Twice Sana Diet Plan and Workout Routine

By | February 28, 2021
Twice Sana Diet Plan and Workout Routine

Twice Sana Diet Plan and Workout Routine: Sana is a singer known for being part of the Kpop girl group Twice. The most famous girl groups in the Korean Pop music genre. Whether some people like to say Blackpink is the best group in Korea itself, Twice gets more recognition.

Sana is also gets known for her incredible weight loss journey. Currently, she is quite fit and super lean and looks incredibly beautiful. If you also want to know about the Twice Sana workout and the Twice Sana diet plan, keep reading.

Twice Sana Diet Plan and Workout Routine

Twice Sana Diet Plan and Workout Routine

Twice Sana Body Stats

Height 5 ft 5 inch
Weight 49 kg
Age 24 years
Breast 32 inch
Waist 24 inch
Hips 33 inch

Also Read: Momo Hirai Diet Plan and Workout Routine


Twice Sana Workout Routine

Sana undoubtedly can get called a perfect idol; she has all the physical stats that a model should have. Sana got the height factor going for her, then her body is slender, and she has all the looks that can make any person’s heart. So how does Sana able to maintain all of these? Well, as far as the physical stats go, Sana does a lot of workouts.

The main workout that Sana likes to do is similar to any other Kpop idol, which is dancing. We all know how vital dance practice is for a K-pop idol; that’s why Sana and other Twice members are all doing lots of dance practice. The average duration of their dance class would be around two hours to three hours a day. In which they have a team of a choreographer working on every member.

So that helps her most of the time; then I found out that Sana also goes to the gym and does weight training and other workouts. You can see a post of Sana on Koreaboo article where Sana was doing the leg press. Now there is no telling about Twice Sana’s whole workout routine, but I can surely give you something you can follow.

The workout will be a mixture of cardio and weight training, and we will be working out five days a week. Also, to let our body rest, we will divide the workout into two parts one will be in the morning and the other one we will do in the evening.

Sana workout includes:

Twice Sana Workout Routine

Twice Sana Workout Routine

Morning routine

In the morning, we will start up with some stretching for 10 to 20 minutes. You can even search for a full-body stretch workout that you can follow. Now it’s time for our cardio to decide whether you want to join a dance class or do cardio exercises. Both of these exercises can help you lose fat and get a well-toned body.

However, dancing will help you learn something as a bonus. If you want to do a cardio workout, you can do 30 minutes of running, biking, an elliptical machine, and 10 minutes of hydro-row. All of these activities will help you lose weight and burn a lot of calories.


Evening Routine

Now for the evening routine, we will do a workout that will contain three rounds of four exercises to tone our core, upper, and lower bodies. As we will be working on all these body parts every day, make sure you don’t do lots of heavy workouts. We will do exercise that will be light on your body and easily do every day. Also, before you start, make sure you get warmed up by doing a 10-minute walk.

Rounds: 3

Exercises in one round: 4

Sets in each exercise: 3

Reps in each set: 15 to 20




  • Crunches
  • Hanging leg raise
  • Plank hold
  • Plank twister


  • Smith squats
  • Bulgarian squats
  • Leg press
  • Leg extension


  • Bench press
  • Dumbbell flyes
  • Chest press
  • Push-ups




  • Incline crunches
  • Leg raises with a twist.
  • Ball slams
  • Ball plank hold


  • Dumbbell squats
  • Kettlebell squat drops
  • Single leg pushdowns
  • Dumbbell step-up lunge


  • Lat pulldown
  • Cable rows
  • Dumbbell rows
  • Inverted rows




  • Bosu ball crunches
  • Hanging ball leg raises
  • Woodchops
  • Russian twist


  • Kettlebell squats
  • Kettlebell sumo squats
  • Leg curls
  • Dumbbell stiff-leg deadlift


  • Shoulder press
  • Lateral raises
  • Front raises
  • Shrugs




  • Medicine ball crunch
  • Side drops
  • Stability plank
  • Ball plank reach


  • Deep squats
  • Glute cable kickbacks
  • Ankle weight donkey kickbacks
  • Ankle weight fire hydrant


  • Biceps curls
  • Dumbbell isolation curls
  • Barbell curls
  • Hammer curls




  • Crunches
  • Bicycle crunches
  • Plank to side crunch
  • Plank hold


  • Hack squats
  • Thigh abduction
  • Hip thruster
  • Calf raises


  • Triceps pushdowns
  • Triceps overhead press
  • Triceps kickbacks
  • Triceps dips

That’s all for the Twice Sana workout routine.

Also Read: Red Velvet Singer Irene Diet Plan and Workout Routine


Twice Sana Diet Plan

We all know she lost her weight, and the main reason was dieting, but I could not get details about diet. So I would say that Sana probably had eaten very few amounts of calories in a day. That’s what many other Kpop idols do when they have to lose weight, but I will give you a healthy diet that you can do and get a body like Sana.

Twice Sana diet includes:

Twice Sana Diet Plan

Twice Sana Diet Plan


  • Two eggs
  • One slice of wholegrain toast
  • Juice



  • Chicken breast or salmon
  • Veggies



  • Salad



  • Chicken or turkey
  • Veggies

That’s all for the Twice Sana diet plan.

Also Read: BlackPink Jisoo Workout Routine and Diet Plan [2020]

10 thoughts on “Twice Sana Diet Plan and Workout Routine

    1. ZingSid Post author

      Tofu or stir-fried veggies (tofu, bell peppers, mushroom, onion, etc.) You can also go for options like Whole-grain pasta or try having Dal (Pulses), chickpea curry, Kidney Beans, etc. There are also some gluten foods like vegan chicken that you can try!

  1. Kpop Obsessed

    Okay Thanks so much! Love this I always read your articles.

    1. ZingSid Post author

      Yes, but keep it in moderation, especially when you are aiming for a K-pop body shape; you need to make sure that you don’t consume a lot of carbs. However, feel free to eat 1-2 small rice bowls a day; just make sure you don’t skip your workout!

  2. Savannah

    what can i eat to replace the eggs? 🙂


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