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8 Anime-inspired Workouts For All Fitness Levels From Beginners to Mountain Climbers

Anime-inspired workouts

Besides bingeing on sports anime like Free! and Kuroko’s Basketball, you can also combine your love for anime and exercise with these anime-inspired workouts. And even if you’re not a fan of exercising, these workouts will make things more fun for you. Inspired by key features of the respective anime series and characters, these workouts are customisable to your own fitness levels and goals.

Here are 8 anime-inspired workouts categorised by fitness levels so choose a workout that you can handle and get moving.

– Beginner Level –

1. Magical Angel Creamy Mami workout

anime-inspired exercises - magical angel creamy mamiImage credit: IMDb

Magical Angel Creamy Mami is an old anime franchise that aired in the 1980s, featuring a schoolgirl turned pop idol sensation. Its original animation studio recently released a couple of simple workout videos based on songs from the series.


These workout videos are suitable for those who are just starting out on their workout journey. The movements are simple and fun variations of exercises like curtsy lunges, arm rotations, and butt kicks. 

The style of the videos makes it suitable for both children and adults. You don’t have to worry about not being able to follow along – just keep moving and keep your heart rate up.

2. Sailor Moon workout

anime-inspired exercises - sailor moonImage credit: IMDb

Sailor Moon started as a manga and was adapted into an anime series in the 90s. It remains popular even in 2020 thanks to its wholesome storyline, attractive graphics, and the main character’s iconic odango hairstyle.

anime-inspired exercises - blogilates
Image adapted from: blogilates

This series of exercises developed by Blogilates are beginner-level and easy to follow, but they do work up a sweat. Cute names like “luna lunges” and “crescent crunches” contribute to the Sailor Moon theme.

Exercises include:

  • Quick feet (running quickly on the spot)
  • Moon abs (u-shaped leg raises)
  • Plank jacks
  • Meatball head arms (arm rotations)
  • Luna lunges (forward lunges)
  • Transformation triceps (tricep dips)
  • Crescent crunches (crunches but alternate between left and right sides)


3. Haikyu!! workout

anime-inspired exercises - haikyuu!!Image credit: IMDb

For an enjoyable and fun time, give this Haikyu!! workout a try. Since Haikyu!! is a series about volleyball, the workout is inspired by moves such as spiking, setting, and the forearm pass.

Even though the actions are explained in Japanese, the moves are easy to replicate just by following the video. Plus, the couple in the video are also entertaining and expressive with their reactions to the workout.


– Intermediate Level –

4. Hajime no Ippo basic training

anime-inspired workouts - hajime no ippoImage credit: Ippo Fandom

Ippo is a shy high school student who was often bullied. When a professional boxer brought him to a boxing gym to treat his wounds, he discovered his talent for boxing. This workout is inspired by the routine Ippo went through in preparation for actual boxing training.

anime-inspired exercises - ippo training
Image adapted from: Kaykey

This workout only consists of 3 exercises but the emphasis is placed on doing as many repetitions as you can. Challenge yourself to complete 5 sets of pushups and situps, and a 5km run. This simple but effective workout builds strength by pushing your muscles to the limits.

5. One Piece Monkey D. Luffy flexibility workout

anime-inspired exercises - one pieceImage credit: IMDb

This workout is inspired by Monkey D. Luffy’s flexibility and agility in One Piece. He is known for his latent talent and stretchy body, which makes his fighting style unique

anime-inspired exercises - luffy stretches
Image adapted from: JaxBlade

This flexibility workout involves a series of stretching exercises to loosen up your muscles. Don’t underestimate this stretching workout expect to get your heart pumping. Remember to warm up beforehand so as to not injure yourself.


– Advanced Level –

6. Naruto workout

anime-inspired exercises - narutoImage credit: IMDb

100 pushups, 100 squats, 75 situps, 50 pullups, 50 lunges and a 5km Naruto run. Throw in 5 sets of 30 seconds of shadow boxing, 30 seconds of burpees, 30 seconds of shadow boxing again and 30 seconds of jump squats. That’s the Naruto workout in a nutshell. This is a cardiointensive workout that works the whole body, builds strength, and defines muscles.

Try doing this 3 to 5 times a week and you’ll feel much stronger and look leaner. Of course, always remember to warm up and cool down.


7. One Punch Man Saitama workout

anime-inspired exercises - one punch man saitamaImage credit: IMDb

Once you’ve conquered the Naruto workout, move on to the Saitama workout. While it consists of fewer types of workouts, you will be doing more repetitions for each exercise. This workout involves doing 100 pushups, 100 situps, 100 squats, and a 10km run every single day.


It works most of the muscles in your body – pushups for the upper body, situps for the core, squats for the lower body, and running works everything. Start at a lower intensity for example, 50 pushups, 50 situps, 50 squats, and a 5km run before increasing the intensity when you reach a plateau. This is so that you don’t overexert yourself

The best part about this is you don’t even need a gym – get out of the house for a run and enjoy the fresh air outside.

8. Goku workout

anime-inspired exercises - dragonball zImage credit: IMDb

anime-inspired exercises - goku exerciseImage adapted from: skullalf

In Dragonball Z, Goku does multiple exercises as part of his training but the intensity and frequency of the exercises is unspecified. Youtuber Teddie, who is also a fan of Goku, developed a workout inspired by the exercises that Goku does in the series.

This workout consists of 4 sets of

  • 15 push ups
  • 20 straight leg sit ups
  • 20 handstand push ups (wall assisted)
  • 5 one-handed push ups (each side)
  • 20 adjustable bench sit ups
  • 20 adjustable bench sit ups with additional weights

As this workout is not as cardio-intensive as the Naruto and Saitama workout, round out your training with running or a cardio routine.


Anime-inspired exercises

Sift through this list of 8 anime-inspired workouts and take your pick. For beginners, all it takes is that first step to get off the couch and get your body moving. It doesn’t have to be anything intense start slow and listen to your body. For those who have been exercising frequently and regularly, change up your routine with an advanced workout. Most importantly, eat healthy, drink lots of water, and stay active.

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Cover images adapted from (from left): IMDb, Ippo Fandom and IMDb