The members of global sensation BTS—Jin, Suga, J-Hope, RM, Jimin, V, and Jungkook—are renowned not only for their groundbreaking music and captivating performances but also for their impressive physiques. Fans often wonder about the fitness regimens that contribute to their toned bodies and high energy levels on stage. While their rigorous dance practices form the core of their physical activity, individual members incorporate various exercises and dietary habits to maintain their peak condition.
A recent gym vlog featuring RM, V, and Jungkook, uploaded by their longtime trainer Ma Sun-ho, gave fans a glimpse into their intense training, sparking global buzz and an in-depth analysis by GQ Magazine. The trainer revealed that the members follow a demanding schedule that can include early morning jogs, weightlifting, and even second workout sessions in the evening, alongside their music production and choreography practices.
The Pillars of K-Pop Fitness: Dance and Bodyweight Training
For K-pop idols like BTS, dance is not just an art form; it’s a primary component of their fitness program. These daily dance practices are high-intensity cardio sessions, often lasting two to three hours, which combine cardiovascular exercise with complex choreography, developing both strength and endurance. This intense activity helps them burn a significant number of calories and maintain lean muscle. Beyond dance, bodyweight exercises are favored for building lean muscle without excessive bulk, crucial for their agility and dance performances.
Individual Fitness Approaches Within BTS
While dance is a common thread, each member reportedly has personal preferences and routines that contribute to their overall fitness.
Jungkook’s Intense Bodyweight and Cardio Routine
Jungkook, often lauded for his “chiseled physique,” follows a demanding workout routine that combines extensive cardio with a robust bodyweight circuit. His cardio primarily comes from 2-3 hours of daily dance practice.
His bodyweight routine, which can be done without equipment, includes:
- Squats: 20 to 100 repetitions (some sources suggest 100 squats upon waking).
- Push-ups: 20 repetitions.
- Jump Squats: 20 repetitions.
- Pike Push-ups: 20 repetitions.
- Planks: 10 repetitions, or a one-minute normal plank followed by a one-minute side plank on each side.
- Mountain Climbers: 20 repetitions.
- Burpees: 15 repetitions.
- Crunches: 20 repetitions, or 30 reps of an unspecified ab workout.
- Leg Raises: 20 repetitions.
- Superman Exercises: 20 repetitions.
- Lunges: Two sets of 20 repetitions.
Jungkook is also reported to incorporate a few minutes of boxing. For his diet, he focuses on three meals a day with a light snack, prioritizing protein and healthy Korean dishes, avoiding junk food and empty calories. He has, however, reportedly undergone extreme diets for specific events, such as a five-day water fast for the “Butter” music video.
RM’s Holistic Approach: HIIT, Strength, and Core
RM, known for his “chiselled and buff body,” combines various training methods, emphasizing a full-body workout rather than focusing on specific areas. His routine includes:
- High-Intensity Interval Training (HIIT): This dynamic approach alternates intense bursts of exercise with brief rest periods to boost cardiovascular endurance, burn calories, and sculpt his physique. Exercises like burpees, jumping jacks, and mountain climbers are often incorporated into HIIT.
- Strength Training: RM engages in strength training to build lean muscle mass and overall strength, including exercises like squats, deadlifts, barbell thrusts, wall ball shots, box jumps, and handstand push-ups.
- Core Exercises: Planks, crunches, and dynamic movements are key to fortifying his core strength, balance, and flexibility. He also includes hanging leg raises.
- Dance Workouts: Like other members, dance is a significant part of his fitness regimen.
- Cardio: In addition to dancing, his cardio includes running, swimming, cycling, air squats, and burpees.
- Yoga: He also invests time in yoga for mood regulation and emotional control.
RM’s diet reportedly consists of three meals a day with occasional snacks, and he has been known to fast after 6 PM.
Jimin’s Dancer-Centric Regimen and Core Focus
Jimin, admired for his “glorious abs and fit physique,” primarily relies on intense dance practices for cardio and incorporates targeted bodyweight exercises. His routine focuses on core stability and flexibility.
- Cardio: Rigorous dance sessions, lasting up to two hours, fulfill his cardiovascular fitness needs. He also incorporates cycling and running.
