One Punch Man’s Fitness Workout: What is the science behind Saitama Workout

One Punch Man Workout is one of the most interesting exercises you’ll come across.

Defying the laws of many personal trainers in the One Punch Man Workout is an original workout which has made a Manga Saitama the character the strongest man of all time.

He walks a lonely road that is super-hero-like and can take on foes with one punch.

Within this post, we will talk about the story of The One Punch Man Workout, what it can bring to you, what muscles it targets, the practicality of it, the diet you need, and how you can use the Saitama Workout can be done every single day!.

Saitama’s Story

A 22-year old unemployed Japanese man who would like to become a superhero.

To be an superhero, he needed become stronger. It is only possible through a rigorous workout.

After returning from a failed position interview met Crablante who was a Mysterious Being who turned into a humanoid creature after eating too much crab and undergoing change.

Crablante wanted to devour someone else, but Saitama stops him. After a fight Saitama pulls the eye of Crablante by tying his tie and is able to defeat the crabman. It motivates Saitama to follow his dream and become a superhero.

That’s how the Saitama Workout was invented.

However, Saitama’s got a dark side.

While being the strongest person Saitama wasn’t content.follow the link At our site He was so strong that he was able to take on an opponent with a single strike. It was impossible to challenge him, which made him less content and his lifestyle little-fulfilling.

How did Saitama become the world’s strongest man?

Saitama followed a workout plan over three years before becoming the world’s best-trained man.

He worked out every all day. After one and a half years, he was very strong that he had to lose his hair. But it was not enough to stop him. He realized that he was becoming superhero.

But what is what is the Saitama Workout?

One Punch Man Workout

100 Push-ups 100 Sit-ups

100 Squats

10 Km run.


It’s not necessary to do this from the beginning. In the following article, we’ll provide you with the necessary steps for a 100 reps.

What can One Punch Man Workout make you strong?

If you’re hoping you could take down anyone using a single strike It is achievable without the exercise routine.

It’s true that, although it’s not the primary most important thing, but this Saitama Workout is slightly radical as compared with other exercises. For example, the workout doesn’t contain rest days. Instead, it has an incredibly high amount of repsand is the same workout is performed every day.

The principle of overload and particularity in exercise does assist in the work of the same muscle daily. Research has found that working compound exercise is more effective when regularly performed.

Mitochondrial activity and oxygenation grow faster as you continue to training.

Do not ever use the air conditioner during the spring, or even in the winter so you can improve your mind. Saitama

Exercise training is an adaptive process. Through regular training, your human body goes through a continuous process of adaptation. However, this does require lots of effort and sacrifice.

The athletes who have a very agile physique practice intense exercises such as this which involves working more muscle teams every day. They include boxers MMA fighters and calisthenics masters.

100 reps for 10 km run isn’t the most difficult workout. However, it will require quite a lot of work for those who are just starting out.

Even if you’re not aiming for fitness you should follow the Saitama Workout workout could boost you to your best fitness levels.

What’s One Punch Man Workout do for you?

If you’re looking for durability, strength and slim body, The Saitama Workout will be fun enjoyable, motivating and highly rewarding.

With each compound exercise it will target each muscle that is located in the upper body, lower body, and the core.

As you can see in the picture it is clear that the three compound bodyweight exercises work on all of the primary muscles that are used.

The Push-Ups include shoulders traps, delts, chest, and upper abs

Sit-Ups: Abs, obliques, lower back

Squats: Quads, hamstring calves, hips back, knees

Running 10 km can dramatically boost your endurance by increases the VO2 (maximum amount of oxygen consumed) and mitochondrial capacity for oxidative.


Here are some more benefits to One Punch Man Workout and why you should try it.

Healthful cardiovascular: Running can enhance the heart muscles. When you run, your heart pumps blood faster into your lungs as well as throughout the body. More blood flows to your muscles, and oxygen levels rise in your blood.

Exercise for endurance training: Repetitive training can help build endurance. Much like running can damage your heart, training can help build strong muscles. Studies show that those who perform more reps respond faster to training when it pertains to endurance exercises.

Simple to understand: Other than the benefits for health and the body the workout is easy to follow. One routine of exercise every day. It is easier for a trainer to work out when he knows what he should do and think about the results.

No-gym: Bodyweight workouts are loved due to their compound benefits and the possibility of doing them at any time. No matter where you arelocated, there’s no reason to stop doing it on a daily basis.

Affirmation and Fun: The workout can be truly enjoyable because you are aware of the challenges to meet it every day. If you are able to complete your workout everyday, it will give you a sense of accomplishment. It will also make you proud to inform your friends and family about what you’re doing, though they might think you’re crazy.

The workout may sound insane which can be a source of concern in case of overtraining, muscle soreness and injury.

Overtraining and injuries

Compound exercise as described within the One Punch Man Workout are regular everyday moves which our grandparents were doing almost every day.

If you practice it regularly over time, your body will begin to adapt exactly as it did for past ancestors.

Doing the same exercise with the same muscle every day could cause sore muscles, because those workouts are not natural and will not be suitable on the majority of people.

The exercises are complex and used within daily activities. A gradual increase in pressure won’t create soreness, fatigue and injuries.

You can begin slowly and not strain yourself too much.

How to Do 100 Reps

In one attempt is not a good idea on your first day or the first days. But, it is possible to gradually push yourself towards 100 repetitions.

There’s two strategies that you will be able to achieve this:

  • Break it into sets
  • Set resting time minutes

First Week

20 reps, 5 sets in each workout.

Two minutes of rest between.

Three times per week

Second Week

25 reps with 4 sets

One or two minutes of rest

Four times per week

The rest of the week examine your results and keep it up: cut down on the duration of your workouts and set times.

It is the goal to achieve up about 100 reps for one set . This could happen with a slow pace, but it’s not as long as it’d take.

According Saitama’s view, the main thing is to follow it day in and day out! But , you can wait a while to reach there.

How can you get to 10Km?

Running is a major part in the Saitama Workout. Nobody runs every day for 10km.

It’s not impossible if you do it slowly. Saitama says it’s going to be painful, but the rewards are irresistible.

First Week

Start with 3-5 kilometers

Three times per week

Second Week

7 km to 7 km

4 times a day

In the remaining weeks, gradually increase both the distance and speed.

When you’re convinced that you’ve plateaued and are experiencing a slowdown of 3-4 times per week, then you should try this every day. It might take a while.


Get your distance up by 10% each week.

Run at 60 to 70 percent of your sprint speed.

Be sure to breathe slowly if you’re struggling.

Saitama’s Diet

Saitama discusses diet in one sentence.

Have three meals every day and don’t skip breakfast (a banana breakfast in the morning is fine).

There is lots of wisdom in that line. Eat whatever you wish, breakfast is vital while bananas are a boost.

We do recommend that you have a minimum intake of .8g per pound weight. Before the workout, get some carbohydrates and vegetables to ensure healthy eating.


One Punch Man inspires many of its fans to become superheroes.

But, if you look on the internet, no one seems to have tried the regimen consistently and we’ve never seen a real-life example.

It is a simple workout but it’s doable and far from being the most demanding one. There are many athletes and mixed martial art practitioners who adhere to the most rigorous training program.

Science and similar exercises speak of its benefits. The Saitama Workout is a reality and we should all try it out.

Let us know what think about The One Punch Man Workout.