There is a lot of disordered and extreme dieting in kpop so I'd caution anyone on following what a kpop idol does. I'd suggest looking at Allblanc. They have different guys with different body types, but give pretty solid workouts and advice.

Here’s my comment on someone asking about Wonho’s workout and diet plans and I linked several videos to his YouTube!!

edit: Definitely didn’t read past the first sentence, my bad lol

Eat a lot of protein. Chicken breast has a lot of it. I remember SVT Mingyu buying a blender for his chicken breasts. link

The body goal you have sounds very specific. I have to warn you that you have a certain body type and bone structure you cannot change.

Having goals of losing a bit of weight or putting on a bit of muscle is not a bad thing, but try not to lose yourself in details (wanting slimmer ankles, slimmer hips...). That's exactly how things like anorexia start.

Good luck with your workout and diet and remember to love yourself no matter what you look like!

Apparently, this is Jungkook's exact exercise routine, as given by himself: “When you wake up, do 100 squats, then inmediately move into 30 repeats of an ab workout, then lunges, 2 sets x 20 lunges, 1 minute plank, 1 minute on each left and right side and 15x burp test."

I know Le Sserafim shared their workout routine, it builds stamina I heard which is helpful for dancing.

A lot of other Kpop idols and groups have also probbaly shared their workout routines if you google it.

Exercise as in to get fit? Or lessons they do to improve their dancing?

if u r looking for exercise to get fit, rm posts his workout routine every 2 days (tho they look like hell)

SOLAR has posted some workouts on her own youtube channel, I think they're called 'Get fit with Solar' or smth along those lines

Never danced, in fact I can hardly walk. Let me share my exercise routine so you can take notes.

1. One rep of waking up in the morning
2. AM
3. 2 minutes of tooth brushing
4. 2000 reps of lying in bed, playing roblox
5. Continue until at least midnight Saturday
6. Repeat until physically satisfied

Please tell me any and all results you get from this routine

He's already pretty jacked, have you seen his chest 😭

I’ma keep it a buck. Being young is king. Back in my teens and early 20s, I felt damn near invincible. I could pull an all nighter, crash for a quick nap, and still hit the gym in the afternoon without feeling the slightest bit groggy.

Most idols debut in their teens and they are relatively fit with all the practice hours they went through during their trainee days. I’m sure they have way more energy and stamina than an average joe in their late 20s and 30s.

As others have said already some companies freely give their idols lots of coffee/caffeine/etc. to keep them busy. Same with yup, IV drips at the hospital/anywhere.

How they perform the choreos at a high level while under lots of stress and little sleep (especially when jetlagged or traveling around the world) basically has to do with what's called performance-enhancing D R U G S (PEDs, a la Olympics, or any top-level sport/activity/etc.). Or "health supplements" if you want to do some high-context culture/implicit communication/indirect expressions/etc. stuff about the terminology.

And in idol survival shows or documentaries they will also directly show you that oftentimes if the idol is having troubles with their back, waist, or anything, they can and will get injections/booster shots/etc. on the spot before their concerts or major performances and so forth.

In savage idol survival shows like Starlight Boys, you will see them breathe through oxygen masks/tanks and so forth, lol, can't believe that show had so much potential with POLARIX but ya, they weren't even allowed to properly debut despite going through all that (nonstop dancing, some people nearly passed out).

Stimulants are also prescribed by doctors to some idols/people/et cetera, and it gets passed around (id est people who don't medically need it are sold/given/etc. these medicinal/chemical/etc. stuff). And yes, I know about BoA and 2NE1 Bom's smuggling situations with their prescriptions and so on.

So what this means is that some of them get Vyvanse (the generic versions have been out since like 2023 or so) for the somewhat long-lasting effect. Other times, they get legal speed (this is why pop that Addy/etc. is such a common phrase in music), so no XR or extended release versions, just straight focus/etc. for that precise dancing stuff.

