HIIT your way through winter!

 

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Karachiwala, a popular fitness trainer located in Mumbai, has a plethora of HIIT or high-intensity interval training sessions on his Instagram account. HIIT workouts consist of a series of brief bursts of high-impact activities followed by recuperation intervals. Begin your fitness adventure with beginning programmes, or choose leg day if you’re a seasoned master!

Songs and Squats

 

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Take cues from the trainer and let music influence you to keep your exercises enjoyable and motivating. Your favourite song will cause an endorphin release while you work up a sweat, making it a win-win situation for both the body and the soul.

Combine Yoga and Cardio

 

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Cardio yoga refers to yoga positions that include cardiovascular workouts that raise your heart rate. According to Deanne Panday, one of the celebrity fitness instructors and author, it may be “an incredible fat burner.” You may easily increase your BMI or body mass index while losing weight with this combo. It reduces tension while also strengthening the muscles in your arms and legs.

Be A Pilates Girl

 

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Pilates can be done at home if you didn’t previously know. No matter what your fitness level is, you may always begin with mat training. Add this workout to your regimen by following the advice of dietitian and pilates trainer Karle. “Pilates is for everybody and everyone!” writes Karle on Instagram. As there are no prerequisites, you may acquire this new talent through training sessions or online tutorials.

Stability Ball Practice

 

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Working out with a stability ball not only strengthens your core, but also improves your general balance, flexibility, and coordination. Sohrab Khushrushahi, one of the internet celebrity fitness instructors, makes the case for this multi-faceted workout session. Given that we’ll be spending a lot of time at home, it’s time to get that ball.

Hrithik Roshan

He is, without a doubt, a Greek God! You absolutely melt when you look at his figure. His god-like body is the product of his complete adherence to his workout programme. However, there is nothing extraordinary about this scene, nor is the 46-year-old consuming any magical potion to cure the effects of ageing. Hrithik adheres to a tight fitness regimen that involves both aerobic and weight training. To keep hunger at bay, his diet motto is to consume small meals at frequent intervals.

Alia Bhatt

The Raazi actress posted a photograph with the message ‘Try till you fly,’ and it’s evident that she does aerial yoga on a daily basis to be able to achieve such a gravity-defying stance effortlessly! The beautiful position definitely gives the impression that she is ready to soar.

Malaika Arora

We’ve always marvelled at how she stays so fit, and due to her social media, we’ve found it’s all because of yoga. Malaika continues to explore yoga, and it’s no surprise that she not only tried but also conquered aerial yoga!

Hollywood

Matthew McConaughey

McConaughey attributes his athletic fixation to a desire to be active rather than sit all the time. Matthew also enjoys the sensation that follows an exercise, and he feeds on it. In conjunction with his athletic lifestyle, McConaughey follows a strict diet on a daily basis; you can’t have one without the other. His diet is high in veggies, which he eats with every meal. “Just keep livin,” he adds, as his inspiration for remaining healthy.

Cameron Diaz 

It’s difficult to imagine Diaz is in her forties; her dedication to fitness has made her appear to never age. Cameron was one of the first celebrities to go public with her fitness addiction. Diaz’s workout regimen consists of a balanced combination of strength training and frequent weight lifting. She also works out hard during her cardio sessions after a workout. It’s easier said than done, especially for a celebrity, but this is the mindset she has.

Zac Efron

In preparation for the film, Efron took his physique to the next level, not just adding rips but also gaining some substantial muscle. This is due to Efron’s commitment to a healthy lifestyle both in and out of the gym. His routines were strenuous, involving weighted and body weighted exercises as well as some significant aerobic periods.

Preity Zinta is now a fervent advocate for pilates, a holistic fitness approach that’s become her loyal companion on the path to strength and flexibility. With celebrity fitness guru Yasmin Karachiwala as her guide, she’s taken her fitness journey to new heights. Pilates, renowned for its focus on core strength and body awareness, has transformed her routine into something profoundly harmonious.

 

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Soha Ali Khan has also hopped on Instagram to share her leg day routine, featuring squats, lunges, deadlifts, and leg presses, which are the cornerstones of her impressive physical prowess.

 

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Shanaya Kapoor recently graced Instagram with snapshots from the tennis court, and tennis itself provides a dynamic and physically demanding full-body workout. From intense rallies to lightning-quick sprints across the court, it delivers an outstanding cardiovascular exercise while boosting agility, coordination, and endurance.

 

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And when it comes to dynamic duos, Ananya Panday and Sara Ali Khan are not only raising the bar on the silver screen but also in the fitness realm. Under Namrata Purohit’s guidance, they’ve embarked on a fitness journey that goes beyond traditional workouts, encompassing strength training, Pilates, and agility drills.

