In the fitness world, there’s a routine that’s been gaining attention for its effectiveness and efficiency when it comes to muscle building — the One Punch Man workout. Inspired by the popular Japanese manga and anime series One Punch Man, this routine has garnered a dedicated following for its simplicity and results.
What is the One Punch Man workout routine?
The One Punch Man workout routine is a high-intensity interval training (HIIT) regimen that requires no special equipment and can be done almost anywhere. It's based on the training regimen of the protagonist of the series, Saitama, who undergoes rigorous training to become an incredibly powerful superhero capable of defeating any opponent with a single punch. It is based on the concept of working out your upper and lower body, plus aerobics
How does it work?
The simplicity of the One Punch Man workout is part of its appeal. The every-day routine consists of just three exercises:
1. 100 Push-Ups: Start with 100 push-ups. This exercise primarily targets the chest, shoulders, and triceps, but also engages the core and lower body for stability.
2. 100 Sit-Ups: Follow the push-ups with 100 sit-ups. Sit-ups primarily work the abdominal muscles but also engage the hip flexors and lower back.
3. 100 Squats: Finish the routine with 100 squats. Squats are a compound exercise that targets the quadriceps, hamstrings, glutes, and lower back.
4. 10-Km Run: This is self explanatory. If you aren’t habitual of running daily, start with aiming to cover smaller distances, and then work your way up.
The challenge of the One Punch Man workout lies in completing all three exercises consecutively with minimal rest in between. The goal is to complete the entire routine as quickly as possible while maintaining proper form.
Benefits of the One Punch Man workout
1. Minimal time commitment: One of the most attractive aspects of the One Punch Man workout is its brevity. With just three exercises, it can be completed in a relatively short amount of time, making it ideal for those with busy schedules.
2. No equipment required: You don't need access to a gym or any special equipment to perform the One Punch Man workout. All you need is enough space to do the exercises comfortably.
3. Full-body workout: Despite its simplicity, the One Punch Man workout provides a comprehensive full-body workout. By targeting multiple muscle groups simultaneously, it helps improve overall strength and endurance.
4. Adaptable: While the original routine calls for 100 repetitions of each exercise, it can be modified to suit different fitness levels. Beginners may start with fewer repetitions and gradually increase as they progress.
Cons of the routine
No recovery time: Rest and sufficient recovery time is very important in every workout plan. This routine does not give your muscles any time to rest, repair themselves, and grow back stronger.
Lack of elements of progression: If you keep repeating the workout everyday, it will get to a point where you will feel like the exercise is not challenging you enough. This mostly leads to a plateau where you are not gaining any strength.
Is it right for you?
Before starting any new workout routine, it's important to consider your current fitness level and any underlying health conditions. While the One Punch Man workout can be a fun and effective way to improve your strength and endurance, it may not be suitable for everyone. If you're new to exercise or have any concerns about your health, it's always a good idea to consult with a qualified fitness professional before beginning a new workout regimen. They can help assess your individual needs and recommend a programme that's safe and effective for you.
Discover the latest Business News, Sensex, and Nifty updates. Obtain Personal Finance insights, tax queries, and expert opinions on Moneycontrol or download the Moneycontrol App to stay updated!
