Le Sserafim Workout Routine, Diet Plan, and Healthy Habits | Unveiling K-Pop Secret

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Written By Jonathan Deventer

Le Sserafim Workout Routine

Le Sserafim, the fiery rookie girl group taking the K-Pop world by storm, isn’t just captivating audiences with their energetic performances and synchronized dance routines. Their stunning physiques and unwavering stamina have also become a source of fascination. Fans are curious – what’s the secret behind Le Sserafim’s sculpted figures and seemingly limitless energy?

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This article dives deep into the world of Le Sserafim workout routine, exploring their much-talked-about fitness regime, their approach to diet, and the role healthy habits play in maintaining their peak performance. But before we delve into their training secrets, let’s get to know Le Sserafim a little better.

Who are Le Sserafim?

Le Sserafim (pronounced “Le Serafim”) is a six-member South Korean girl group formed by HYBE Labels and Source Music in 2022. The group consists of Kim Garam, Sakura, Kim Chaewon, Huh Yunjin, Kazuha, and Hong Eunseo. They debuted on May 2nd, 2022, with the mini-album “FEARLESS,” which garnered immense popularity and critical acclaim.

MembersKim Garam (left July 2022), Sakura, Kim Chaewon, Huh Yunjin, Kazuha, Hong Eunseo
AgeSakura (25), Kim Chaewon (23), Huh Yunjin (22), Kazuha (20), Hong Eunseo (17)
BirthplaceSakura (Kagoshima, Japan), Huh Yunjin (New York, USA)
Debut DateMay 2, 2022
Fandom NameFEARNOT
Fandom Color(s)Fearless Blue
Discography (Mini-Albums)FEARLESS (May 2, 2022), ANTIFRAGILE (October 17, 2022)
Discography (Singles)UNFORGIVEN (feat. Nile Rodgers) (May 1, 2023), Perfect Night (with Overwatch 2) (October 27, 2023)
Chart PositionsSee Kworb.net https://kworb.net/itunes/artist/lesserafim.html
Social Media FollowersSee Songstats https://songstats.com/artist/hn3so0gw/le-sserafim & Official Accounts
Streaming StatsSee Last.fm https://www.last.fm/music/LE+SSERAFIM & Songstats https://songstats.com/artist/hn3so0gw/le-sserafim
YouTube StatsSee Kworb.net https://kworb.net/youtube/artist/lesserafim.html

Le Sserafim’s Training Philosophy

Le Sserafim Workout Routine

The key to Le Sserafim’s impressive physique and stage presence lies in their rigorous training regime. Unlike some K-Pop groups that focus primarily on aesthetics, Le Sserafim’s training prioritizes both strength and stamina. This allows them to deliver powerful and dynamic performances while maintaining a high level of energy throughout their routines.

Here’s a glimpse into the different aspects of Le Sserafim’s training approach:

  • High-Intensity Interval Training (HIIT): A cornerstone of Le Sserafim’s workouts, HIIT involves alternating periods of intense exercise with short rest intervals. This method helps burn calories efficiently, build muscle, and improve cardiovascular health – all crucial factors for their demanding performances.
  • Dance Practice: K-Pop choreography is notoriously complex and physically demanding. Le Sserafim spends countless hours honing their dance skills, which not only improves their coordination and flexibility but also contributes significantly to their overall fitness.
  • Strength Training: While Le Sserafim doesn’t necessarily bulk up with heavyweights, they do incorporate targeted strength training exercises to build core strength and muscle endurance. This not only improves their posture and stage presence but also helps prevent injuries.

The Le Sserafim Workout Routine

Le Sserafim themselves revealed their signature workout routine on TikTok, sending the internet into a frenzy. This high-intensity circuit is designed to push them to their limits and build the stamina needed for their electrifying performances. Here’s the breakdown:

  • Warm-up: 100 Jumping Jacks (gets the heart rate up and prepares the body for exercise)
  • Cardio: 100 Burpees (a full-body exercise that combines a squat, push-up, and jump, challenging multiple muscle groups)
  • Core: 2 sets of 10 Jump Squats (works the legs and core)
  • Plank Variations: Plank Crawls (for the duration of the song “FEARLESS”) – strengthens core and shoulders, 2 sets of 10 Plank Up-Downs (targets core and triceps), 2 sets of 10 Plank Twists (engages obliques and core)
  • Abdominals: 3 sets of 25 Crunches (isolates the abdominal muscles)

