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Quick, full-body, no-equipment workout to stay fit and energized during the festive season, designed by fitness expert Dhruva Sivakumar.
Masaba Gupta trains hard in her workout session.
It can be tough to squeeze in a workout when everyone is busy with celebrations, but even 20 minutes can make a huge difference. The trick is to make every second count with a fast-paced, full-body workout that gets your heart pumping and requires zero equipment. This routine is designed to do just that, so you can feel energised and strong without sacrificing your precious time.
Dhruva Sivakumar, Fitness Expert at cult, shares all you need to know:
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Priming Your Body: Set Reps – 5 Minutes
Inchworm Walkouts – 1×8
Stand tall, hinge at the hips, and walk your hands forward into a high plank. Then walk your feet toward your hands and return to standing. This warms up the hamstrings, shoulders, and core, while improving flexibility and stability.
Glute Bridges – 1×8
Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees, then lower back down. This activates the glutes and hamstrings and improves hip stability.
Prone Lying IYTs – 1×8
Lie face down with arms extended and move your arms into three positions: straight overhead, angled outward like a Y, and out to the sides like a T. This strengthens upper back and shoulder stabilizers, improving posture.
Deep Squat T-Spine Rotations – 1×8
Sit in a deep squat while placing one hand on the floor. Rotate the opposite arm upward while looking at your hand. This improves thoracic spine mobility and hip flexibility.
Jumping Jacks – 1×15
Jump your feet out while raising your arms overhead, then jump back together and lower your arms. This serves as a full-body warm-up and enhances coordination.
Workout Circuit: 40 Seconds ON / 20 Seconds OFF – 3 Rounds (15 Minutes)
Sumo Squats
Stand with feet wider than shoulder-width apart, toes slightly outward. Lower into a squat by pushing your hips back and down while keeping your chest upright. Targets inner thighs, quads, glutes, and hamstrings.
Mountain Climbers
Start in a high plank with wrists under shoulders. Drive one knee toward your chest and quickly switch to the other leg. Burns calories and improves agility.
Reverse Lunges
Step one foot backward into a lunge. Keep the front knee over the ankle and the back knee hovering just above the floor. Push through the front heel to return to standing, then switch sides. Builds glutes, hamstrings, quads, and improves balance.
Side Plank Leg Lifts
Lie on one side with elbow under shoulder and legs stacked. Lift hips into a straight line (side plank). While holding, raise the top leg upward, then slowly lower. Strengthens obliques, hips, and glutes.
Push-Ups
Start in a plank with hands slightly wider than shoulders. Lower your body by bending elbows at a 45° angle, then press back up. Builds chest, shoulders, triceps, and core strength.
Note: During the 40-second intervals, do as many reps as possible without compromising form.
About the Author
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
September 25, 2025, 12:34 IST
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