- Abdominal Workout: His core regimen includes pike push-ups, jumping jacks, leg raises, push-ups, crunches, and wall pull-ups. Trainers suggest rotating through planks, hanging leg raises, V-ups, and toe touches.
- Bodyweight Exercises: He favors fundamental movements like push-ups, crunches, and squats.
- CrossFit: Jimin reportedly includes CrossFit in his routine, which is a high-intensity workout combining strength training and cardio.
Jimin has been open about past extreme dieting, including eating only one meal a day for 10 days for the “Blood, Sweat & Tears” era, leading to health issues. He later shifted to eating healthier foods like vegetables, fruits, and chicken.
J-Hope’s Bodyweight and Dance Emphasis
J-Hope, praised for his “slender and toned figure,” primarily utilizes dance practice as his main workout, complemented by a simple bodyweight routine. He reportedly does not frequent gyms.
- Dance Practice: Daily dance rehearsals are a crucial part of his fitness.
- Bodyweight Exercises: His regimen includes jumping jacks, squats, crunches, cross punches, mountain climbers, lunges, planks, leg raises, and push-ups. He reportedly performs each of these for 20 reps in four sets with a 30-second rest between sets. Cross punches are done 100 times per session.
J-Hope reportedly controls his food portions to maintain his physique and his diet includes oats, fruits, chicken, vegetables, and salmon.
Suga’s Lean Physique and Controlled Intake
Suga maintains a lean body and “perfect abs” through consistent dance practice and daily bodyweight workouts.
- Dance Practice: Like his bandmates, Suga engages in 2-3 hours or more of dance practice daily.
- Bodyweight Workouts: He performs bodybuilding workouts as warm-ups and daily exercises, including push-ups, mountain climbers, jumping jacks, squats, lunges, crunches, leg raises, and planks.
Suga is known to reduce his food intake and has a “unique and shocking diet.” He has revealed a breakfast smoothie recipe with almond milk, bananas, blueberries, protein powder, and surprisingly, chicken breasts, aimed at muscle gain. He also reportedly avoids eating after 6 PM and drinks plenty of water.
Jin’s Discipline for Visuals
Jin, as the group’s “main visual,” has a history of strict dieting to maintain a slim physique.
- Past Extreme Dieting: He once consumed only two packs of chicken breast daily (four chunks) for an entire year, which led to malnutrition.
- General Workouts: While specific details on his current rigorous gym routine are less publicly detailed compared to others, the general K-pop idol fitness philosophy of dance and bodyweight exercises would apply. There is a “Jin Kazama” workout routine found in some fitness resources that focuses on a hybrid training system with big lifts, core, and calisthenics, aiming for a shredded aesthetic and body control, though it’s unclear if this is directly affiliated with BTS’s Jin.
V’s Emphasis on Enjoyment and Mindset
V stands out for his approach to fitness, which he suggests is less about strict diets and more about enjoying the process and maintaining a positive mindset.
- Exercise as a Hobby: V has stated that exercise should be a hobby and even jokingly suggested that playing video games can count.
- Dance Practice: Similar to other members, dance practices contribute to his fitness.
- Recent Gym Sessions: He has recently been seen lifting heavy alongside RM and Jungkook with trainer Ma Sun-ho, focusing on shoulders and arms, indicating a current dedication to building his physique.
While V hasn’t publicly discussed following specific diets, he has emphasized “not stressing” while eating and enjoying food, believing happy thoughts while eating can help with weight management.
The Expert Trainer’s Perspective
Longtime BTS trainer Ma Sun-ho highlights the group’s immense dedication and consistency. He observed RM, V, and Jungkook lifting heavy, using controlled movements and varied ranges of motion, which celebrity trainer Kirk Myers noted as signs of professional-level training. The blend of free weights and machines is utilized to maximize results for muscle growth. Their rigorous schedule, including early morning jogs and weightlifting, underscores their commitment to physical excellence for their performances and comebacks.
Overall, the ripped physiques of Jin, Suga, J-Hope, RM, Jimin, V, and Jungkook are a testament to a combination of intense dance choreography, disciplined bodyweight and strength training, and mindful (though sometimes extreme in the past) dietary choices. Their commitment, guided by expert trainers, allows them to maintain the stamina and stage presence that has captivated millions worldwide.