Unveiling Le Sserafim’s Potential Abs Workout Routine

While there’s no official confirmation of Le Sserafim’s exact abs workout routine, we can analyze glimpses from their social media and training videos to create a potential core-focused circuit inspired by their approach. Here’s a breakdown:

Warm-up (5 minutes):

  • Light cardio – Jumping Jacks (30 seconds) followed by High Knees (30 seconds) to get the blood flowing and prepare the core for exercise.
  • Dynamic stretches – Arm circles (forward and backward), torso twists, and leg swings (each for 15-20 seconds) to improve mobility and flexibility.

Core Circuit (3 sets of 12-15 repetitions each):

  • Plank Variations:
    • High Plank (traditional plank on forearms) – targets the entire core, shoulders, and back.
    • Side Plank (each side) – strengthens obliques and improves stability.
    • Russian Twists (with a medicine ball or weight for added difficulty) – engages obliques and rotates the spine.
  • Crunches:
    • Basic Crunches – targets the upper abs.
    • Bicycle Crunches – incorporates rotational movement for obliques and lower abs.
    • Leg Lifts (lying on back with legs straight, raise and lower them) – isolate the lower abs.

Cool-down (5 minutes):

  • Static stretches – Hold gentle stretches like child’s pose, cat-cow, and hamstring stretches for 30-60 seconds each to improve flexibility and prevent post-workout soreness.

Progression and Modifications:

  • This is a sample routine. Beginners can start with fewer sets and repetitions, gradually increasing as they get stronger.
  • Modify exercises as needed. For example, perform knee planks instead of high planks if full planks are too challenging.
  • Focus on proper form over speed or weight. Slow and controlled movements are more effective and reduce the risk of injury.
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Additional Ab Exercises Inspired by Le Sserafim:

Based on glimpses from their social media, Le Sserafim might also incorporate exercises like:

  • Reverse Crunches: Lying on your back with knees bent, lift your lower back off the ground, engaging the lower abs.
  • Mountain Climbers: High-intensity exercise that targets the core and legs.
  • Ab Wheel Rollouts: Advanced exercise for a strong core, requires proper form and stability.

Remember: Consistency is key! Aim for regular core training (2-3 times per week) alongside a balanced diet for optimal results.

Important Disclaimer: This workout routine is incredibly demanding and should only be attempted by individuals with a good baseline fitness level. It’s crucial to listen to your body, modify exercises as needed, and consult a healthcare professional before starting any new exercise program.

Le Sserafim’s Diet Plan

While there’s no official confirmation of Le Sserafim’s exact meal plan, several sources suggest they follow a balanced and sustainable approach to nutrition. Here are some key principles that likely govern their dietary choices:

  • Focus on Whole Foods: Fresh fruits, vegetables, whole grains, and lean protein sources likely form the foundation of their diet. These foods provide essential nutrients for optimal health and performance.
  • Portion Control: Maintaining a healthy calorie balance is crucial. Le Sserafim probably practices portion control to ensure they’re consuming enough energy for their active lifestyle without overindulging.
  • Hydration is Key: Proper hydration is essential for maintaining energy levels, muscle recovery, and overall health. Le Sserafim likely prioritizes staying hydrated throughout the day.

7-Day Sample Le Sserafim Inspired Diet Plan 

This is a sample diet plan inspired by principles Le Sserafim might follow and does not reflect their exact diet. It’s designed to be a balanced and healthy guideline.

General Principles:

  • Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean protein sources.
  • Prioritize portion control.
  • Stay hydrated throughout the day with water and unsweetened beverages.
  • This is a sample plan, feel free to adjust portion sizes, ingredients, and meals based on your individual needs and preferences.

