Can You Keep Up With a K-Pop Idol?
If you’ve seen the Le Sserafim workout trending on TikTok or YouTube, you already know, it’s no walk in the park.
This high-energy routine is based on a pre-debut training style linked to the K-pop group (yup, you guessed it right) Le Sserafim, known for their powerful performances and strong, lean physiques.
The routine is simple in design, but somehow intense in action.
It combines high-rep cardio moves with ab-burning core work that pushes your limits and leaves you dripping in sweat.
Fans say it helps burn 500+ calories per session, with results you can feel in your legs, core, and stamina.
But here’s the catch.
It’s not easy.
The full workout includes 100 burpees, jump squats, and dozens of planks and crunches. It’s a serious test of endurance, but with smart tweaks, it can be adapted to fit nearly any fitness level.
In this article, you’ll learn the exact 7 moves from the viral Le Sserafim workout, how to scale (whether up or down) them to your level, and a few things that you can easily do to stay consistent with it.
Whether you’re here for the abs, the sweat, or just a new challenge, this routine truly delivers.
What Is the Le Sserafim Workout and Why It’s Going Viral
If you’ve spent time on TikTok or YouTube lately, chances are you’ve come across the “Le Sserafim workout.”
It’s a trending fitness challenge inspired by the Korean girl group Le Sserafim, known for their fierce choreography, strong stage presence, and athletic figures.
The routine that’s gone viral isn’t an official plan from their trainers. Instead, it’s a fan-created version said to mimic their pre-debut training. It combines explosive cardio and high-rep core work, all meant to help build a leaner, stronger body, just like the idols.
So why has this caught on?
Well, because it’s simple to follow (and you can even do it at home), high-intensity, and promises REAL results. People are calling it a “full-body burner” and sharing their 7-day or 30-day results across social media.
But here’s something important to keep in mind: Le Sserafim members are professional performers. They train for hours daily with coaches, choreographers, and nutritionists. Their level of fitness comes from years of discipline, not just one viral workout.
Still, this challenge works well as motivation.
It gives you a structure to follow, pushes your limits, and helps you build endurance, especially if you stick with it.
7 Moves That Make Up the Le Sserafim Workout
This trending circuit isn’t just viral just because the group behind it is famous. It’s gaining popularity because it’s really effective.
You see, this is a full-body workout that combines cardio and core training for maximum impact.
The structure is simple, but the effort it demands is NO joke.
Below are the 7 moves that make up the routine, explained in a way that even beginners can follow and try at their own pace.
1. Jumping Jacks – 100 Reps
This is your warm-up and heart rate booster. Start with your feet together and arms down by your sides. Jump both feet out wide while raising your arms overhead, then jump back to your starting position.
Do it at a steady pace and break it into 4 sets of 25 if needed.
2. Burpees – 100 Reps
These are the toughest part of the workout for most people. Start by standing tall, then squat down and place your hands on the floor. Jump your feet back into a plank, do a push-up (or skip it if you’re just starting), jump your feet forward, and stand or jump up.
It’s okay to do fewer reps at first, try 2 or 3 sets of 10 and build from there.
3. Jump Squats – 2 Sets of 10
Stand with your feet shoulder-width apart. Lower into a squat, then jump up powerfully, landing softly back into the squat position.
This move targets your legs and glutes while keeping your heart rate high. If jumping feels like too much, start with regular bodyweight squats.
4. Plank Crawls (to a song beat)
Get into a high plank position, hands under shoulders, legs extended behind you. Step your right hand and right foot forward, then your left. Keep moving in a straight line, side to side, or even forward and back depending on your space.
This works your core, shoulders, and coordination.
5. Up-and-Down Planks – 2 Sets of 10
Begin in a high plank (on your hands), then lower one elbow at a time to get into a forearm plank. From there, press back up one hand at a time. Keep your hips steady as you move.
This strengthens your abs, arms, and chest all at once.
6. Plank Twists – 2 Sets of 10
Stay in a forearm plank and gently twist your hips side to side, tapping them toward the floor.
This activates your obliques, the side muscles of your core and helps sculpt your waist.
7. Crunches – 75 Reps (Usually 3 Sets of 25)
Lie flat on your back with knees bent and hands lightly behind your head. Lift your shoulders off the ground just enough to feel your abs contract, then lower with control.
You can split this into three rounds to make it more manageable.
This mix of moves targets nearly every major muscle group, especially your core. And when done at a consistent pace, this workout can burn around 400–600 calories per session, depending on your body weight and how hard you push.
