Actress Han Ji-hye has shared the workout routine and post-exercise diet behind her toned physique.
Han recently posted a video on social media with the caption, “A very exciting Monday workout.”
In the clip, Han performed resistance exercises using a kettlebell, resistance bands, and a barbell before finishing with a cardio session on the stair-climbing machine commonly known as the “Stairway to Heaven.” Afterward, she refueled with three convenience store smoked eggs and low-sugar soy milk to replenish her protein levels.
Here is a look at the health benefits of Han’s fitness regimen and post-workout meal.
Weight training and stair climbing: Building strength and cardiovascular endurance
The kettlebells and barbells Han uses are weighted training tools that force muscles to contract against external resistance. A kettlebell features a handle that allows dynamic movements capable of engaging multiple muscle groups simultaneously, particularly the core and lower body. In one study, participants who completed eight weeks of kettlebell training showed marked improvements in core strength, dynamic balance, and cardiovascular fitness.
Resistance bands work by exerting counter-force as they are stretched. The exercise difficulty can easily be adjusted by changing the band's thickness or how far it is extended.
Barbell squats—where a weighted bar rests across the shoulders while bending and straightening the knees—effectively target the quadriceps and gluteal muscles. Resistance exercises like these are essential for maintaining muscle mass, increasing strength, and boosting bone density.
The "Stairway to Heaven" machine requires users to continuously step upward against gravity, engaging the entire lower body while elevating the heart rate. According to the American Heart Association (AHA), stair climbing is a highly effective way to build functional strength and increase caloric burn. Combining resistance training with cardio, as Han does, helps preserve lean muscle mass while promoting fat loss.
Smoked eggs and low-sugar soy milk: The ideal post-workout protein pairing
Consuming eggs and soy milk after a workout provides the amino acids necessary for muscle repair and synthesis. This combination pairs complete animal protein from eggs with plant-based protein from soy.
Choosing boiled or smoked eggs over fried options after exercise helps minimize unnecessary fat and calorie intake. Frying requires cooking oils or butter, which significantly raise fat content. By contrast, boiled and smoked eggs offer virtually the same protein and nutritional value without added fats.
During the long, high-temperature smoking process, moisture evaporates from smoked eggs, giving them a chewy texture and making them safe to store at room temperature. Home-boiled eggs retain more moisture, making them easier to swallow while providing clean protein without added sodium. Either option works well depending on personal preference.
When selecting soy milk, it is important to read the nutritional label, as protein content varies widely by product. A "low-sugar" label simply indicates reduced sugar, not necessarily high protein. To maximize post-workout recovery, look for soy milk products that contain 5 grams or less of sugar and at least 6 to 11 grams of protein per serving.