 

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“Reaction training,” also known as “reactive training” or “agility training,” is a form of physical exercise dedicated to enhancing an individual’s ability to react swiftly and effectively to external stimuli or changing situations. This type of training is commonly used by athletes, military personnel, and those seeking an overall boost in fitness and coordination.

If Ananya Panday and Sara Ali Khan’s workout routine has caught your attention, let’s dive into the benefits that await you:

1. Sharper Reflexes:

Reaction training hones your reflexes, enabling you to respond quickly to unexpected movements, objects, or stimuli, which is particularly valuable in sports and activities demanding rapid decision-making and quick responses.

2. Enhanced Coordination:

Engaging in reaction training exercises improves coordination among different muscle groups and boosts your overall agility, leading to better performance in various physical activities.

3. Heightened Mental Acuity:

Reaction training goes beyond physical responses, challenging your cognitive skills. It requires you to swiftly process information, make decisions, and act accordingly, sharpening your mental acuity and decision-making abilities.

4. Injury Prevention:

Developing agility and reaction skills can reduce the risk of injuries in various physical pursuits. The ability to adapt your movements in response to unexpected situations can shield you from tripping, falling, or colliding with obstacles.

5. Sport-Specific Performance:

Many sports, like soccer, basketball, and martial arts, involve rapid changes in direction and quick responses to opponents and the ball. Reaction training significantly enhances an athlete’s performance in these sports by improving their ability to react to changing game situations.

To learn more about how Arjun Mathur prepared for the part, we spoke with his trainer, Samir Jaura. The actor has been working with Jaura, a famous fitness trainer, for the past 14 years. Here, he walks us through Arjun Mathur’s workout regimen for his physical transformation in Season 2 of Made in Heaven.

 

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Describe the exercise program you created for Arjun Mathur to assist him get ready for Made in Heaven S2. What did it consist of on a daily basis?

Samir Jaura: We concentrated heavily on agility, flexibility, functional training, core exercises, and strength training for the workout regimen. The exercise program was as follows:

Day one: Chest and biceps with cardio
Day two: Legs and core
Day three: Back and triceps with cardio
Day four: Shoulder with functional training
Day five: Kickboxing with skipping
Day six: Cardio-based exercises like swimming and cycling
Day seven: Full body rest

What exercises did he naturally excel at, and what portions of training him were the most difficult?

Samir Jaura: The difficulties with Covid-19 were caused by the need for a protracted hiatus in the middle of the change, according to Samir Jaura. I was concerned that he would lose the gains he had made, but he is totally committed. Using the exercises I instructed him to do at home, he kept up his body.

He has excellent genetics and incredible muscle memory, making him inherently adept at functional training. His body is formed in heaven, I used to taunt him.

How did it feel to work with him? What would you say about his fitness philosophy?

Samir Jaura: He’s always been a serious professional and a fitness fanatic.

How does his nutrition fit in with his exercise routine?

Samir Jaura: He consumes carbohydrates, protein, fiber, and lipids in his diet. He was instructed to follow a low-carb, high-protein, and low-sodium diet in Made in Heaven.

An actual representation of her on-screen fitness fanatic persona from the 2021 film Vaani Kapoor, star of Chandigarh Kare Aashiqui, has always been a vision of excellent health and beauty, even in her personal life. Following a ‘train your mind and the body will follow’ attitude, the actress approaches her workout regimen with the end objective of remaining physically and psychologically healthy. The model chronicles her revitalising and strong fitness journey on Instagram in a series of diaries, intending to use the social media site to offer her training methods, experience, and words of workout wisdom.

The Shamshera actress maintains a strict and purposeful routine tailored to her body type and demands while creating a platform for awareness and wellness. We rounded some fitness pointers to take from the star’s care regimen, ranging from cardio and circuit training to maintaining her fit ahead.

Circuit training will chisel your body

 

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Circuit training, which targets several sections of the body in a single sweat session, involves a radius of intense exercises ranging from weighted squats to cardio and strength training. The flexible workout used several strategies filled with meaty advantages, such as strengthening muscles to maintain the body toned and powerful and increasing the heartbeat to improve blood circulation.

Go outside of your comfort zone

 

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Vaani Kapoor does aerial pilates for one hour every day to enhance her posture, sleep quality, blood circulation, and lower body tone. The fitness fanatic concentrates on more dynamic and core strengthening exercises while using the Pilates bar to rehearse challenging positions like the downward dog and cobra to preserve her uniform and healthy physique.

Resistance exercise

 

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Resistance training, which involves using her own body as a weight with sit-ups and push-ups, is also on Kapoor’s jam-packed programme. The activity involves the performing of physical activities targeted to develop strength and endurance, such as medicine balls and weight machines.

Maintain your ‘fit’

 

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Kapoor’s style statement is all about elegance and ease when it comes to dressing the part. The diva never fails to wow with her design sense, wearing monochromatic athleisure outfits, breathable gym clothing, and comfy sweat suits. With her fashionable exercise outfits emphasising the significance of being active, the actress believes in the adage “if you look good, you feel good” to keep herself motivated.

