September 10, 2021 8 min read
Most people see BTS's Jungkook and think K-Pop! After all, the Bangtan Boys, or BTS, are best known for Blackpink and their lineup of K-Pop hits.While his big hits and participation in Run BTS certainly made Jungkook a star amongst the world's music lovers, his physique has fitness-lovers interested in his trending workout routine.
Jungkook's workout and diet plans are just what we like to see – Simple but effective. Even better, there is no fancy equipment necessary to replicate this star's routine at home. Let's break down Jungkook's diet plan and workout routine to help you get the most out of every rep.
Jungkook's workout routine consists of two parts: cardio and bodyweight exercises. We'll run through both here to get you ready to hit the gym and start working towards Jungkook's flawless physique.
Before you start, don't forget to prepare your body for your workout. Warm-up, stretch, turn on your favorite playlist, andgrab your pre-workout drink to get ready to work.
Let's start with cardio. Jungkook, as a boy group member, gets most of his cardio with 2-3 hours of dance practice each day. If you're interested in some heart-pumping choreography, explore a workout dance class. Try running, biking, or rowing to get your cardio if dance practice isn't your thing.
To stay within Jungkook's metrics, shoot for 700-1000 calories burned in the cardio phase of your workout.
Check out this article about different types of cardio to choose one that is best for you. Jungkook is also known for finishing up his entire workout with 20-30 minutes of boxing moves. Come back to this after you finish the bodyweight routine to get in a few punches.
On the surface, this K-pop idol's bodyweight routine is simple: 10-20 reps of moves that you probably already know how to do. This varied routine incorporates everything from the lower-body, core, upper body, and shoulder exercises to keep you sweating and your muscles guessing.
The moves are as follows:
That's it – Just ten bodyweight moves to get you looking as fit as Jungkook in no time. We will break down each exercise to help you easily complete this full workout or incorporate them into your existing routine.
20 Squats (Bodyweight)
Squats - The old leg day favorite and the first workout on Jungkook's list.
Remember to keep your chest up and avoid bending forward while you squat. Concentrate on engaging your core and working the muscles in your glutes, quads, and hamstrings.
Check out this article for more information on getting your squats done right.20 Push-Ups
Next, Jungkook shifts his focus to the upper body with push-ups.
Remember to keep your back straight during your push-ups, as if you could draw a straight line from your head to your toes. You do not want your butt sticking up in the area, nor do you want your front sinking low to the floor.
If 20 push-ups are a struggle for you, it is better to modify and finish your set of 20 than to stop working after fewer reps. Easily modify your push-ups by dropping to your knees or elevating your hands on a bench or box.20 Jump Squats
After push-ups, Jungkook is back on his feet with squats, but this time with a variation. The jump squat takes the basic squat that we started with and turns it into a plyometric movement. This study of volleyball players showed that plyometric exercises improved strength, flexibility, and agility.
Jungkook's next exercise is a pike push-up. This push-up is a better shoulders workout than a traditional push-up.
This exercise is a great starting point if you are working towards handstand push-ups. Keep this in mind while you are working and get inspired to complete handstand push-ups.10 Planks
Planks are up next for Jungkook, and that means they're next for you too. Engage and work your core with ten elbow-to-hands planks.
Let's add a little cardio to those planks with 20 Mountain Climbers.
Move quickly and rhythmically while you complete your mountain-climbers. Think of this as if you are completing high-knees, just parallel to the ground.15 Burpees
People love to hate Jungkook's next move – but burpees will work your total body and give you a nice blast of cardio in this workout routine.
Burpees are here to get your heart pumping, so move quickly and don't rest long between reps. Pay attention to where your feet land when you jump back in. You want them to land in a place that easily allows you to return to a standing position.
If you're struggling to finish 15 reps or want to lower the impact of this exercise, modify by stepping your feet back into the plank instead of jumping. This minor modification is excellent if you are recovering from an injury or just looking for a low-impact alternative.20 Crunches
Next on the agenda, Jungkook hits his abs hard with 20 crunches.
Focus on your abdominal muscles, keeping the work in your core. If you feel your neck straining, place your hands behind your head for additional support.
This article can help you get the most out of your crunches.20 Leg Raises
We are staying on the floor for the next exercise to keep working that core.
You shouldn't feel this one in your lower back. If you do, place your hands under your booty for a little bit of extra support. Control your speed as you lower your legs. Count to make sure that you do not move too quickly, which will stop you from getting the most out of each rep.20 Superman Exercises
Jungkook finishes his bodyweight routine with Supermans, which target the muscles in your lower back, glutes, and hamstrings.
**Safety Note: If you have back issues, skip this one until you are cleared by a medical professional.
Jungkook's workout plan is intense – Be sure to get plenty of rest to recover after working through this routine.
Steel's Deep Sleep & Recovery supplement can help you get better sleep after any workout.
Now that you have the workout plan down, let's talk about Jungkook's diet. This BTS member knows that body shape and physique are made in both the kitchen and the gym.
Jungkook eats three meals a day with a light snack to ensure that he gets all his nutrients. He focuses mainly on protein, making smart dieting decisions that you can incorporate into your own life. This simple diet plan will help you meet your own weight loss goals.
This pop star knows that breakfast is the most important meal of the day.
Jungkook incorporates protein and whole grains into his breakfast, usually taking the form of an omelet with whole-grain toast and the occasional chicken sausage. Jungkook skips the egg yolks, opting instead for the less-fatty and lower cholesterol egg whites. The pop star also sips juice for a mineral-rich and hydrating start to the day.
For lunch, Jungkook sticks to a simple, protein-rich salad. Add boiled or grilled meat (Jungkook prefers salmon or chicken) and a simple dressing of olive oil with black pepper to stick to the star's routine.
Jungkook makes a vegetable soup for his afternoon snack. His soup has a chicken-broth base, rice noodles, and vegetables, such as carrots, green onions, peas.
Finally, Jungkook ends the day with meat, rice, and veggies. He often pairs chicken breast with sautéed or boiled vegetables. Jungkook also enjoys a Korean dish called bulgogi, which is essentially a barbecue beef dish.
So, there you have it! While Suga, Jimin, J-Hope, Jin, and the other boy group members all make great music, Jungkook is the one to follow for fitness tips. Stick to his BTS diet plan and trending workout routine to emulate his incredible physique, meet your weight loss goals, and look like Jungkook in no time at all.