Naruto Workout And Diet Routine (Anime Training)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 24, 2024
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I’ve been a huge fan of both Marvel cartoons and Japanese anime since I was a kid, and our team at Total Shape recently had a discussion about what a workout would look like for these animated characters.

The most popular anime character for the last few years has been Naruto, and if you’ve followed the series since the start, then you’ll have noticed that he doesn’t just gain control of his powers but also becomes physically stronger.

So, we decided to do some research to come up with a Naruto workout routine inspired by the anime series.

Here’s what we put together through a few weeks of research.

Naruto’s Stats

  • Height: 5’11”
  • Weight: 125 lbs

These are stats taken from part two, and you have to take into account that this is a fiction anime series.

“Hard work is worthless for those that don't believe in themselves.”

– Naruto Uzumaki

Naruto Workout Routine

To come up with this Naruto workout routine, we looked beyond the superpowers he has and tried to figure out what kind of training he’s revealed in episodes.

We also took into account that he has a strong and slim build rather than the bulked-up bodybuilder look.

Here’s what we came up with.

Monday: Legs And Core

A man doing squats outside

The Naruto workout routine starts with a leg workout day, which is important for fast running speed. 

  • Warm-up Naruto run (15 minutes)
  • Back squats (3 sets of 15 reps)
  • Leg press (3 sets of 15 reps)
  • Hamstring curls (3 sets of 15 reps)
  • Calf raises (3 sets of 15 reps)
  • Dumbbell lunges (3 sets of 15 reps)
  • Sit-ups (3 sets of 25 reps)
  • Leg raises (3 sets of 25 reps)
  • Body twists (3 sets of 25 reps)
  • Bicycle kicks (3 sets of 25 reps)

Tuesday: Chest And Arms

A man doing bench presses

Now we’re moving on to a workout for building a strong upper body in preparation for martial arts. 

  • Warm-up rowing machine (15 minutes)
  • Incline bench press (3 sets of 15 reps)
  • Dumbbell chest flys (3 sets of 15 reps)
  • Hammer curls (3 sets of 15 reps)
  • Cable crossovers (3 sets of 15 reps)
  • Preacher curls (3 sets of 15 reps)
  • Cable pushdown (3 sets of 15 reps)

Wednesday: MMA Training

Two boxers punching

You can’t be an anime superstar like Naruto without learning some martial arts.

You’ll need to head to some form of kickboxing training at least one day a week to eventually have the abilities of a Ninja.

If you’ve never done any martial arts, then see if there’s an MMA school near you to experience a few different styles.

Or else check out boxing, Taekwondo, or Karate gym.

Thursday: Back And Shoulder

A man lifting a dumbbell

Now we’re moving back to the upper body. 

  • Warm-up Naruto run (15 minutes)
  • Military press (3 sets of 15 reps)
  • Front raises (3 sets of 15 reps)
  • Lat pulldown (3 sets of 15 reps)
  • Dumbbell shrugs (3 sets of 15 reps)
  • Lateral raises (3 sets of 15 reps)

Friday: High-Intensity Interval Training

A man doing pull ups on a bar

This will need to be a CrossFit gym training class with very short breaks in between sets. The goal is to keep your heart rate up to a maximum and train like a Ninja.

Here is a sample set of stations.

  • Alternating 100m jog and sprint for a total of 500m
  • 20 pull-ups
  • 30 kettlebell swings
  • 30 mountain climbers
  • 15 Burpees
  • 60 seconds battle rope
  • 2-minute plank

Saturday/Sunday: Active Rest And Recovery

If you’ve followed Naruto over the many series, you’ll know that there are very few moments of rest. His character might take the odd break from all the action and fighting but will never skip an opportunity to prove himself worthy of becoming the Hokage Ninja of his village.

So, what you can do on weekends is step away from the Naruto workout routine and spend some time outdoors.

Go for a few walks a day and even do a light job to loosen those calves.

The goal is to remain active and recover faster, so you’re ready to do the workouts again next week.

Naruto Workout Principles

A topless ninja doing a pose

The approach we took to this Naruto workout routine was to figure out how the workouts would support someone to train like an MMA fighter or Ninja.

Of course, Naruto learned his skills from childhood, but for adults to build up the physical strength and slim build of a fighter requires a different approach to what a typical bodybuilder will go through.

So, we came up with a combination of high reps on weights and dedicated days to burning as much fat as possible through HIIT.

What’s His Diet Plan?

A man thinking while looking at vegetables

What was more difficult to come up with than the Naruto workout routine was a Naruto-inspired diet plan.

I had some friends in Japan help out with this to come up with a typical meal plan. 

  • Breakfast: Miso soup, a large bowl of white rice
  • Snack: Protein bar or shake
  • Lunch: Mixed sushi plate  and a bowl of white rice
  • Snack: Protein bar or shake
  • Dinner: A large portion of mixed fish, steamed vegetables and a bowl of white rice

And if you want to speed up your progress a bit more, then I recommend that you invest in a great whey protein and pre-workout supplement.

What Supplements Would He Take?

A man looking confused at supplements

I’m not sure if there’s a secret supplement to gain his abilities and powers, but there are a few supplements that you will definitely want to take if you want to achieve a Naruto-like build.

Whey Protein

This should be on the list for every kind of body transformation. According to Cleveland Clinic, whey is ideal for all athletes as it provides the full range of essential amino acids that your muscles need to repair and recover [1].

Pre-Workout

Pre-workout supplements use natural ingredients like amino acids and herbs to boost your exercise performance and reduce the level of fatigue.

These aren’t magic potions that give you Naruto-style workout powers, but they can help to boost your training performance enough to speed up your progress.

Fat Burner

According to the National Institute of Health (NIH), one problem when you train a lot at the gym is that with muscle growth, you also build up some fat reserves [2].

Natural fat burners for men and women can help boost your metabolism to remain in control of those fat reserves and achieve a much more stable BMI.

T-Booster

According to NIH, another important factor for gaining muscle strength is your level of natural testosterone production [3].

But you don’t have to resort to steroids as natural T-boosters for men can have similar but slower effects on your workouts.

FAQs

How To Get a Body Like Naruto?

To achieve a body like Naruto, incorporate workouts inspired by his ninja training: agility drills for quick reflexes, bodyweight exercises like push-ups and pull-ups for upper body strength, core workouts for stability, and endurance running to build stamina, all combined with martial arts training for agility and coordination.

How Often Should One Follow the Naruto Workout Routine?

Ideally, the Naruto workout should be done 4-5 times a week, allowing for balanced training intensity and adequate recovery time to mimic the rigorous training of a ninja.

How Long Is a Typical Naruto Workout Session?

A typical Naruto workout session lasts about 60 to 90 minutes, combining various exercises for a full-body workout that enhances endurance, strength, and agility.


References:

  1. https://health.clevelandclinic.org/is-whey-protein-good-for-you
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5786199/
  3. https://pubmed.ncbi.nlm.nih.gov/2917954/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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