Day 1:

  • Breakfast: Greek yogurt with berries, granola, and a drizzle of honey
  • Lunch: Chicken breast salad with mixed greens, quinoa, avocado, and a light vinaigrette dressing
  • Snack: Apple slices with almond butter
  • Dinner: Salmon with roasted vegetables (broccoli, asparagus) and brown rice

Day 2:

  • Breakfast: Scrambled eggs with whole-wheat toast and spinach
  • Lunch: Lentil soup with a whole-grain roll and side salad
  • Snack: Cottage cheese with chopped fruit
  • Dinner: Tofu stir-fry with vegetables (bell peppers, carrots) and brown rice noodles

Day 3:

  • Breakfast: Oatmeal with banana slices and chia seeds
  • Lunch: Turkey wrap with whole-wheat tortilla, lettuce, tomato, cucumber, and hummus
  • Snack: Handful of mixed nuts and dried cranberries
  • Dinner: Baked cod with roasted sweet potato and steamed green beans

Day 4:

  • Breakfast: Smoothie made with Greek yogurt, banana, spinach, and almond milk
  • Lunch: Black bean burger on a whole-wheat bun with sweet potato fries
  • Snack: Carrot sticks and hummus
  • Dinner: Chicken fajitas with whole-wheat tortillas, grilled vegetables (peppers, onions) and low-fat cheese

Day 5:

  • Breakfast: Whole-wheat pancakes with berries and a drizzle of maple syrup
  • Lunch: Tuna salad sandwich on whole-wheat bread with a side salad
  • Snack: Edamame pods
  • Dinner: Vegetarian chili with whole-wheat bread and a side salad

Day 6:

  • Breakfast: Whole-wheat waffles with scrambled eggs and avocado slices
  • Lunch: Quinoa bowl with roasted vegetables (sweet potato, Brussels sprouts), grilled chicken, and a light tahini dressing
  • Snack: Pear slices with string cheese
  • Dinner: Shrimp scampi with whole-wheat pasta and steamed broccoli

Day 7:

  • Breakfast: Chia pudding with almond milk, berries, and a sprinkle of granola
  • Lunch: Leftover soup or salad from previous days
  • Snack: Greek yogurt with a sprinkle of granola and berries
  • Dinner: Vegetarian sushi rolls with brown rice and avocado

Post-workout Snack (Optional):

  • After intense workouts, Le Sserafim might incorporate a small, protein-rich snack like a protein shake or Greek yogurt with berries to aid muscle recovery. This is optional and depends on individual needs and workout intensity.
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Remember: This is just a sample plan. Feel free to explore different healthy recipes and ingredients to create a balanced and delicious diet that fuels your body and supports your fitness goals

Before and After Results: Building Strength with Sustainable Practices

Unfortunately, due to the nature of K-Pop trainee programs, “before and after” photos specifically showcasing Le Sserafim’s physical transformations pre-debut are not readily available. However, we can analyze photos from their previous activities and compare them to their current physiques to understand the impact of their training.

Here’s a general observation: Le Sserafim members, while naturally slender, have developed a more defined musculature and improved posture since their debut. Their core strength is evident in their ability to execute complex dance moves with precision and stability. This sculpted physique is a testament to their dedication to a well-rounded training regimen that prioritizes both strength and stamina.

It’s important to remember that achieving a physique like Le Sserafim’s takes time, consistency, and a healthy approach. Fad diets and extreme exercise routines are not sustainable solutions.

Le Sserafim and Supplements

There’s limited information on whether Le Sserafim incorporates supplements into their routine. K-Pop idols often endorse various health products, but it’s not always clear if they use them.

A balanced diet rich in whole foods should provide most of the essential nutrients needed for optimal health and performance. Consulting a registered dietitian can help determine if specific supplements might be beneficial based on individual needs.

Here’s a breakdown of some common supplements and their potential benefits for active individuals:

1. Protein Powders:

  • Function: A convenient way to increase protein intake, crucial for muscle building and repair, especially after intense workouts.
  • Considerations: Choose high-quality protein sources like whey, casein, or soy protein. Adjust intake based on individual needs and dietary protein intake.

2. Creatine Monohydrate:

  • Function: May enhance muscle strength and power output during high-intensity exercise like Le Sserafim’s training. It helps replenish ATP (adenosine triphosphate), the body’s primary energy source during short bursts of activity.
  • Considerations: Generally safe for most healthy adults. Consult a doctor before use, especially if you have kidney issues or are pregnant/breastfeeding.

3. Omega-3 Fatty Acids:

  • Function: Play a crucial role in brain health, cognitive function, and reducing inflammation, all beneficial for active individuals. Omega-3s from fish oil may also support cardiovascular health.
  • Considerations: Can be obtained from fatty fish like salmon, tuna, and sardines. Consult a doctor if taking blood thinners or with concerns about potential interactions with medications.

