away. You’ll risk joint pain or burnout. Progress gradually.
• Ignoring form. Fast, poor reps can cause back, knee, or shoulder injuries.
• Skipping rest altogether. Even Saitama’s routine isn’t realistic daily for most humans.
• Doing only this routine. You’ll neglect your back, biceps, and overall balance. Add pull-ups, planks, or lunges.
• Neglecting diet. No workout works without good nutrition.

Avoiding these mistakes keeps the experience sustainable and enjoyable.

One Punch Man Workout Results: What to Expect

The results depend on your starting point and consistency, but here’s what most people can realistically expect:

After 4 Weeks

• Improved stamina and endurance
• Slight muscle toning
• Mental toughness from consistent effort

After 8 Weeks

• Noticeable body composition changes
• Stronger legs and core
• More defined chest and arms

After 12 Weeks

• Improved overall fitness
• Enhanced discipline and focus
• Confidence boost from daily achievement

Remember, the anime exaggerates the results for humor — you won’t blow holes in walls with a punch, but you will build discipline, grit, and solid conditioning.

For many people, the biggest transformation isn’t physical — it’s mental. The simplicity of this workout forces consistency and resilience, traits that carry into every part of life.

Should You Try the One Punch Man Workout?

The One Punch Man workout routine is for anyone looking for a simple, no-excuse fitness challenge. It works well for beginners who need structure and motivation or fans who want to bring an anime routine to life.

However, if you’re aiming for advanced strength, hypertrophy, or muscle symmetry, this workout alone won’t cut it. You’ll need a more balanced program that includes pulling movements, progressive overload, and structured rest.

Still, it’s an excellent base to build consistency. Think of it as your first step — not your final form.

Wrapping Up

So, what is the One Punch Man workout really? It’s more than a meme or an anime gimmick. It’s a minimalist, bodyweight-based fitness routine built around mental toughness and consistency.

While the workout itself may not make you as strong as Saitama, it teaches something equally valuable — showing up every day, pushing through discomfort, and staying committed even when it’s hard.

You can adapt it, scale it, and make it fit your life. Start small, stay consistent, and focus on improving week by week. Over time, the results will show not just in your physique, but in your mindset.

You may never become the world’s strongest hero, but if you stick with it, you’ll become a stronger, more disciplined version of yourself — and that’s the real goal behind the One Punch Man workout routine.

FAQ: Common Questions About the One Punch Man Workout

Q1) Can Beginners Do the One Punch Man Workout?

Yes, but start small. Begin with 20–30 reps per exercise and a shorter run. Build up gradually over a few weeks.

Q2) How Long Does It Take to Complete the Full Workout?

For most people, 45–60 minutes. The time depends on your speed and endurance level.

Q3) Can This Workout Help With Fat Loss?

Absolutely. Since it combines cardio and bodyweight strength, it burns calories effectively. Pair it with a healthy diet for better results.

Q4) Do I Need Any Equipment?

No equipment’s needed, except a good pair of running shoes and maybe a mat for sit-ups.

Q5) How Long Should I Follow It?

Try it for 8–12 weeks to see measurable improvements, then switch or combine it with a more balanced routine.