Most people see BTS's Jungkook and think K-Pop! Jungkook's workout and diet plans are simple but effective. Even better, there is no fancy equipment necessary to replicate this star's routine at home. Let us explore the Jungkook workout routine that helps him maintain his physique and overall well-being, igniting the fire in you to start your journey. While discussing fitness with global celebrities, K-pop stars have created a world of their own with their bodies performing effortlessly on their intricate and power-packed dance numbers. Therefore, we must delve into the Jungkook workout routine, after this popular K-pop star revealed his fitness regime. Here we will discuss a chapter of his life beyond the stage lights and music and talk about his commitment, discipline, and effort contributed to his overall health and performance prowess. Whether you are a BTS ARMY, a fitness enthusiast, or someone looking for inspiration to get started with their fitness journey, this article will offer insights into “muscle bunny’s” fitness principles to appear as physically fit and be as healthy as this incredibly gifted global superstar.
Who is Jungkook?
Jungkook, whose full name is Jeon Jungkook, is a South Korean singer, songwriter, and the youngest member of the internationally renowned K-pop group BTS. He was born on September 1, 1997, in Busan, South Korea. Often referred to as the group's "Golden Maknae" due to his exceptional skills in singing, dancing, and even rapping, this lead vocalist in BTS has also contributed to the songwriting. Jungkook has garnered immense popularity both as a BTS band member and as a solo artist. He is also one of the few artists that fans consider K-pop idols because he actively advocates and addresses social issues like mental health and the prevention of violence against children, Jungkook debuted in 2013 as a member of BTS with the single "2 Kool 4 Skool." He contributed his vocals to chart-buster hits like "Begin," "Wings," "Euphoria," and "Love Yourself". His songs "Euphoria" and "My Time" reached 84th on the US Billboard Top 100. His dance skills were honed through dance training from Moment Lifestyle in 2012. Along with his other BTS members, they received several accolades, some notable ones being the Order of Cultural Merit from South Korean President Park Geun-hye and the Hwagwan Awards both in the year 2018.
Jungkook's Workout Routine
Jungkook is very strict about his workout routine despite the frequent shows and rehearsals he has to be in. BTS’s immense popularity owes to not just their upbeat renditions, but also their energetic dance performances. For this, the members, including Jungkook are subjected to intensive 2-3 hours of dance practice daily which is a great form of cardio in itself. Moreover, he performs resistance workouts and a combination of isolated and compound workouts to maintain his perfect-looking physique. He also fancies a few dedicated minutes of boxing moves too. Usually, he performs workouts that do not require too many types of equipment so that he can squeeze in a quick 20-30-minute workout at any time and any place. So, if you desire to achieve a chiseled physique like that of Jungkook, expect to carry out a combination of two phases, cardio phase, and bodyweight exercises. This is because he aims at staying light on his feet as well as being flexible to perform better in his dance videos.
Before you start, don't forget to prepare your body for your workout.
Cardio
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. 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.
Read also: Extreme BTS Diets
Bodyweight Exercises
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. That's it - Just ten bodyweight moves to get you looking as fit as Jungkook in no time.
Jungkook’s workout routine mostly consists of the following exercise:
- Squats: Squats strengthen your leg muscles, including quadriceps, hamstrings, and glutes. They improve overall lower body strength, help with functional movements, and can enhance balance and flexibility. Squats also engage your core and promote better posture.
- Ab Workouts: Ab workouts strengthen core muscles, improving stability and posture. They aid in achieving a toned midsection, supporting entire body strength, and reducing the risk of lower back pain. Consistent ab exercises contribute to better athletic performance and enhanced daily functional movements.
- Lunges: Perform lunges by stepping forward with one leg. Lunges enhance leg strength, build muscle in the quadriceps, hamstrings, and glutes, improve balance, and can be adapted to various fitness levels for an effective lower-body workout.
- Plank Exercise: Plank exercise strengthens your core, including abdominal muscles and back muscles, improving posture and stability. It also engages your shoulders, chest, and leg muscles, promoting overall body strength. Regular planking can enhance balance, reduce back pain, and contribute to a stronger, more functional body.
- Side Plank: Side Plank helps strengthen your core, obliques, and shoulders. It improves stability, balance, and posture, while also engaging the muscles along your spine. Regular practice can contribute to a strong and resilient core, aiding in overall fitness and preventing lower back pain.
- Burpees: Burpees are a full-body exercise that enhances cardiovascular fitness, strengthens muscles, and burns calories effectively. They improve coordination, and endurance, and can be done anywhere without the need for equipment.
Here are some specific exercises that are part of Jungkook's routine:
- 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. 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. 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. Slowly bend your elbows and lower your body to the floor. Stop when your elbows reach a 90-degree angle. Push back up on your hands, returning to the starting position.
- 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. 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. Land (toe, ball, heel) and sink back into the squat.
- Pike Push-Ups: Jungkook's next exercise is a pike push-up. Starting Position: Start in the same full plank position from which you began your traditional push-ups. Lift your hips up and back, forming an inverted V shape. This exercise is a great starting point if you are working towards handstand push-ups.
- Planks: Planks are up next for Jungkook, and that means they're next for you too.