4. Multivitamins and Minerals:

  • Function: Can fill any nutritional gaps if dietary intake is insufficient. Le Sserafim’s demanding schedule might limit their ability to consume a perfectly balanced diet every day. A multivitamin can ensure they get essential vitamins and minerals for optimal health and performance.
  • Considerations: Choose a multivitamin formulated for active individuals and consult a doctor to ensure it doesn’t interfere with any medications. Consider individual needs when choosing a multivitamin, as some might be high in certain vitamins or minerals already obtained through diet.

5. B-Complex Vitamins:

  • Function: B vitamins play a vital role in energy metabolism, converting food into usable energy. This can be particularly beneficial for Le Sserafim’s high energy demands. They also contribute to nervous system function and cognitive health.
  • Considerations: B vitamins are water-soluble and not stored in the body, so regular intake is important. Food sources include whole grains, legumes, and leafy green vegetables. Consult a doctor before use if taking other medications.

6. Electrolytes:

  • Function: Electrolytes like sodium, potassium, and magnesium are essential for maintaining proper hydration and muscle function, especially during intense exercise routines like Le Sserafim’s.
  • Considerations: Electrolyte needs can vary depending on individual sweat rates and activity intensity. Electrolyte supplements can be helpful during extended workouts in hot weather, but consult a doctor before use, especially if you have heart or kidney issues.

Important Note: Supplements should never be used as a replacement for a healthy diet. Always consult a healthcare professional before starting any new supplement regimen.


Building Your FEARLESS Fitness Journey

While replicating Le Sserafim’s exact workout routine might not be feasible for everyone, you can still incorporate elements of their training philosophy into your fitness journey. Here are some tips:

  • Start with a Baseline: If you’re new to exercise, begin with a beginner-friendly program and gradually increase intensity as your fitness level improves.
  • Focus on Consistency: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Consistency is key to seeing results.
  • Mix it Up: Incorporate a variety of activities like cardio, strength training, and flexibility exercises to keep your workouts interesting and target different muscle groups.
  • Listen to Your Body: Don’t push yourself beyond your limits. Take rest days when needed and prioritize proper form over heavy weights.
  • Find What You Enjoy: Choose activities you find fun and engaging. This will increase your chances of sticking with your fitness program long-term.

Remember, fitness is a journey, not a destination. Focus on developing healthy habits, building strength, and improving your overall well-being. Celebrate your progress, big or small, and enjoy the process!

Beyond the Physical: Le Sserafim’s Holistic Approach to Health

Le Sserafim’s dedication to health extends beyond just physical training and diet. They prioritize getting enough sleep, which is crucial for muscle recovery, cognitive function, and overall health. Additionally, they likely manage stress through activities like yoga or meditation, which can be beneficial for both physical and mental well-being.


Le Sserafim’s dedication to their craft and their commitment to a healthy lifestyle are truly inspiring. Their journey serves as a reminder that achieving peak physical fitness is not just about aesthetics; it’s about building strength, stamina, and resilience to perform at your best. By incorporating elements of their training philosophy and focusing on healthy habits, you too can embark on your own FEARLESS fitness journey and unlock your full potential.

Le Sserafim is not just a K-Pop group; they’re role models promoting a healthy and balanced approach to fitness. Their dedication to physical and mental well-being serves as a powerful message for fans worldwide, encouraging them to embrace a healthy lifestyle and chase their dreams with unwavering determination.

Le Sserafim Workout FAQs

Q: What is the Le Sserafim workout?

A: The Le Sserafim workout is a high-intensity circuit routine designed to build strength, stamina, and core stability. It’s known for being very demanding and is not recommended for beginners. Here’s a breakdown:

  • Warm-up: 100 Jumping Jacks
  • Cardio: 100 Burpees
  • Core: 2 sets of 10 Jump Squats
  • Plank Variations: Plank Crawls (for the duration of the song “FEARLESS”), 2 sets of 10 Plank Up-Downs, 2 sets of 10 Plank Twists
  • Abdominals: 3 sets of 25 Crunches

Q: Is the Le Sserafim workout effective?

A: The workout can be effective for building muscle and burning calories, potentially leading to a more defined physique. However, it’s crucial to remember Le Sserafim trains intensely and likely has a lower body fat percentage to begin with, which contributes to visible muscle definition.

Q: Can I do the Le Sserafim workout if I’m a beginner?

