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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.

BTS Jungkook's Workout Routine

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.

Dumbbells, resistance rubber bands, metal weight plates next to glass of preworkout drink on the towel in sunny morning

Before you start, don't forget to prepare your body for your workout. Warm-up, stretch, turn on your favorite playlist, and grab your pre-workout drink to get ready to work.

Jungkook's Cardio: Dance, Dance, Dance!

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.

Jungkook's Bodyweight Routine

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:

  • 20 squats
  • 20 push-ups
  • 20 jump squats
  • 20 pike push-ups
  • 10 planks
  • 20 mountain climbers
  • 15 burpees
  • 20 crunches
  • 20 leg raises
  • 20 superman exercises

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.

  1. Starting Position: Stand with your feet slightly wider than hip-width apart.
  2. Shift your weight into your heels and push your hips back (imagine sitting down in a chair).
  3. Lower until your thighs are parallel to the floor (or as close as you can get).
  4. Pause for a moment in the squat.
  5. Push into your heels to raise yourself back into a standing position.
  6. Repeat for 20 reps.

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.

  1. Starting Position: Start in a full plank position. Kneel on the ground on all fours. Step your feet back, about hip-width apart, and push up on your hands. Balance your weight on your hands and toes. Your back should be straight. Imagine touching your belly button to your spine.
  2. Slowly bend your elbows and lower your body to the floor. Stop when your elbows reach a 90-degree angle. Inhale as you lower yourself back down.
  3. Push back up on your hands, returning to the starting position. Exhale as you push back up.
  4. Repeat for 20 reps.

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.  

  1. Starting Position: Stand with your feet slightly wider than hip-width apart.
  2. Shift your weight into your heels and push your hips back (imagine sitting in a chair).
  3. Lower until your thighs are parallel to the floor (or as close as you can get).
  4. Jump! Push through your heels, straightening your legs and propelling yourself into the air. While you do this, focus on engaging your quads, glutes, and hamstrings. Be explosive!
  5. Land (toe, ball, heel) and sink back into the squat. It is tempting to collapse into your landing, but slow and controlled here will go a long way to keeping your form and getting the most out of each rep.
  6. Push back up right away into your next jump - No need to come back to the starting position before you take off again.
  7. Repeat for 20 reps.
20 Pike Push-Ups

Jungkook's next exercise is a pike push-up. This push-up is a better shoulders workout than a traditional push-up.

  1. Starting Position: Start in the same full plank position from which you began your traditional push-ups. Remember to keep your body in a straight line, from your head to your toes.
  2. Lift your hips up and back, forming an inverted V shape. If you're familiar with yoga poses, think downward dog.
  3. Bend your elbows, lowering your entire upper body towards the floor.
  4. Pause for a moment at the bottom.
  5. Slowly straighten your arms and push back up into the inverted v position.
  6. Repeat for 20 reps.

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.

  1. Starting Position: Start in a full plank position, balancing on your toes with your arms extended and hands directly below your shoulders.
  2. Shift your weight down as you lower onto your elbows.
  3. Shift your weight back up as you extend your arms, lifting back onto your hands.
  4. Repeat for 10 reps.
20 Mountain Climbers

Let's add a little cardio to those planks with 20 Mountain Climbers.

  1. Starting Position: You are back up in a full plank position, on your toes with your arms extended and your hands below your shoulders.
  2. Bring your right knee into your chest, keeping your body steady and your weight on your arms.
  3. Extend your right leg back, bringing yourself back to the starting position.
  4. Repeat with your left leg: Bring your left leg into your chest, keeping your body steady and your weight on your arms. Extend your left leg back, bringing yourself back to the starting position.
  5. Repeat quickly for 20 reps.

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.

  1. Starting Position: Stand tall with your arms by your sides.
  2. Bend down, place your hands flat on the ground, and jump your legs back into a full plank position.
  3. Jump your legs back in towards your hands, with your feet flat on the floor.
  4. Return to a standing position, lifting your feet off the ground a few inches with a small jump.
  5. Repeat for 15 reps.

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.

  1. Starting Position: Lay on your back, with your knees bent and your feet flat on the floor. Tuck your hands behind your neck or fold them on your chest.
  2. Slowly lift your chest off the floor, engaging your abdominals and crunching in towards your knees.
  3. Slowly lower back down into the starting position.
  4. Repeat for 20 reps.

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.

  1. Starting Position: Lay on your back, with your legs straight and your arms extended at your sides.
  2. Lift your legs straight into the air until they create a 90-degree angle with your body.
  3. Slowly lower your legs back down into the starting position.
  4. Repeat for 20 Reps.

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.

  1. Starting Position: Lie on your stomach on the floor. Extend your arms straight out in front of you and straighten your legs.
  2. Slowly lift your arms and legs off the ground until you feel your lower back muscles contracting. You should not need to raise more than 6 inches from the ground.
  3. Contract your abs. Hold this position for 2-3 seconds.
  4. Lower your arms, legs, and stomach back to the ground.
  5. Repeat 20 times.

**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.

Jungkook's BTS Diet Plan

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.

Healthy diet for the cardiovascular system with a heart-shaped plate of acai, lentils, soy sauce, ginger, salmon, carrot, tomato, turmeric, cinnamon, walnuts, garlic, peppers, broccoli, basil, onion

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.

Wrap Up

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.