Clean eating

 

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Famous for being gourmet, Kapoor eats in moderation to maintain her shape and maintain a healthy weight. Her number one suggestion and the key to her endless energy is to drink enough water and cleanse with healthy juices regularly. To make her meals more fascinating without sacrificing flavour, the actress tries a variety of high-protein and complex carbohydrate meals with antioxidant-rich fruits and vegetables. Take a hint from the former actor’s sweat sessions if you want to engage in and personalise a workout to your body type.

You work with a lot of Bollywood celebrities who have to gain or lose weight for their roles. What is the most difficult aspect of being a celebrity fitness trainer?

To be honest, I don’t find it difficult. They are highly motivated and dedicated. The fact that they are constantly working on their bodies in preparation for various roles keeps things interesting.

 

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Pilates and yoga have become the most popular workouts in Bollywood in recent years. What do you think is the cause of this?

In this fast-paced world, I believe that both of these forms of exercise allow one to slow down and focus on their breath while getting in shape.

They are both mind and body workouts that can help you avoid injuries and health problems in the long run.

Pilates focuses on breathing and connecting the body as a whole. It is a full-body workout that improves strength, flexibility, stability, balance, endurance, coordination, concentration, lean body mass, and other aspects of fitness. It can be tailored to any body type, any goal, and any age group. It can aid in injury rehabilitation as well as injury prevention in the long run. It works the entire body from the inside out, not just the superficial muscles, but also the deeper and smaller muscles.

During the pandemic, home workouts became popular. Could you please share a few Pilates exercises that can be done at home without any special equipment?

 

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There are numerous exercises that can be done at home; the list is nearly endless. Hip Rolls, Breast Stroke, Swan Dive, AB Prep, Obliques, Hundreds, Half Roll Back, Teaser, Saw, Side Leg Raises, and other basic exercises can be performed.

What should one consider before beginning Pilates?

 

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Pilates is a full-body workout that is highly customised; it is best to work with qualified instructors to get the most out of the routine. Another thing I frequently tell people who train with me is to not rush into anything; instead, take the time to lay the groundwork, focus on the principles and form, and grow from there, ensuring you get the most benefit and train smart and correctly.

What are the most common myths about Pilates? Could you assist us in debunking them?

 

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Myth: Stretching is the only thing that Pilates is about.

While Pilates does help to lengthen your muscles and improve flexibility, it is also an all-around full-body workout that works extremely well on strength.

Myth: Pilates is not appropriate for men.

This exercise was created by a man for men in the military. This is still practised by well-known football players, teams, cricketers, athletes, and male celebrities today.

The youthful diva’s videos of herself sweating it out at the gym have recently gone viral on social media. Full-body pull-ups and push-ups were among the activities she was photographed performing. According to media sources, Suhana desires to have a figure like her dazzling mother Gauri Khan.

 

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So, what is Suhana Khan’s fitness and health secret? Let us uncover…

Fitness

Suhana, for instance, is a huge sports lover who incorporates swimming into her exercise routine on occasion. She also does yoga three times a week to keep her mind and body relaxed and revitalised at all times.

So Suhana, who is also preparing for her Bollywood debut, takes it easy and focuses on bodyweight workouts and moderate weight lifting in the gym.

Diet

Furthermore, the youthful achiever’s diet consists of a little bit of everything. However, she ensures that “everything” contains everything nutritious that will help her appear beautiful and shine like a genuine star!

While her breakfast consists of eggs, bread toast, and a glass of milk, her lunch consists of sandwiches and juices. She enjoys a light, home-cooked meal consisting of dal, fresh vegetables, fish, chicken, or other meat.

Suhana deserves kudos for living up to her parents’ aspirations and making them proud!

The beautiful thing is that as she gets older, she becomes sexier by the day, as seen by her fit figure. If you’re wondering what the secret to Disha Patani’s great shape is, we can tell you that she is constantly vigilant about her fitness programme.

Her enthusiasm for exercise is palpable. She trains for one hour every day. She practises yoga, swims, and follows a balanced diet. Aside from cardio, her fitness programme includes dance, kickboxing, gymnastics, and weight training. If you want to have a small and trim body like Disha, you should do these activities.

Cardio

Disha Patni prioritises aerobic workouts. Her Instagram is a fitness enthusiast’s dream because she frequently publishes amazing videos of cardio disciplines like jogging and cycling. Cardiovascular exercise raises your body temperature and prepares you for a workout while protecting your joints from becoming fatigued and worn out.

Strength training

Strength training may make you as powerful as a log. She has piqued the interest of many people by performing heavy deadlifts and hip thrusts. If you think lifting large weights is solely for guys, you should listen to Disha.

