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Mikasa Ackerman Workout Routine

Hanna Walther Author Profile



What does Mikasa Ackerman’s workout routine look like?

Mikasa Ackerman is a fan-favorite soldier in the anime series, Attack on Titan, known for her strength, agility, stamina, and survival skills.

As a highly trained Titan soldier, Mikasa performs focused workouts to maintain her muscle mass and keep her body strong and toned.

As a fictional character, we’ve speculated on the Mikasa Ackerman workout routine based on her physical appearance, fitness level in the series, and her body shape.

This article does not contain her exact workout routine. It’s a compilation of information from experts in the industry and the workouts and exercises we think Mikasa Ackerman would perform to maintain her fitness level in Attack on Titan.


Current Stats 

  • Height:‎ 5’8″
  • Weight: 155 Pounds
  • Age: 22 Years Old
  • Birthday: February 10
  • Accolades: Top Officer in the 104th Training Survey Corps


Workout Principles

In Attack on Titan, Mikasa Ackerman is known for her intense workout routine and dedication to training. One look at her abs and arms, and you’ll agree that she is seriously focused on her craft.

The Mikasa Ackerman workout routine is not for the faint at heart; she’s committed to training nearly every day of the week with minimal rest days.

Mikasa Ackerman doesn’t use a lot of equipment; she prefers building muscle through bodyweight workouts to enhance and tone her muscles naturally.


Mikasa Ackerman’s Workout Routine

The Mikasa Ackerman workout routine includes cardio, calisthenics, and strength training. Mikasa works out at least six days a week.

Her workouts are designed to burn fat, build muscle, increase endurance, and keep her ready for battle and an attack at any moment.

Here is Mikasa Ackerman’s workout routine:


Monday – Cardio & Calisthenics

Mikasa Ackerman starts the week off with a cardio workout and a calisthenics warm-up using body weight. She prefers an outdoor jog for her cardio workouts and tries to run at least three times a week.

Her training involves high-intensity calisthenics that keeps her heart rate up, burns fat, and builds muscle.



  1. Pull ups (3 sets, 10 reps)
  2. Dips (3 sets, 10 reps)
  3. Push ups (3 sets, 10 reps)
  4. Air squats (3 sets, 10 reps)
  5. Pistol squats (3 sets, 10 reps)



2-3 mile run on a treadmill or outdoors


Tuesday – Upper Body Strength

On Tuesday, Mikasa Ackerman performs an upper body strength training program to build the muscles in her arms and chest.

  1. Bench press (3 sets, 10 reps)
  2. Military press (3 sets, 10 reps)
  3. Lateral pulldowns (3 sets, 10 reps)
  4. Tricep pushdowns (3 sets, 10 reps)
  5. Hammer curls (3 sets, 10 reps)
  6. Clean and press finisher (3 sets, 10 reps)


Wednesday – Cardio & Calisthenics

The Mikasa Ackerman workout routine calls for another day of cardio and calisthenics for her soldier training.

Regular running reduces the risk of cardiovascular disease and chronic inflammation and builds strong bones.



  1. Pull ups (3 sets, 10 reps)
  2. Dips (3 sets, 10 reps)
  3. Push ups (3 sets, 10 reps)
  4. Air squats (3 sets, 10 reps)
  5. Pistol squats (3 sets, 10 reps)



2-3 mile run


Thursday – Lower Body Strength

On Thursday, Mikasa Ackerman performs a lower body strength workout.

Strength training helps with weight loss, increases metabolism, and can enhance the quality of life by improving your ability to do everyday activities.

Mikasa Ackerman trains her lower body with the following exercises:

  1. Squat (3 sets, 10 reps)
  2. Leg press (3 sets, 10 reps)
  3. Leg extension (3 sets, 10 reps)
  4. Hamstring curl (3 sets, 10 reps)
  5. Weighted lunges (3 sets, 10 reps)
  6. Weighted step-ups (3 sets, 10 reps)
  7. Thrusters finisher (3 sets, 10 reps)


Friday – Cardio & Calisthenics

Mikasa Ackerman finishes up the week with another cardio workout to keep her body in shape and her muscles strong.



  1. Pull ups (3 sets, 10 reps)
  2. Dips (3 sets, 10 reps)
  3. Push ups (3 sets, 20 reps)
  4. Air squats (3 sets, 25 reps)
  5. Pistol squats (3 sets, 10 reps)



4-6 mile run


Saturday – Combat Training & Strength Workout

On Saturday, Mikasa Ackerman performs a combat training workout to continue burning body fat and build strength for her role as a soldier in Attack on Titan.

Combat training has many impressive health benefits for average people, from stress reduction and an increase in energy levels to increased mental alertness.


Warm Up

  1. Punch bag (5 minutes)
  2. Kick back (5 minutes)
  3. Push ups (2 sets, 10 reps)



  1. Shadow boxing (20 minutes)
  2. Kali stick drills (10 minutes)


Strength Training

Mikasa Ackerman works her arms, abs, and legs in a tough full-body strength training workout.

As a Titan soldier, Mikasa has to maintain her fitness level by challenging her body every day of the week.

  1. Squats (3 sets, 10 reps)
  2. Lunges (3 sets, 10 reps)
  3. Pull ups (3 sets, 10 reps)
  4. Push ups (3 sets, 10 reps)
  5. Dips (3 sets, 10 reps)
  6. Burpees (3 sets, 8 to 10 reps)


Sunday – Active Rest Day

On Sunday, Mikasa Ackerman has an active rest day with light exercise.

She likely does some cycling on an exercise bike, swimming, or yoga to stretch her muscles and give her body a break from the intense workouts.


Mikasa Ackerman’s Diet 

As a top-ranking soldier in Attack on Titan, Mikasa Ackerman uses nutrition as a way to fuel her body for training.

She focuses on high-protein meals, lean meats, and lots of green vegetables and eats minimal sugar and sodium. Mikasa also tries to drink at least a gallon of water a day to keep her energy up for every training session.

Here is Mikasa Ackerman’s diet:


1. Breakfast

  • Steel cut oats
  • Scrambled egg whites
  • Mixed berries
  • Coffee


2. Lunch

  • Lean fish, like salmon or tuna
  • Baked sweet potato
  • Kale salad
  • Grilled vegetables


3. Dinner

  • Steak or grilled chicken
  • Brown rice
  • Avocado
  • Lentils



Before and after each workout, Mikasa Ackerman takes a few supplements in order to keep her strength and energy levels up.

Here are a few of the supplements she likely takes to maintain her status as a soldier in Attack on Titan.



The Mikasa Ackerman workout routine may be fictional, but there’s no doubt that Mikasa is a character that represents female strength, survival, and dedication.

She trains hard, remains focused on her nutrition, and has worked incredibly hard to achieve her impressive physical stature and strength.

We suggest adopting the Mikasa workout routine to get into fantastic shape, build confidence, and find inner strength and power.

What do you think about Mikasa Ackerman’s workout routine and diet? Leave a comment below.

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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