What Is the LE SSERAFIM Workout? How to Do This K-Pop Fitness Trend

The viral LE SSERAFIM workout is where the worlds of K-pop and fitness collide! Keep reading to discover how to do the intense exercise routine that the girl group LE SSERAFIM follows before each performance. Plus, learn about its potential benefits, the results you can expect, how many calories it burns, whether it's safe to do, and so much more, with expert workout tips from personal trainers.

LE SSERAFIM Workout Routine

ACE certified personal trainer Monica Morris says the LE SSERAFIM workout was created by the K-pop group LE SSERAFIM and is mostly composed of aerobic exercises. The workout consists of:

100 jumping jacks
100 burpees
2 sets of 10 jump squats
Plank crawl
2 sets of 10 plank up and downs
2 sets of 10 plank twists
3 sets of 25 crunches

Section 1 of 9:

What is the LE SSERAFIM workout?

Download Article

It's a workout performed by the popular K-pop band, LE SSERAFIM. In 2024, LE SSERAFIM took to TikTok to share the workout they use to stay fit for their high-energy concerts. Morris says it’s “composed of mostly aerobics movements, including plyometrics, burpees, [and] various planks, and the exercises are prescribed with an understandable amount.”^{[1]
X
Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview} LE SSERAFIM do the exercise for 2 hours twice daily. Below is an overview of their intense routine:^{[2]
X
Research source}
- 100 jumping jacks
- 100 burpees
- 2 sets of 10 jump squats
- Plank crawl for the duration of their song "I'm Fearless"
- 2 sets of 10 up and down planks
- 2 sets of 10 plank twists
- 3 sets of 25 crunches
Meet the wikiHow Experts

Monica Morris is an ACE certified personal trainer with over 15 years of fitness training experience.

Melody Sayers, MS, RD, NASM-CPT is a registered dietician and NASM certified personal trainer with over 8 years of experience.

Tiffany Stafford, CPT is a certified personal trainer, holistic nutritionist, and the owner of LifeBODY Fitness with over 20 years of experience.

Francisco Gomez is the head coach at FIT Potato Gym. He specializes in injury rehab, flexibility, marathon training, and senior fitness.

Kyle Kenny is a certified personal trainer and the owner of KennyTRY Training. He has over 7 years of experience helping people achieve their fitness goals.

Section 2 of 9:

How to Do the LE SSERAFIM Workout

Download Article

1
Do 100 jumping jacks. To do a jumping jack, stand with your feet spread shoulder-width apart. Then jump up, spread your feet further apart, and bring your hands together over your head. Jump again to go back to your starting position. Repeat as many times as you feel you can do in a set.
- If you're a beginner, start with 5 or 10 per session to ease your way into it.
- Remember, this is a tough exercise routine, so it's okay if you can't do the full number of jumping jacks. It's also okay if you need to take lots of breaks!
2
Do 100 burpees. Morris says the correct way to do a burpee is to "jump up in the air, go flat into a push-up position, push up off the ground," and jump up in the air again.^{[3]
X
Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview}
- If you're a beginner, start with a lower number of burpees, like 5 or 10. Each time you do the routine, add a few more burpees to slowly work your way up to 100 (if you desire).
3
Do 2 sets of 10 jump squats. To do a jump squat, registered dietician and personal trainer Melody Sayers, MS, RD, NASM-CPT, says to "take a nice wide stance with feet hip-width apart and toes pointed straight ahead." Then, "sit your butt back as if you are about to sit in a chair, and keep all the weight heavy in the heels behind you."^{[4]
X
Expert Source

Melody Sayers, MS, RD, NASM-CPT
Registered Dietician & Personal Trainer

Expert Interview} Finally, jump up and extend your legs, then land on your feet and sink immediately back into a squat.
- If you're a beginner, start with a small number of squats per set, like 3 to 5. This is an intense exercise, so it's okay if you can only do a couple per set the first few times!
4
Do a plank crawl to LE SSERAFIM's song "Fearless." Support yourself in a crab position on the palms of your hands and the tips of your toes. Crawl forward until your body is stretched out in a plank. Hold for 2-3 seconds, then reverse crawl back into your starting position. Repeat for 3 minutes and 3 seconds, which is the duration of LE SSERAFIM's song "Fearless." You can also just do it for however long you're able!^{[5]
X
Research source}
- If you're a beginner, shorten the time you spend on this exercise to 20 or 30 seconds. Then increase the time as you get stronger!
5
Do 2 sets of 10 up and down planks. Lie down on a yoga mat on your stomach, then raise yourself into a push-up position. Keep your palms flat on the mat shoulder-width apart, straighten your arms, tighten your core, and rise up on your toes with your legs fully extended. Next, bend your right elbow and lower your forearm down onto the mat. Repeat with your left forearm. You're now in a plank position. From here, use your hands to push yourself back up, one arm at a time, then lower yourself down again, starting with the left arm this time. Continue alternating arms and do as many up and down planks as you can handle without losing your form.^{[6]
X
Research source}
- If you’re a beginner, Morris agrees that putting your knees on the ground can help make holding a plank position easier.^{[7]
  X
  Expert Source
  