Kickboxing 

Kickboxing is the latest exercise craze in Bollywood. When she has the opportunity, she practises kickboxing. He has also released several videos on the subject. In truth, kickboxing helps you develop both flexibility and strength. Kickboxing tones the body by increasing upper body strength.

Dance

Bollywood and dance are inextricably linked. Disha, on the other hand, is frequently observed shaking her legs during dancing sessions in order to make herself sweat. One of the HIIT workouts that feels like a party is a dance. If you want to lose weight while having fun, then dance is the best way.

Gymnastics

Disha Patani’s cinematic action sequences demonstrate her suppleness, and credit must be given to her strenuous gymnastics regimen. Disha is seen executing backflips and jumping in place. Gymnastics is proven to improve your body’s motor abilities by increasing flexibility and core strength.

 

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Leg day is the most difficult workout in the gym for a reason: there are so many muscles to work. “The hamstrings and glutes are important muscles to work on.” “You often only work out what you can see, but creating a balanced musculature begins from the back,” Kalre explains. “In addition, 60% of your muscles are in your lower body.” The more muscles you train, the more calories you burn, making your workout more efficient.” Ignoring the lower body and concentrating solely on ab training can be detrimental to the body.

“Because your feet are the foundation of movement, it will eventually work its way up if your feet are not strong and stable, and if your gait is not good.” This can impact your lower, mid, and upper back, as well as your shoulder and neck.”

Sonam Kapoor Ahuja’s lower body workouts look like this

 

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“When Sonam first came to me, she had hip issues, which we’ve overcome very well through exercise,” Kalre explains. “Because of family issues with knee pain, we wanted to avoid that from the start.” Because she is “hyper-mobile,” all of her workouts are geared towards strengthening her glutes and the backs of her legs. “Supine leg pools on the trapeze and side-line leg work on the reformer are two of my favourite moves with Sonam.”

The exercise includes a lot of functional motions. Static exercises, such as a basic lunge, only engage the hamstrings, quadriceps, and glutes. “However, a reverse lunge plus step up will also involve your calves, foot, and ankle, which increases the calorie burn of the exercise,” she explains. “To improve efficiency, you can squat and step out, lunge and reverse lunge, or side lunge.”

Pilates and functional movements are full-body workouts that require you to engage every muscle. While it is simple to follow along with videos and virtual workouts, Kalre recommends working on your form first before plunging into the practice.

“From the start, you should concentrate on lower-body alignment. Your hip bones and knees should be in line, and your knees should not rotate or twist. “You also want your abs and core engaged when you begin your lower body exercises,” she adds. She agrees that keeping your spine in a neutral position is critical, especially because a rounded or stretched back can cause serious back issues.

The three workouts that can help you develop your lower body strength

Bridge:

The glutes and hamstrings will be worked in this workout. Hip bones should extend all the way to the ceiling. After you’ve hinged them up, lie back flat and in control. “Keeping a flat back is critical to avoiding injury,” adds Kalre.

Plie:

This Pilates-style barre workout works the glutes, hamstrings, quadriceps, and abdomen. “First, try it against a wall. Bring your knees together and zip up your inner thigh. “Then, while bending your knees, unzip your thighs and keep your sacrum against the wall,” she explains. Tucking the tailbone as you lower yourself will maintain your back arched.

Alternate between backward and forward lunges:

While this exercise appears to be simple at first appearance, completing it correctly necessitates maintaining solid form throughout. Pretend you have a cup of coffee on your head and can’t spill it as you lower and slide it back. Furthermore, your hip bones should be like headlines, pointing straight forward.”

Pilates is the new cardio

Khushi Kapoor is hardly an exception to how quickly Pilates has taken over the fitness industry. This type of exercise aids in recognising the limitations of your body and attempting to overcome them without putting too much strain on yourself. Additionally, it aids breathwork and brings mindfulness to the routine. 

S t r e t c h

Stretching your muscles before and after a workout is crucial for any fitness regimen in order to prevent significant injuries. It aids in warming up your body for exercise before beginning a regimen and cooling it down afterwards. It not only makes your muscles more flexible, but it also helps with posture.

Fun it up

Your exercise programme doesn’t have to be a tedious schedule that you tick off the list. Play video games while exercising, exactly as Kapoor does with her personal trainer. This expedites the passing of time and benefits your mental health. Who doesn’t want to enjoy themselves?

Squats and weights go together

This helps you concentrate on your core while also training your glutes and quads. Additionally, it helps to stimulate fat and weight loss while enhancing flexibility and building leg muscles. To avoid any severe injury, make sure you perform these exercises as directed. 

Full body exercise 

Focusing on various body parts and not limiting oneself to one form is essential for a fitness regimen to be completely successful. Overall health should be the aim. Exercise for the entire body improves flexibility, balance, stability, and strength. When using this strategy, one can never completely go wrong.