What is the One Punch Man Workout?

The “One Punch Man Workout” is one of the popular fitness routines inspired by the show. The origin of this workout was from the manga and anime series, One Punch Man.

In this workout routine, the main character Saitama’s workout routine is followed which is quite intense and usually not recommended for a beginner. It must be noted that the workout is simple without any complex compound exercises, but it’s still not recommended for beginners for a number of reasons.

What is the One Punch Man workout?

One Punch Man (Image via Google/Netflix)

The "One Punch Man Workout" has four exercises and a massive number of reps. While all of them are bodyweight exercises, they are quite taxing for the muscles. Here's what the "One Punch Man Workout" looks like:

100 push-ups
100 sit-ups
100 air squats
10 km (6.2 miles) run

The workout routine is essentially a high-intensity interval training routine. The idea is to complete the entire Saitama workout routine in one session without any breaks between the exercises.

While in the show, the above workout helps the main character surpass human restrictions and destroy any enemy with a single punch (hence, the name), it's not quite realistic to be implemented in real-life to build strength. However, following this routine (at any capacity) three times a week will help with improving your endurance and maybe some amount of tricep and quad strength.

How To Do the One Punch Man Challenge?

Equipment (Photo via Kelly Sikkema/Unsplash)

As mentioned, you need to do the entire routine in one session without any breaks. However, it’s not going to be possible on your very first day. You need to have some amount of existing strength and endurance to attempt the "One Punch Man Workout."

Nevertheless, the One Punch Man challenge can help you with understanding and pushing your physical limits. Here are some precautions that you should take during the challenge:

Don’t Rush

While the Saitama workout might be tempting, you should never push yourself, especially when your body is resisting. It’s important to listen to your body and muscles, and work towards a goal.

It’s better to start off slow and build yourself to a level from where you can do the entire workout in one session.

Fix Your Form

Exercises such as push-ups and squats require proper form. You can easily injure yourself if your form is incorrect. Take your time to learn the technique of each exercise before you attempt the "One Punch Man Workout."

Stay Hydrated

Hydration is a must during such high-intensity routines. Dehydration can cause you to feel nauseous or even faint.

Recovery Time

Your body will need time to recover from a taxing session such as the Saitama workout routine. After one session, give yourself at least a day or two’s rest before attempting it again.

Pros and Cons of the "One Punch Man Workout"

While the workout may seem to be great for your fitness, it’s not actually helping you develop overall. Here are some of the pros and cons of the workout routine:

Pros

Improves endurance
Helps with burning calories
Improves heart health
Improves pushing strength

Cons

No pulling movements in the routine
Can result in muscle imbalance
Not great for building mass or strength

However, you shouldn’t be discouraged from attempting the "One Punch Man Workout" routine. Of course, it’s not going to make you insanely powerful like Saitama, but it will help you improve in certain aspects of your fitness.

It can be extremely beneficial if you mix the "One Punch Man Workout" routine with resistance training. This way, you’ll be able to develop your strength, endurance and muscle mass.

Finally, before attempting the Saitama workout, you should be able to complete at least half of the challenge without completely fatiguing your muscles. If you’re not being able to do so, it’s important to develop your endurance and muscles further before trying to complete the workout in one session.