That's why you'll see some idols be jittery/etc. on the stage sometimes since they took too much or need to visit the StopSpeeding subreddit. Anyway, the companies know this and sometimes even encourage it as part of the career, like they have dedicated fixers/suppliers/etc. if some of them are not able to get those PEDs legally prescribed.

So that's why it seems humanly impossible to perform like that for weeks on end (especially during their debut or promotions, it's like over a whole month of nonstop events, though ya thankfully after a while they only promote for like 1 or 2 weeks instead), because it is, lol, as they get the help of Big Pharma/etc. to keep things churning for the fans/businesses/etc.

Idols also eat quite a lot despite the deficits, but it's hard to explain, just read my comments below as I point out some stuff in detail.

But ya long story short, the idols practice nonstop and so inevitably they eat snacks every now and then, like calorie-dense food or drinks, and so this helps maintain their energy/performance/etc.

Some more info written about it before, somewhere in the nested comments here, about star quality, behind the scenes commentary, and more info about how visuals affect everything in life: MNLYYZYEG/comments/1k2wkcz/extended_comments_with_walls_of_text_4/n5xq2pb/

Or here, let me find a direct link for you, there you go.

More info about One Meal A Day and intermittent fasting, and also supplements, with idol diet, stamina, et cetera: MNLYYZYEG/comments/1k2wkcz/extended_comments_with_walls_of_text_4/mt2f6v5/

Centralized comment about the renewed Hallyu Wave or global Kpop groups: MNLYYZYEG/comments/1k2wkcz/extended_comments_with_walls_of_text_4/n9ibtz6/?context=3

I mean sometimes they can’t. Frankly I think that’s at least part of why I’ve seen some groups or idols get accused of being “lazy performers”. Especially as they’re getting older but they’ve been tasked with being on the road for months while performing multiple times a week on tour.

There's a reason why the iced americano is one of the most popular drinks among idols lmao

caffeine and iv drips

If you're interested, Johnny has this one hour workout vlive with Yuta and Taeyong.

I think it's because most of them use some kind of personal trainer, so the routine itself is not free and also they're highly personalized based on their body type and needs .

-BM recently posted this short Tabata video

-Rain has a lengthy video of his workout too!

If a minute is too much, start with 30 seconds. Work on proper push-up form, don't do modified. If you can't do a regular, good-form pushup then work on inclined pushups. Start doing wall pushups and then lower yourself once you think that the reps are too easy for you

If you have some dumbbells, implement them into your squats and lunges. You can also add dumbbell overhead extensions to work on your triceps (and do some tricep dips).

• Do a set of warm-ups first

  • Do 5-10 minutes of pure stretches to get your body more pliable

• Strength

  • Do 3-sets with a minute or so rest each set
    • 10x bodyweight squats
    • 15x reverse lunges
    • 10x push ups
    • 30 sec. shoulder squeezes
    • 1 minute planks

• Endurance

  • 1 minute high knees

  • 1 minute butt kicks

  • 30 seconds skips

  • 20x burpees

  • 1 minute mountain climbers

  • 1 minute jumping jacks

• More Core Work

  • 1 minute High Plank
  • 1 minute Hip Burner (on each leg)
  • 1 minute leg bicycles
  • 1 minute low plank/regular plank
  • 1 minute side-planks (each side)

• Cooldown

  • Stretches

I use one that is supposed to be Jungkook’s :) I lost the source but I found it on a translation account on twt a few months ago!

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

I spent my middle school and high school years in a highly competitive marching band. Practice would go from official full band practice to sectional practice. To sometimes just some of us practicing more. During on season I had maybe one day to myself. I was either in school or at practice pretty much. And to be honest, that was my favorite time. Days off not practicing or competing felt weird.

Some people like to work if they enjoy what they are doing enough. I worked 60 hour work weeks at an amusement park and still spent half my non sleeping free time there. But I work 35 hours a week now at a job I tolerate and wish I could quit everything.

