Kai | Workout Routine and Diet Plan | Height, Weight, Body Measurements

Diet and Workout Routine of Kim Jong-in Kai: Kai is a K-pop singer, model, actor, and dancer who is best known for being a member of the boy band Exo.

Kai has also appeared in television shows such as The Miracle We Met, Spring Has Arrived, Andante, 7 First Kisses, Choco Bank, and others. That’s not all; his body structure makes him one of the most attractive men in the entire K-pop industry. If you want to learn more about the Kai Diet and Workout Plan, keep reading. Kai is eye candy when he shows off his dazzling abs.

Diet Plan of Kai

Kai maintains a strict diet to stay in shape, and you can see an example of his diet control in this article. That refers to a time when all of the Exo members were eating fast food, but Kai refused to eat it and instead focused on his home-cooked chicken and rice.

In one of the interviews, Kai discussed how he lost weight by eating chicken all day. That’s not a good diet, and while it may have worked for Kai, I wouldn’t recommend it because you’ll get sick of it and possibly become ill from the lack of nutrients.

Kai, on the other hand, now eats a healthy diet and enjoys eating steak outside with his friends. There is still no information about his current diet, so I’ll give you a routine to follow if you want to look like Kai.


  • Eggs
  • Toast
  • Bacon


  • Protein shake


  • Chicken or salmon
  • A small bowl of rice
  • Veggies
  • Salad


  • Steak or salmon
  • Veggies

Body Measurements: Height and Weight

Height 5 ft 10 inch
Weight 65 kg
Age 26 years
Chest 40 inch
Waist 30 inch
Biceps 14 inch

Kai’s Exercise Routine

When you’re a K-pop idol, there’s one thing you have to keep in mind if you want to keep your career going strong: a lean body. Kai is no exception; he is also training and staying in shape so that he can work in a slim body shape. He does a variety of things that have helped him stay healthy up to this point, so let’s take a look at the workouts Kai does to keep his body in shape.

Kai’s workout entails:-


Kai is regarded as one of the best dancers in the Exo Group and is well-known for his abilities. However, in order to keep those skills and improve, he practices harder than anyone else. We all know that dancing is one of the things that every K-pop idol must do and practice from the time they begin their training until they retire.

Kai also practices a lot of dance; however, while the Exo is on break, he and the other members are not practicing as much, but Kai does dance practice on some days during the week. So, if you want to have Kai’s body, practice for an hour four to five days a week. If you don’t want to dance, a cardio routine that burns 500 to 700 calories will suffice.

Kai Weightlifting

Even though the group is on hiatus, Kai and the other Exo members are still working out. You can usually find them sharing stories with each other while working out at the gym. Kai enjoys working out in the gym with other members and on his own, as evidenced by numerous photos.

Despite the fact that he goes to the gym and lifts weights, I was unable to locate his workout routine: As a result, I will be providing you with a mixed workout exercise that you can follow to achieve the best results; other members will influence this workout routine so that it will be fairly similar.

Monday and Thursday Workout

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Bench press to dumbbell press
  • Dumbbell flyes to hex press
  • Cross cable flyes
  • Shoulder press
  • Dumbbell lateral raises
  • Close grip lat pulldowns to wide grip
  • Cable rows

Tuesday and Friday Workout

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Bicep curls
  • Tricep pushdown
  • Dips
  • Crunches to cross crunches
  • Leg raises
  • Plank twister
  • Plank hold

Wednesday and Saturday Workout

Sets: 4

Reps: 8 to 10

Rest time: 50 seconds

  • Squats
  • Leg press
  • Lunges
  • Leg extension to curls
  • Calf raises
  • Thigh abduction
  • Glute thruster

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