Up next, we’ll look at how to safely modify these moves if you’re just getting started.
Why the Le Sserafim Workout Feels So Intense
If you’ve ever tried doing even a few burpees in a row, you already know this isn’t your average home workout.
What makes the Le Sserafim routine so tough is how it blends high-speed cardio with nonstop core activation.
You’re moving fast, sweating really hard, and always working to stay balanced, all in just one session. (That’s no joke)
And it’s not just about burning calories. The jumping jacks, burpees, and squat jumps push your heart rate sky-high, which helps with fat loss.
But then you shift into a long stretch of core-focused moves, planks, twists, crunches, that tighten and strengthen your entire midsection.
This back-to-back setup means your muscles don’t get much rest, especially your core. That’s why even people who exercise regularly find it challenging.
And here’s the key: LE SSERAFIM idols don’t rely on this workout alone.
Their routines also include hours of daily dance practice, regular stretching, and sessions with pro trainers. The version that’s gone viral is just one piece of their bigger training puzzle.
if it feels tough for you, that’s totally normal. Because it’s supposed to be.
Beginner-Friendly Modifications You Can Easily Do
The full Le Sserafim workout isn’t made for beginners. (and that’s okay) And if the idea of doing 100 burpees or 75 crunches makes you want to quit before you start, there’s a better way to approach it.
Because hear me out.
You (yes YOU) can still get a great workout without doing the entire routine all at once.
Here are several beginner moves that you can do.
Start Small and Build Up
Instead of doing 100 burpees, start with 5 or 10. That’s enough to get your heart rate up, right?
Aside from that, you can also cut the crunches to 20–30 reps and jump squats to regular squats. Just always keep in mind to keep the form right, and not just rushing to the finish.
Split It Into Short Sessions
You don’t have to do all 7 moves back-to-back. Try doing half the routine in the morning and the rest in the evening. Or space it out throughout the day, whatever keeps you moving without burning out.
Use Easier Versions of Each Move
- Walking Burpees: Skip the jump and step your feet back one at a time.
- Bodyweight Squats: Do slow, deep squats without the jump.
- Knee Planks or Wall Planks: Instead of up-and-down planks, hold a plank on your knees or use a wall for support.
- Slow Crunches: Go at your own pace and rest when needed.
Prioritize Rest and Recovery
Try this workout just 2–3 times a week to start. Then on the other days, go for a walk, stretch, or do some light movement to help your muscles recover. Rest is where real progress happens.
Over time, as your strength grows, you’ll naturally be able to take on more.
The goal isn’t to match a K-pop idol rep-for-rep, (as I said before, they are doing this for a long time) it’s to build strength and stay consistent in a way that works for you.
A Smarter Way to Step It Up Even Further
Once you’re comfortable with the beginner’s tweaks, you might feel ready for more challenges.
But instead of jumping straight into all 100 burpees, a safer and more realistic approach is to level up with structure and patience.
Mix High and Low Intensity
Try scheduling the LE SSERAFIM workout just 2–3 times per week. On the other days, swap in something lighter like dance cardio, walking, or stretching.
This keeps your body moving without draining your energy or overworking your muscles.
Here’s one idea:
- Monday: Idol workout (half or full round)
- Tuesday: Low-impact cardio (dance, walk, cycling)
- Wednesday: Rest or gentle yoga
- Thursday: Idol workout (aim for more reps)
- Friday: Dance workout or HIIT lite
- Saturday: Rest
- Sunday: Optional bonus round (short version)
Trim the Rest (Not the Form)
As you get stronger, try reducing your rest time between exercises, just 30 seconds instead of a full minute, for example.
But remember, never sacrifice good form just to go faster. It’s better to do 15 clean reps than 25 rushed ones that strain your joints.
Let Progress Lead the Way
Don’t worry if you’re not doing the full routine perfectly yet. Progress isn’t about hitting idol-level reps overnight. It’s about showing up, moving with intention, and doing a little better than last week.
Stick with that mindset, and you’ll keep improving, without injury or burnout.
Does Diet Really Matters More Than the Moves?
YES!
Doing the LE SSERAFIM workout is a powerful step. (we can all agree to that)
BUT, it’s only one piece of the puzzle.
If you’re aiming to slim down, tone up, or see more defined abs, what you eat plays an even bigger role than your reps.
K-Pop idols often pair intense workouts with strict meal plans. They have nutritionists guiding every bite, making sure their meals match their training.