Honestly, it may sound weird, but as someone who had friends/family into sports during school, it never really struck me as much different then that

I know half a dozen people who would go to school and every day after school practice for hours until it was late, do their homework at night and then repeat. With added practice/games on weekends taking up time there.

Kpop feels similar to those really dedicated "career bound" athletes like that tbh. Which would make sense, since they're essentially the same thing

EDIT: So checking my JYP boys timeline out of the trainees whos info we know (not counting boy story), it seems like the spread of ages they joined the company at is as follows

>12: 2 trainees
>
>13: 6 trainees
>
>14: 5 trainees
>
>15: 8 trainees
>
>16: 13 trainees
>
>17: 24 trainees
>
>18: 10 trainees
>
>19: 3 trainees
>
>20: 3 trainees
>
>21: 2 trainees
>
>22: 1 trainees

So, at least wit the case study of JYP boys, its really rare for trainees to not be high school aged, which is a generally really normal age for kids to get hardcore into a physical career path and devote a lot of time training to!

I can only answered from what I saw in YG Treasure Box and some comments from members and such.

YG trainees train for 12 hours a day (I think it's 10 - 10) for the ones without schools. So if you have schools you would come in after schools or maybe a bit before depending on the schedule. Like Doyoung's shool mate shared that he didn't have lunch at his middle school much since he had to take off to train often. But you would see Treasure C came in with school uniform at the beginning of YGTB. So, for the young ones, they would have school first and whatever time they have left they finish the day with training. I think you can skip practice if there is something important like exams at school. One time they showed Yedam only got 1 hr of practice with his group before a big performance because he had school exams (he took his school time very seriously and usually did good at school). I think the only problem when you skipped practice is that you may not do well at monthly evaluation and got kick out. It's more discipline than anything else.

Top trainees like Treasure A were practically live and breath at YG. They stay at YG dorms, got free food and just practiced. Most of them either finished high school already or dropped off or just took GED (except for Yedam and Doyoung). For Treasure J, I think they took Shinkansen to Tokyo every weekend until they are done with schooling. Then they moved into YG dorm to train full time. It could be a pretty stressful life though not gonna lie. You put all your dream in this one shot and not everyone can make it.

For the ones that start training really young, it's probably more like those train for competitive sports, every evenings like clock work. One of my old friend used to do like a county level swimming competition and she had to get up every morning to train and same for the evening for like 1-2 years. I guess it's the same kind of deal.

From 7th grade to 11th grade (age 12 to 17) I had either Soccer practice, basketball practice, game, tournament, etc every single day. I played AAU basketball, rec basketball, travel soccer, and I was also on the high school equestrian team. All of this while I was taking AP/GT classes.

Professional athletes had hours and hours of practice each day for most of their childhoods as well.

If it's something you enjoy it's not unrealistic. It's not exactly easy, but it's also not for everyone.

It's a very similar schedule to a kid athlete tbh.

I was a competitive swimmer from age 10 to 17 when I graduated high school. We were on a special program and there are a lot of similarities. I had 0 chance of ever making it professional after getting very badly injured when I was 13 and I still kept up with the training anyway because I loved it.

Our daily routine was something like:

• weekday: swim practise - class - conditioning/gym - swim practise
• weekend: swim meet or all-day training

No holiday break, we had swim camp which was basically our everyday routine on steroids. A controlled diet and frequent weigh-in.

Of course, there are times where you're like "why am I doing this?" but if you still find a reason you keep going, because at the end of the day it's your passion. So it's very easy to make a parallel with kpop trainees and view the whole training process the same way people train to become professional athletes.

I don't know how is this related to your post, actor and singer Kim Jong Kook has a Youtube channel where he invites idols and other celebrities to do workouts with him.

i just run a 3~5k while singing my kpop playlist (well... whispering hahah i dont wanna bother people) pretending im an idol. singing while running was hard at first but after a month of doing that regularly i can literally feel my lungs open up. definitely made me wonder what on earth are these idols' workout routine to be able to sing and dance at the same time

I would say it’s a cultural thing but also I recognize the fact that they’re very conscious of the fact that millions of eyes are on them, they seem to be at their most extreme right before a shoot or comeback. I can understand wanting to nitpick every aspect of yourself with that much weight on you shoulders putting yourself out there every day. 

