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.
Mikasa Ackerman Workout Routine
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.
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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
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?
When I thought about Mikasa's diet and nutrition plan, I realized that it had to be clean, packed with essential nutrients, and centered around high-quality protein sources.
I firmly believe that maintaining a healthy diet is just as crucial as the workout routine itself when it comes to achieving and maintaining a high level of fitness.
Based on a study published by the National Institutes of Health (NIH), protein plays a critical role in preserving muscle mass and promoting muscle growth [1].
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.
Stay hydrated. According to insights from the National Institutes of Health (NIH), water is one of the purest things you can drink, and it may alter metabolism, promoting weight loss [2].
“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.
According to a study published by the National Institutes of Health (NIH), other ingredients contained in pre-workout, like creatine supplements and l-citrulline, can reduce muscle fatigue and aid recovery [3].
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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.
References:
- https://pubmed.ncbi.nlm.nih.gov/25757896/
- https://pubmed.ncbi.nlm.nih.gov/18787524/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083567/
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