While you don’t need a professional chef or a rigid plan, what you fuel your body with can make or break your results.
Here’s what really counts:
- Stay in a slight calorie deficit. This means eating fewer calories than you burn, but not drastically. A small deficit (about 300–500 calories daily) helps you lose fat steadily without feeling starved.
- Focus on whole foods. Prioritize lean proteins (chicken, tofu, eggs), colorful veggies, fruits, healthy fats (avocados, nuts), and fiber-rich carbs (like oats or brown rice). These keep you full, energized, and help repair your muscles.
- Skip crash diets. Extreme restrictions may give fast results, but they’re not sustainable. Slow and steady progress is healthier and sticks longer.
- Hydration counts too. Water supports digestion, muscle recovery, and energy. Drink enough throughout the day, especially if you’re sweating a lot during workouts.
Simply put, you can do every burpee on the list, but if your nutrition isn’t aligned, visible changes will come much slower. Treat your meals like fuel, and your workouts will work even harder for you.
But, What Can You Expect While Doing
The LE SSERAFIM Workout?
Well, trying the LE SSERAFIM workout, even just a few days a week, can lead to real changes in your body and how you feel.
Here’s what you might notice after a few weeks of consistent effort:
More stamina
At first, even 10 burpees might feel impossible.
But with time, your body adapts. You’ll catch your breath faster, recover quicker between moves, and feel less winded during daily tasks.
Stronger core
All those planks, twists, and crunches train your abs and deep core muscles. You’ll notice better balance, improved posture, and a more stable feeling when you move.
Leaner muscles
Exercises like squats, planks, and burpees help build lean muscle, especially in your legs, arms, and core. This doesn’t mean bulking up, it means more definition and tone.
Now, about those abs, they don’t just come from crunches. Even with perfect form, visible abs only show when your body fat percentage is low enough. That requires a mix of smart eating, full-body fat loss, and patience.
So instead of chasing a six-pack overnight, focus on how your body feels.
Are you stronger than last week? Can you do more reps or last longer?
These are the signs that you’re getting closer to your goal, even if the mirror hasn’t caught up yet.
Your Version of the Idol Workout Still Counts
The LE SSERAFIM workout may have started as a K-pop-inspired challenge, but its value goes far beyond social media trends.
It’s a reminder of what your body can do with a little structure, energy, and commitment.
You don’t need to copy every rep to get results. The key is making it work for your body and your lifestyle.
Maybe you’re starting with five burpees instead of fifty. Or holding a plank for 20 seconds instead of powering through all the twists.
That’s not falling short, it’s building a real, sustainable habit. What matters most is progress, not perfection.
So treat the LE SSERAFIM workout as a launchpad. Adjust the pace. Make it fun. Celebrate every small win.
Because whether you’re training like an idol or just dancing like one in your living room,..
What you’re building is yours and that’s POWERFUL.
Build Your Own K‑Pop‑Inspired Workout Plan
If the LE SSERAFIM workout got you fired up, the next step is keeping that energy going all week. The easiest way to do that is with a plan that’s already laid out for you.
I put together a FREE Weekly Workout Schedule that takes out the guesswork and helps you stay consistent. It’s simple, balanced, and flexible enough to fit dance sessions, quick strength workouts, or high-energy circuits.
With everything mapped out, you can focus on showing up and making progress instead of wasting time figuring out what to do.
Frequently Asked Questions
1. Is the Le Sserafim workout safe for everyone?
It’s a powerful and demanding routine. If you’re new to exercise or dealing with joint pain, it’s safer to start with lighter versions, like shorter sets or gentler moves. Always check with your doctor before beginning any new workout.
2. How many calories does it burn?
This routine is high-energy, combining cardio and core work. Depending on your weight and effort, you could burn between 400 and 600 calories per session. Even if you’re just starting, you’ll still get a solid workout.
3. Can I do it every day?
Doing the full routine every day can lead to fatigue or sore muscles. It’s better to start with 2–3 sessions weekly and add light cardio or rest days in between. This gives your body time to recover and build strength.
4. What’s a good beginner version?
Scale down to make it doable and safe. Try 5–10 burpees instead of 100, walk instead of jump, hold planks instead of doing the full movement, and reduce crunches. Slow, steady steps lead to lasting progress.
5. When will I see results?
Everyone’s journey is different. You may feel stronger or less winded in just a week or two. Visible changes like firm abs or toned arms often appear after consistent effort, usually around 4 to 6 weeks, especially when paired with healthy eating.
