One Punch Man Workout What It Is, Its Benefits and Risks

If you are a manga fan or fitness enthusiast, you must know about One Punch Man Workout. For the sake of understanding, let us tell you what the one punch man story is. one punch man is a Japanese comedian known as the world’s most muscular man.

Although, unlike other heroes, he is living an average life and does not seek out fame. The hero association ranks all heroes from class A to class C. The highest rank class is S class, and heroes in this class are known as superheroes. Satima, a One punch man, is perhaps the most powerful superhero who can take out his enemy with one punch only. But he was not satisfied with this and wanted a real fight. However, nobody matches his strength. In this article, you will know everything about the one-punch-man workout, its origin, structure, its effectiveness, risks, and benefits.

What is one punch man workout

We have earlier explained that this series has come from manga and revolves around the fictional superhero, Satima. Satima, a one punch man, is incredibly strong and can defeat his opponent with only one punch. Saitama has played vital roles in many series of ongoing conflicts between monsters and superheroes.

Satiama has claimed to develop all his strength through one [punch man workout, which consists of 100 situps, 100 pushups and 100 squats and 1okm run. He followed this routine for three years, and after three years, he lost his hair but developed the power and strength to fight with a monster.

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How to do a one punch man workout

The one punch man workout is relatively straightforward to follow. It’s all about 100 pushups, ten situps,100 squats and 6.2 miles of running every day. The following are the breakdown techniques for all body movements.


Situps usually train your hip muscles, abdominal muscles and hip flexors. As you can add weight to any other exercise, you can add weight to situps. You can modify them to focus on different parts of your core. Many experts agree that situps are the best way to improve your score and get six-packed.

To perform situps, 

  • Lie on your back with your knees bent. Both feet should be flat on the floor.
  • Either Place your hands behind your head or cross your arms over your chest.
  • Avoid pulling your head from the back or excessive pressing your chin.
  • Once you are in position, sit in a controlled manner until your chest nearly touches your thigh.
  • Now, slowly return to your first position.
  • Repeat this 100 times to achieve the target.


Pushups primarily involve the chest, shoulder and core. Also, you can use pushup bars, exercise balls or a bench. This equipment will help you to do pushups at incline or decline. Pushup bars help the users to work on their movements and make the pushups easier on their wrist.

However, if you plan to do this workout for several days, use the pushup bar. Make sure that you are not hurting your wrist every time you do pushups.

Decline pushups at different heights work on pectoral and clavicle muscles. Using a bench or footrest helps change your pushups to work around your shoulders and pectoral and clavicle muscles. Modify your pushups by increasing or decreasing difficulty and by adding movements.

Modifying means you are resting on your knees instead of your toes. However, there are many different ways to alter your pushups by widening your hand position and doing explosive actions, bringing your hand closer, and so on.

How to perform Pushups?

To perform pushups, follow a few steps.

  • Begin with a straight arm position with your back flat and hands directly under your shoulder.
  • Slowly lower your chest towards the floor by bending your elbows.
  • As you reach 1 inch above the floor, press your hand and come to the top position.
  • Keep your core tight so that it prevents your hips from sagging throughout the motion.
  • Repeat this for target repetition .100 rep for this workout.

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As you know that you can do squats with or without weight. The one punch man workout does not specify any weight, but if you want your training more effective and you want to build muscles, then you should add some weight to it. one thing to remember is that you should not do so many reps with the weight you cannot handle. The best way to add weight is by adding 5 to 10 pounds as you progress. In this way, you can challenge yourself. For challenging yourself you should do 12 reps maximum with your weight.

How to perform Squats?

To do squats follow the steps behind.

  • Stand with your feet wide apart with your legs as straight and parallel as they can be. to make it easier, you can turn your feet slightly outward, almost 15 degrees not more than that.
  • Make your arms straight out and lower yourself. while lowering your knees should be bent.
  • Your bottom should be outward and you should lean forward towards your waist. This position is almost similar to your sitting position.
  • Lower yourself until your hips are parallel to the floor and then return to your starting position.
  • While doing squats, it is advisable to look forward and try as much as possible to align your knees to your ankles.
  • Repeat for the target repetitions, 100 rep for this workout.


It is obvious that everybody knows how to run but if you don’t know how to run, one punch man workout will be difficult for you. It is a tricky workout that depends upon your body type. Some people can run every day without having any serious knee issues; however, some experience severe knee pain and shin injuries.

If you want to improve your cardiovascular health, you must add a weighted vest. However, wear proper shoes while running because bad shoes impact your performance and also affect your joints. Do not sideline your goals because of the injuries you can avoid.