  Monica Morris
  ACE Certified Personal Trainer
  
  Expert Interview}
  - However, she adds that you should "raise the knees up once you feel like you can, because it's more important to [do a plank] without the knees."^{[8]
    X
    Expert Source
    
    Monica Morris
    ACE Certified Personal Trainer
    
    Expert Interview}
6
Do 2 sets of 10 plank twists. Lower yourself into a plank position: forearms resting on the floor or your yoga mat, core tightened, legs straight, and toes pressing against the floor. Next, gently dip your hips over to the left, then the right, and repeat up to 10 times (or as many times as you can handle).^{[9]
X
Research source}
- If you’re a beginner, support yourself on your knees instead of your toes. This makes the planks easier.
7
Do 3 sets of 25 crunches. When doing crunches, life coach, personal trainer, and holistic nutritionist Tiffany Stafford, CPT, says you can increase the exercise's effectiveness by sitting on a stability ball. While sitting on the ball, says Stafford, "roll forward until your lower back is on the ball and tuck and hinge those hips up. Don't let your butt or your hips drop towards the floor." Next, "engage your abs… and lift your chest and shoulders off the ball." Finally, "[D]o a very small crunch. It's a concentrated movement where you tuck your rib into your pelvis and really squeeze at the tightest point, and then open up just a little bit before you squeeze again."^{[10]
X
Expert Source

Tiffany Stafford, CPT
Life Coach, Personal Trainer, & Holistic Nutritionist

Expert Interview}
- If you’re a beginner, start with a small number of crunches per set, like 5, and increase to 25 as you get stronger.

Section 3 of 9:

Considerations Before Trying the LE SSERAFIM Workout

Download Article

1
Consider the state of your health and fitness. Before engaging in any new workout, certified personal trainer and nutritionist Pete Cerqua says it's important to "see if the exercise is appropriate for you."^{[11]
X
Expert Source

Pete Cerqua
Certified Personal Trainer & Nutritionist

Expert Interview} You may, for example, have arthritis in your knees that would make the burpees and squats in the LE SSERAFIM workout difficult and painful. Consult a doctor or a personal trainer to find out if the LE SSERAFIM workout would benefit you.
- Modify the LE SSERAFIM workout to meet your current fitness level. For example, start out with 5 or 10 burpees instead of trying to go all the way up to 100. And if you never reach 100, that's okay! You're not a K-pop star, after all!
- If an exercise doesn’t feel right, Morris says to replace that movement with one that feels safer, more familiar, and more comfortable.^{[12]
  X
  Expert Source
  
  Monica Morris
  ACE Certified Personal Trainer
  
  Expert Interview}
- Rest for 1 day after each day you follow the LE SSERAFIM workout routine. This will help your muscles recover and prevent injury.^{[13]
  X
  Research source}
If you commit to doing the full version of the LE SSERAFIM workout, you'll need to set aside at least 4 hours a day for the routine. Most people don't have that much time between work, school, and family time. You may need to lower your expectations and reduce the number of exercise repetitions or sets, just to fit the workout into your schedule.
If your goal is to strengthen and tone your muscles, increase your agility and endurance, and shed some weight, then the LE SSERAFIM workout might be for you. It might also be for you if you're interested in doing a lot of cardio. But if you want to build muscle, look at other forms of exercise, like weight training.
A healthy diet combined with the LE SSERAFIM workout is the best way to get a slimmer and more toned physique, says Morris.^{[14]
X
Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview} Make sure you're drinking lots of water and eating plenty of protein, healthy fats, vegetables, and fruits. Avoid candy, sodas, fried foods, and junk food in general.^{[15]
X
Trustworthy Source

Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

Go to source}

Section 4 of 9:

LE SSERAFIM Workout Potential Benefits

Download Article

1
It may improve cardiovascular health, build muscle, and boost agility. According to Morris, doing the LE SSERAFIM workout consistently can improve your cardiovascular health and stamina, increase your body tone, boost your aerobic capacity, and help your coordination.^{[16]
X
Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview} Burpees and jump squats, in particular, will also improve your agility and reaction speed, according to fitness coach Francisco Gomez.^{[17]
X
Expert Source

