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June 16, 2024

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The One Punch Man workout, popularized by the anime character Saitama, is a deceptively simple but intense regimen: 100 push-ups, 100 sit-ups, 100 squats, and a 10-kilometer (6.2-mile) run every single day. While this routine may seem straightforward, committing to it consistently can lead to significant changes in your body over time. Here’s what you can expect from following this workout.

Initial Changes (0-4 Weeks)

  1. Muscle Soreness: In the beginning, you will likely experience significant muscle soreness, particularly if you are not used to high-repetition bodyweight exercises. This soreness is due to delayed onset muscle soreness (DOMS) as your muscles adapt to the new workload.
  2. Cardiovascular Adaptation: The daily 10-kilometer run will initially be challenging. You might feel fatigued and out of breath, but over the first few weeks, your cardiovascular system will begin to adapt, improving your stamina and endurance.
  3. Initial Strength Gains: Your muscles will start to respond to the repeated stimulus. You may notice slight increases in muscle tone and strength, particularly in your chest, core, and legs.

Intermediate Changes (1-3 Months)

  1. Increased Muscular Endurance: Repeating high-repetition exercises daily will significantly boost your muscular endurance. Your ability to perform more repetitions without fatigue will improve.
  2. Visible Muscle Definition: As you continue the routine, muscle definition will become more noticeable. Your abs, chest, and legs will start to show more definition due to the consistent resistance training.
  3. Weight Loss and Fat Reduction: The combination of daily cardio and high-repetition strength training will help burn calories and reduce body fat. This can lead to weight loss and a leaner physique.
  4. Improved Cardiovascular Health: Your cardiovascular system will be significantly stronger. You will likely find that you can run the 10 kilometers more easily and at a faster pace.

Long-Term Changes (3+ Months)

  1. Plateau in Muscle Growth: While muscular endurance will continue to improve, muscle growth may plateau due to the lack of progressive overload. To continue gaining muscle size, more varied or heavier resistance training is typically required.
  2. Enhanced Mental Fortitude: Committing to such a rigorous daily routine will improve your mental toughness and discipline. The consistency required to follow through with the One Punch Man workout builds a strong work ethic and perseverance.
  3. Potential Overuse Injuries: Daily repetition of the same exercises without rest days or variation can lead to overuse injuries. It’s important to listen to your body and incorporate rest or modify exercises if needed to prevent injuries.
  4. Stabilized Body Composition: Over time, your body composition will stabilize. You will have a leaner, more defined physique, and your metabolic rate will likely increase due to the consistent physical activity.

Considerations and Modifications

While the One Punch Man workout can be effective for improving endurance, muscle tone, and cardiovascular health, it’s essential to consider a few modifications for safety and continued progress:

  • Rest Days: Incorporate rest days or active recovery to prevent overuse injuries and allow muscles to recover.
  • Exercise Variation: Introduce variations or additional exercises to target different muscle groups and prevent workout monotony.
  • Progressive Overload: Gradually increase the intensity or volume of the exercises to continue challenging your muscles and avoid plateaus.


The One Punch Man workout, while simplistic in design, can lead to significant physical and mental changes over time. By committing to 100 push-ups, 100 sit-ups, 100 squats, and a 10-kilometer run daily, you will improve muscular endurance, cardiovascular health, and overall body composition. However, to maximize benefits and prevent injuries, consider incorporating rest days, exercise variations, and progressive overload into your routine.


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