A: It’s not recommended for beginners. The workout is very demanding, and improper form can lead to injuries. It’s best to start with a beginner-friendly program and gradually increase intensity as your fitness level improves.

Q: How often did Le Sserafim do this workout?

A: Le Sserafim reportedly performed this workout routine twice a day for two hours during their pre-debut training. This is an extreme training schedule not suitable for most people.

Q: What are some modifications I can make to the Le Sserafim workout?

A: Here are some modifications to make the workout more beginner-friendly:

  • Reduce the number of repetitions or sets.
  • Take longer rest periods between exercises.
  • Modify exercises to lower-impact variations (e.g., walking lunges instead of jump squats).
  • Focus on proper form over heavy weights.

Q: Does the Le Sserafim workout routine include weight training?

A: While the information available doesn’t explicitly mention weight training, Le Sserafim likely incorporates some targeted strength training exercises to build muscle and improve core strength.

Q: Where can I find a video of the Le Sserafim workout?

A: Le Sserafim themselves revealed the workout on TikTok. You can search for “[Le Sserafim Workout Routine]” to find various videos demonstrating the exercises.

Q: Can a Le Sserafim-Inspired Routine Help with Weight Loss?

While Le Sserafim’s exact workout routine isn’t public knowledge, we can draw inspiration from their training philosophy and create a program that promotes weight loss through a combination of cardio, strength training, and core work. Remember, weight loss is influenced by both diet and exercise. This routine is a starting point; adjust it based on your fitness level and goals.

Warm-up (5 minutes):

  • Get your blood flowing and prepare your muscles with light cardio like jumping jacks, high knees, and butt kicks (30 seconds each).
  • Dynamic stretches like arm circles, torso twists, and leg swings (each for 15-20 seconds) will improve mobility and flexibility.

Cardio (20-30 minutes):

Choose an activity you enjoy to maximize adherence. Here are some options:

  • High-Intensity Interval Training (HIIT): Similar to Le Sserafim’s workout, alternate periods of intense exercise (sprints, jumping jacks) with short rest periods. Start with shorter intervals (30 seconds work, 30 seconds rest) and gradually increase intensity as you get fitter. 20-30 minutes of HIIT 3-4 times a week can be highly effective for weight loss.
  • Running or Brisk Walking: Steady-state cardio like running or brisk walking for 20-30 minutes is another great option. You can gradually increase distance or speed as your fitness improves.
  • Dance Cardio: Channel your inner Le Sserafim with dance cardio classes or follow along with online routines. It’s a fun and engaging way to burn calories.

Strength Training (20-30 minutes):

Strength training helps build muscle, which boosts metabolism and aids in weight loss. Focus on compound exercises that work for multiple muscle groups. Here’s a sample circuit (2-3 sets of 10-12 repetitions each):

  • Squats: Target your lower body and core.
  • Lunges: Work your legs and glutes.
  • Push-ups (modify on knees if needed): Strengthen chest, triceps, and core.
  • Rows (using dumbbells or bodyweight): Target your back muscles.
  • Overhead press (dumbbells or bodyweight): Works shoulders and core.
  • Rest for 30-60 seconds between sets.

Core Work (10-15 minutes):

A strong core is essential for overall fitness and helps you maintain good posture during exercise. Here’s a sample core circuit (2-3 sets of 10-15 repetitions each):

  • Planks (traditional or side planks)
  • Crunches
  • Leg lifts
  • Russian twists (with a medicine ball for added difficulty)

Cool-down (5 minutes):

Wind down with static stretches like child’s pose, cat-cow, hamstring stretches, and arm circles (30-60 seconds each) to improve flexibility and prevent soreness.

Progression and Modifications:

  • This is a sample routine. Beginners can start with shorter durations, lower weights, and fewer sets. Gradually increase intensity and duration as you get fitter.
  • Listen to your body. Take rest days when needed and modify exercises as needed.
  • Focus on proper form to avoid injury.

Additional Tips for Weight Loss:

  • Combine this routine with a healthy, balanced diet that focuses on whole foods and portion control.
  • Stay hydrated by drinking plenty of water throughout the day.
  • Get enough sleep – aim for 7-8 hours per night – for optimal recovery and weight management.
  • Track your progress – monitor your weight (not daily), take measurements, or use photos to stay motivated.

Disclaimer: This information is for educational purposes only and should not be interpreted as medical advice. Always consult a healthcare professional before starting any new exercise program.