Francisco Gomez
Fitness Coach

Expert Interview}
- The exercises in the LE SSERAFIM workout are also great for strengthening and toning your abs, thighs, and calves.
- Because the exercises are mostly aerobic, though, Morris notes that the LE SSERAFIM workout won’t cause you to build a ton of muscle.^{[18]
  X
  Expert Source
  
  Monica Morris
  ACE Certified Personal Trainer
  
  Expert Interview}
Master trainer and certified personal trainer Kyle Kenny says that doing cardio exercises for extended periods of time can burn a lot of calories. With a proper diet, you can go into a calorie deficit, which means you're burning more calories than you're taking in from food and drink. That leads to shedding excess pounds.^{[19]
X
Expert Source

Kyle Kenny
Certified Personal Trainer

Expert Interview}
3
You can do it from anywhere without any equipment. While a stability ball can help with crunches, you can also do every single exercise in the LE SSERAFIM workout without any equipment at all. This means you can run through the routine anywhere: at home, at work on your break, at school between classes, or in an outdoor space, like a park.
- The LE SSERAFIM workout routine is flexible, too, so you can break up the exercises throughout the day to fit your schedule!

Section 5 of 9:

LE SSERAFIM Workout Results

Download Article

In one example, YouTuber Yen Ngoc followed the LE SSERAFIM workout for a week. She also drank more water and incorporated more protein, fruits, and vegetables into her diet. By the end of the week, her waist was noticeably less bloated and she had lost 2 kg (4.4 lb).^{[20]
X
Research source}
YouTuber Tingting Hu didn't notice a decrease in her waistline after doing the LE SSERAFIM workout routine for 1 month. However, she did see that her abs appeared more defined, and her posture also improved.^{[21]
X
Research source}

EXPERT TIP

Monica Morris
Certified Personal Trainer
Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.

Monica Morris
Certified Personal Trainer

Avoid comparing your body's progress to that of anyone else. We all come in different shapes and sizes. Remember that it’s a great thing to get stronger, not just smaller. Aim to have fun with the workout and focus on how it improves your body and health, not anyone else’s.

Section 6 of 9:

How many calories does the LE SSERAFIM workout burn?

Download Article

Some people, like TikToker @barbellbanshee, reported burning over 700 calories after a LE SSERAFIM-inspired workout! It all depends on how closely you follow the LE SSERAFIM workout routine, how hard you exercise, and how your body responds to the training.

Section 7 of 9:

Is the LE SSERAFIM workout routine safe?

Download Article

The workout is safe for fit people with no underlying health issues. Morris notes that if you have joint issues, exercises like burpees and jump squats can severely affect the joints. However, she says it is possible to still do the LE SSERAFIM workout with modifications and substitutions.^{[22]
X
Expert Source

Monica Morris
ACE Certified Personal Trainer

Expert Interview} For example, you might start with 10 jumping jacks and 5 burpees and slowly increase the number as you grow stronger. This will help you get more fit without straining or injuring yourself.
- People who are not very active or who have problems with their heart or other bodily functions may want to start with a less intense version of this routine, too.
- It's a good idea to talk to your doctor or a personal trainer about whether it's safe for you to do the LE SSERAFIM workout. If you can't do the full version, you may be able to create a modified version where you complete fewer exercises per set, or work out for less time.
EXPERT TIP

Pete Cerqua
Certified Personal Trainer & Nutritionist
Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City.

Pete Cerqua
Certified Personal Trainer & Nutritionist

Take your time and get the burpee form down. Don't try to do burpees as fast as possible with the incorrect form. This will increase the risk that you'll injure yourself at some point.

Section 8 of 9:

Who are LE SSERAFIM?

Download Article

LE SSERAFIM is a world-famous K-pop girl band made up of 5 members. The members' names are Sakura, Kim Chaewon, Huh Yunjin, Kazuha, and Hong Eunchae. Their group name is an anagram of the phrase "I am fearless" and is a reference to their confidence and feminine strength. They're represented by SOURCE MUSIC.^{[23]
X
Research source}
- Some of LE SSERAFIM's most popular hits include "FEARLESS," "Smart," "Perfect Night," and "ANTIFRAGILE."

Section 9 of 9:

Should you try the LE SSERAFIM workout?

Download Article

Ask your doctor or trainer if the LE SSERAFIM workout is right for you. Most people aren't K-pop stars and don't need to work out as intensely as the members of LE SSERAFIM. You may find that a modified version of the routine, with fewer exercises per set, perfectly meets your fitness goals and health needs. Work with your doctor to develop a K-pop-inspired workout plan that works for you.
- Morris gives the LE SSERAFIM her seal of approval. She says the K-pop group is motivating people to exercise, which she’s always in support of!^{[24]
  X
  Expert Source
  
  Monica Morris
  ACE Certified Personal Trainer
  
  Expert Interview}