- Mountain Climbers: Repeat with your left leg: Bring your left leg into your chest, keeping your body steady and your weight on your arms. Move quickly and rhythmically while you complete your mountain-climbers.
- Burpees: 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. 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.
- Leg Raises: Starting Position: Lay on your back, with your knees bent and your feet flat on the floor. Focus on your abdominal muscles, keeping the work in your 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.
- Back Extensions: Starting Position: Lie on your stomach on the floor. Slowly lift your arms and legs off the ground until you feel your lower back muscles contracting. Contract your abs.
Jungkook Diet Plan
Now that you have the workout plan down, let's talk about Jungkook's diet. 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. Jungkook follows an equally strict diet routine that does not frequently consists of cheat meals. He believes as a superstar he holds the responsibility to perform for his viewers with utmost dedication, for which he follows a dedicated diet regime without a break. He claims to be a mesomorph, a human physical type that makes gaining weight way too easy (1). A hilarious video that surfaced online showed that his teammates were happily relishing donuts and tteok-bokki, he just came in, sniffed them, and went aside. Ideally, he follows a simple diet plan consisting of breakfast, lunch, dinner, and a snack. They are mostly rich in proteins for maintaining muscle mass and faster recovery after intensive workout sessions (2). They also contain healthy amounts of carbohydrates, fats, and other vital nutrients. He also ensures to consume plenty of water to stay well hydrated throughout the day.
Although not exact, the following meal plan may be followed by Jungkook to stay fit:
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Breakfast: It usually consists of nutrient-dense foods to sustain his energy levels during the day and jump-start his day. It may consist of:
a. Egg white omelet
b. Whole-grain bread
c. Chicken sausage
d. Fresh juice
Read also: Beef jerky: A high-protein option for shedding pounds?
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.
Lunch: His lunches are mostly simple yet nutritious dishes that can be easily cooked up no matter where he is shooting or performing. He ensures to keep it high in protein and maintain his caloric goals.
a. Salad
b. Chicken/salmon
c. Olive oil
For lunch, Jungkook sticks to a simple, protein-rich salad.
Snack: His evenings are meant for delicious and healthy soups that may have a chicken-broth base, rice noodles, and vegetables, such as carrots, green onions, and peas.
a. Soup
Jungkook makes a vegetable soup for his afternoon snack.
Dinner: For dinner, he often includes a high protein food option such as chicken breast along with healthy sautéed or boiled vegetables. Reports have suggested that he is a fan of bulgogi, a Korean dish made of thin, marinated slices of beef or pork grilled on a barbecue.
a. Meat (chicken/beef/fish)
b. Rice
c. Veggies
Finally, Jungkook ends the day with meat, rice, and veggies. He often pairs chicken breast with sautéed or boiled vegetables.
BTS Members Extreme Diets
Jin, Jungkook, V, Suga, RM, Jhope and Jimin are celebrated for their impeccably chiselled physiques, honed to perfection through their unwavering dedication and hard work. Behind their flawless and stunning appearance lies a rigorous regimen of intense workouts and strict diets. Intriguingly, despite offering occasional peeks into their eating habits, the Kpop sensations have maintained an air of mystery around their diet regimens. However, BTS's love for food is no secret. From Jin's mouth-watering 'Eat Jin' sessions to the group's enthusiastic foodie adventures, it's clear they enjoy indulging in delicious cuisine. But, behind the scenes, the Kpop sensations have shared some startling secrets about their diets that have left fans stunned and concerned.
Here are some crazy and unbelievable diet plans that were once followed by these BTS members to stay fit and look fab:
- Jungkook: To prepare for the music video, Golden Maknae survived solely on the water for five days, abstaining from food entirely. This extreme regimen left fans and other members of the group stunned, highlighting his dedication to maintaining a flawless physique.
- Jimin: Jimin's extreme dieting habits are the most shocking. He achieved an impressive 7kg weight loss over two years by pushing himself with rigorous exercise and a strict diet. For the Blood Sweat & Tears era, he survived on just one meal a day for 10 days, leaving him drained and frequently collapsing during rehearsals.
- Jin: Jin's diet for BTS's Wings album was incredibly strict. He ate two packs of chicken breast daily, totalling four chunks for an entire year. Jin's extreme diet led to malnutrition as he refused to take vitamins, showcasing his dedication to maintaining intense beauty standards.
- RM: RM's candid Weverse post left fans concerned about his strict diet and exercise regimen. Weighing 74kg, he revealed a rigorous routine of working out five days a week and fasting after 6 pm which also sparked worries about the pressures of maintaining a lean physique among the fans.
- V: Despite his love for fattening foods like hamburgers and fried chicken, V adopts a strict workout regimen and diet during comeback seasons, unveiling a dapper and toned physique that leaves fans in awe.
- Suga: Suga's breakfast smoothie recipe is jaw-dropping. On MUSIC BLOOD, the BTS rapper revealed his unconventional blend of almond milk, bananas, blueberries, protein powder and surprisingly, chicken breasts. This unusual concoction is meant to aid muscle gain, leaving the Army stunned by his dedication to fitness.
- Jhope: Jhope's approach to staying in shape is disciplined and deliberate. He revealed that he controls his food portions to maintain a toned physique. By carefully managing his calorie intake, Jhope ensures he stays fit and healthy, showcasing his dedication to his craft and physical well-being.