I’d like to add in that their schedules were insane during trainee days and they were poor af. So they were not only worried about their physical appearance but probably exhausted too. Then after that they were having like 2-3 comebacks per year. That on top of Kcon, award shows, RUN BTS, interviews, and even more appearances once they became global icons; I wouldn’t be surprised if there were times if they just didn’t have time to eat. I can’t imagine schedules like that would promote healthy eating habits. Especially if you already have an issue with food and body image.

People are skirting around it in the comments, but Jimin and Yoongi seem(ed) to have outright BDD/ED, if not tendencies. They’ve been severely and chronically underweight in the past, while the others head healthier weight/size to height proportions so it wasn’t company imposed. That’s clear from their documentaries and lives and social media content they’ve produced and all the traces of comments they’ve left behind about their body and weight.

Jungkook was like that too but to a lesser degree, although he has moved beyond a fixation on being skinny to having washboard abs (at least during promo periods) as the standard regardless of his overall size.

The others seem to have a healthier relationship with food and their bodies. I hope bangtan can be healthy weights for men of their ages and heights, be that as bufftan or slim but no six pack during promo tan and that fans won’t smash keyboards in anger about it bc they can no longer thirst over seeing a flash of their abs (the simultaneous sexualisation and infantilisation in kpop fandoms is gross, but no one’s ready for that convo either).

Idk if i can elaborate a lot lol, but basically when you dance the balance you have within your body is obviously very important, and if you suddenly gain weight you’ll have to retrain the way you do certain movements because your balance can change. So it is likely easier to just maintain the weight you have to prevent any drastic differences. bts choreo is also very challenging so any added weight could affect their movements, speed, stamina etc.

Also (speaking from experience) even the slightest amount of weight fluctuation can affect the way you dance, which obviously for idols is very important. This might also be a reason for why they are so strict with diets and such, especially when they have a comeback or performances.

#10 and #11 are automatic rejection to be an idol

1. Single- you better not have a past relationship

2. Good visual/singing/dancing/humor (under rare cases all of them)

3. Better not have a school bullying record

4. Good at Tictok dance challenges (even better if you can follow the trends)

5. Bow 90 degree to sunbaenims or be ready for controversies🔪🔪

6. Don't even look at opp. gender for more than 5 secs (or else a new ship will start sailing🚢)

7. Know all latest releases of sunbaenims or be ready for public apology

8. Be active on SNS or ppl will start planning your grp disbandment

9. Aspire to be like JY papi or else you will be transported to Lily's basement

10. Spread love among your groupmates (fans love to sail intra-group ships🚢🚢)

22-28 : They mean months right?

between ages 22 and 28??? FAKE NEWS

https://preview.redd.it/b7g8h3b11gie1.jpeg?width=554&format=pjpg&auto=webp&s=662c9a61958e037fd114f0ebc06c7ab9296c684b

Also let's add the fact that most of idols have another job outside of being idols. We always have in mind the big idols, but most of them can't even pay back debts and need to find other way to do it. I remember a Crayon Pop member explaining that at some point they had to pay themselves for some group activities. I wanted to add this because some people always have this idea of "but nugu don't always have things to do" but in reality they still have other things to do since they LOOSE money by being idols :/

Not only that, but unfortunately, their job also has an age cap, so getting as much done as soon and as often as possible is a top priority for these companies. I'm sure there are exceptions, but there's a reason the younger groups are insanely active 24/7.

i've always thought idol promoting schedules are insane, specifically when it comes to music shows, like imagine having to wake up at like 3 am to record a performance for some trashy music show that lasts about three minutes. and afaik, they do multiple takes but the broadcast doesn't even include their live voices!