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Mikasa Ackerman Workout Routine (Attack on Titan Training)

Tracy Thompson
Published by Tracy Thompson
Last updated: September 30, 2022

Mikasa Ackerman is a fan favorite on the anime series Attack on Titan, and with good reason.

Mikasa defeats her foes and fiercely defends her allies.

Some of my anime friends were wondering if it is possible to achieve the agility, endurance, and well-toned physique of this tough and focused Titan soldier.

I did some extensive research and came up with a full-body exercise plan, including cardio and strength, along with diet and supplement suggestions that should be able to get you closer to the fitness level of Mikasa Ackerman.

Continue reading to learn how to train like Mikasa.

Mikasa Stats

  • Height: 5’7”
  • Weight:155 lbs

Keep in mind this is a fictional anime character and that this Mikasa Ackerman workout routine is designed to get you as close to her body shape as possible in the real world.

Character Highlights

Mikasa Ackerman is a human female soldier in the anime series Attack on Titan. She is physically tough, determined, and very protective, especially of Eren Yeager.

Eren Yeager rescued her after human traffickers murdered her parents [1].

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Mikasa Ackerman Workout Routine

Mikasa Ackerman working out her abs

Mikasa has no special power to combat her foes, relying on pure muscle and agility, so exercises that promote the development of strength, endurance, flexibility, and coordination would be the focus of a Mikasa Ackerman workout routine.

Because calisthenics is high intensity and low rest, it would be an excellent option for Mikasa.

It provides muscle growth, cardio boost, and increased flexibility, all attributes needed to be the fit female protagonist in Attack on Titan.

Beyond endurance and stamina, Mikasa is known for her well-toned abs, arms, and legs.

She probably would incorporate resistance training into her workout routine to achieve that.

In the sample Mikasa workout plan below, I have scheduled one day to target the upper body and another to target the lower body in between days focused on calisthenics, endurance, and combat and agility training.

Monday: Calisthenics

  • Warm-up and stretch
  • Jogging 20 minutes

Circuit: 20 reps x 5 sets:

  • Pistol squats
  • Push-ups
  • Pike push-ups
  • Crunches
  • Burpees
  • Dips
  • Reverse sit-ups
  • Pull-ups

Combat training:

  • Punch bag: 20 minutes
  • Kick bag: 10 minutes

Tuesday: Upper Body

  • Warm-up and stretch
  • Run 3-5 miles

Strength Training:

  • Warm-up and stretch
  • Run 3-5 miles
  • Strength Training:

Wednesday: Calisthenics

Warm-up and stretch

Sprint training:

  • Jog 5 minutes/sprint 1 minute: repeat four times

Circuit: 20 reps x 5 sets

  • Bar rows
  • Close-grip push-ups
  • Lunges
  • Sit-ups
  • Jumping jacks
  • Chin-ups
  • Reverse crunches
  • Knee highs
  • Burpees

Combat training:

  • Shadow boxing: 20 minutes

Thursday: Lower Body

  • Warm-up and stretch
  • Run: 3-5 miles

Strength Training:

  • Squat: 3 sets of 10 reps
  • Leg press: 3 sets of 10 reps
  • Hamstring curl: 3 sets of 10 reps
  • Weighted lunges: 3 sets of 10 reps
  • Weighted step-ups: 3 sets of 10 reps

Friday: Calisthenics

  • Warm-up and stretch
  • Jogging 10 minutes

Circuit: 20 reps x 5 sets:

  • Pistol squats
  • Push-ups
  • Pike push-ups
  • Crunches
  • Burpees
  • Dips
  • Reverse sit-ups
  • Pull-ups

Combat training:

  • Punch bag: 20 minutes
  • Kick bag: 10 minutes

Sprint training:

  • Jog 5 minutes/sprint 1 minute: repeat four times

Circuit 3: 20 reps x 5 sets

  • Jump squats
  • Decline push-ups
  • Pike push-ups
  • Hanging leg raises
  • Pistol squats
  • Bear crawl
  • Crunches
  • Burpees
  • Close-grip pull-ups

Combat training:

  • 20 minutes of Kali stick drills

Saturday: Active Rest Day

Light exercises like cycling, swimming, and yoga are all great options on an active rest day.

Sunday: Active Rest Day

Same as Saturday.

What Would Her Diet and Nutrition Be Like?

Fish, cucumber, and egg

Mikasa’s diet and nutrition would need to be clean, rich in micronutrients and focused on high protein sources. Eating clean and healthy is as vital as your workout routine to maintain a high fitness level.

Protein is essential to support muscle mass and health [2].

Good sources of complete protein include meat, poultry, fish, eggs, and dairy. Other sources of protein, albeit not complete, include vegetables, nuts, seeds, grains, and fruits, which offer a ton of other nutrients.

Balance is also necessary for maintaining a healthy diet. Incorporate micronutrients, carbohydrates, fats, and limit or eliminate processed foods. Lentils, spinach, whole grains, kale, squash, and avocado are great additions to your meals.

Limit refined carbohydrates; they offer very little in terms of nutrients.

Stay hydrated. Water is one of the purest things you can drink, and it may alter metabolism, promoting weight loss [3].

“Ideally, you should consume 0.36 grams of protein for every pound of body weight. Protein should also make up approximately 15% of your total daily caloric intake.”

-Miriam E. Nelse, Ph.D

  • Pistol squats
  • Push-ups
  • Pike push-ups
  • Crunches
  • Burpees
  • Dips
  • Reverse sit-ups
  • Pull-ups

What Supplements Would She Take?

Besides her physical ability, Mikasa is known for her focus and determination.

To enhance that focus and boost energy for a workout, it is reasonable to determine that Mikasa would take a pre-workout supplement to boost focus.

The caffeine in pre-workouts improves energy and focus, allowing for a higher-intensity workout [4].

Other ingredients, contained in pre-workout, like creatine supplements and l-citrulline can reduce muscle fatigue and aid recovery [5].

Related Article: Goku Workout Routine

FAQs

How Much Does Mikasa Workout?

Mikasa would have to work out at least five days a week to achieve and maintain the fitness level needed to be a soldier in the Attack On Titan series.

How Much Does Mikasa Ackerman Weigh?

Mikasa Ackerman weighs 155 lbs. At 5’7”, this would suggest she would be on the higher end of a healthy weight range for her height; given her well-toned physique, I would attribute this to muscle mass and not fat.

Are You Ready to Workout Like Mikasa?

Commit to the Mikasa workout each week, whether you are a beginner or more advanced in your exercise habits. I bet you’ll see more muscle definition, have better endurance, and feel awesome.

Remember, each type of training has its place, cardio, endurance, and resistance to build a well-toned body.

Add in healthy eating habits and a pre-workout supplement for women to give you energy and laser focus for your workout, and you’ll be the real-life Mikasa before you know it.

Grab your water and give the Mikasa workout a go.


References:

  1. https://myanimelist.net/character/40881/Mikasa_Ackerman
  2. https://pubmed.ncbi.nlm.nih.gov/25757896/
  3. https://pubmed.ncbi.nlm.nih.gov/18787524/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835847/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083567/
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