Listen to your body while increasing weight because it can cause serious health you must know the limit where to draw the line when you’re working to achieve the 6.2miles goals.

Running benefits:

Running is the final step of one punch man workout. All exercises of one punch man workout are cheap as they do not require any equipment. These exercises come with benefits and are ideal for almost everyone. The following are the researched proven benefits of running.

  • Reduce body fat and overall body mass.
  • Lowered resting heart rate.
  • Lowered blood triglyceride.
  • Increased ability to use oxygen 
  • Reduce the risk of death from cardiovascular diseases.
  • Reduces the rate of death from any cause.
  • The benefits of running mainly depend on the duration of exercise, the longer you run, the more benefits you will get.

Read More: A Perfect 5 Day Workout Routine

Benefits of one punch man workout

The benefits of one punch man workout are many. It includes muscular strength and cardiovascular fitness improvement.

Bodyweight movement benefits:

Following are the bodyweight movement benefit 

  • It improved pectoral and upper trunk muscle strength from pushups.
  • It reduces the risk of cardiovascular diseases as you get better at pushups.
  • Improved leg muscles thickness from squats 
  • It decreased body fat percentage from squats.
  • It improved quadriceps strength from squats.

Risk of one punch man workout:

Although there are some benefits associated with one punch man workout there are few risks worth discussing. Let us discuss some major issues.

Excessive Exercise Volume:

When it comes to running, it’s a long-distance to cover, particularly if you are not using a proficient technique for squats and pushups, it causes stress in your joints and acute and overuse injuries. If you are not already in shape, it will be difficult for you to do maximum reps for this runner. Although you push yourself to cover such a long distance without training you may end up with injuries because your joints and muscles are not trained for this volume running.

Excessive Frequency:

In each exercise or workout plan, you have to follow the plan every day. it is impossible that with a high frequency of workouts you do not undergo any injury or muscular and joint pains. It is always a good idea to take a break for 1 or 2 days a week in your heavy workout routine

Ineffective Core Training:

The latest research shows that using situps as the only training line for the core is not as effective as it should be. Rather than for strength and conditioning, one must work on multi-joint exercises for maximal core training. Furthermore, studies show that the benefits of core training include functional core strength and trunk stability. Trunk stability should be considered the ultimate goal of core training

Studies show that the core should be trained with different movements that target all musculature. Situps alone are not sufficient for core training. Moreover, many people cannot do situps because situps can cause or worsen lower back pain. It means that workouts, especially 100 reps, are not suitable for everyone.

Pros and Cons One Punch Man Workout :

A brief summary of pros and cons are


It includes situps, pushups, and squats.

Running 10km improves your heart health and overall health.

This program is very cheap as it does not involve any expensive equipment.


Too intense for beginners.

Involves the risk of injuries from an excessive workout, poor techniques, and lack of rest days.

It is not balanced and suitable for a long-term fitness goal.

Does one punch man increase your punching power?

The one-punch-man workout claims that it gives Saitama the power to defeat his opponent with only a single punch. punching is a specific athletic skill that involves striking with a closed fist. It also involves movement from and it involves movements, rotation, and explosion from your hips, shoulder, and feet. Proper punching involves all muscle coordination. So if you already have a good punching technique, strengthening muscles may improve your punching power. However, without proper punching techniques, additionaL muscle strength does not bring a drastic change in your punching power. 

Bottom line:

The one punch man is an intense workout that is inspired by Japanese comprises 100 situps,100 pushups, and 100 squats accompanied by 6.2miles or 10 km walk. In this fictional story, Saitama performs this routine for 3 years and develops the power to punch his opponent with a single punch. This routine is physically challenging and involves different muscle groups. This routine is very challenging and hectic for beginners and it is not an optimal workout program. Plus without specific training in punching sports like boxing kicking, you can not enhance punching power. However, if you want a lifelong fitness program you need to switch one program with another.

Frequently Asked Questions:

Is one punch man workout effective?

One punch man workout is very extensive for includes 100 squats, 100 situps and 100 pushups with 6.2miles running. However, it is completely achievable and has a good basis to strengthen overall body muscles.

What does a 100 squat a day do?

Doing 100 squats per day burns calories and strengthens your body at the same time.

What happens when you do one punch man workout?

One punch man workout builds muscle strength and defines muscles. The common reason why people choose a punch man workout is it builds muscles and muscular strength. Pushups help to build triceps, pectoral muscles, and the shoulder.

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