Kareena Kapoor Khan, the Bollywood icon, has long been admired not only for her acting prowess but also for her incredible fitness and radiant glow. At 44, she continues to inspire millions with her dedication to health and well-being. Her trainer, Mahesh Ghanekar, recently shared insights into her workout routine, revealing the secrets behind her age-defying physique and boundless energy. Let’s dive into the details of Kareena’s fitness regimen and discover how she stays in such amazing shape.
The Core of Kareena’s Fitness: Strength Training and HIIT
Kareena’s workout routine is a carefully crafted mix of weight training, functional training, and core exercises. According to Ghanekar, strength training is a core component, particularly beneficial for women over 40. These workouts are powered by a heart rate-based approach, ensuring maximum calorie burn and cardiovascular benefits.
High-Intensity Interval Training (HIIT)
A significant part of Kareena’s routine involves High-Intensity Interval Training (HIIT). Ghanekar explains that each session includes 14 to 15 variations of exercises. These HIIT workouts are designed to challenge both the body and the mind, pushing the heart rate to 135 bpm and above, sometimes reaching 170 or 180 bpm. The focus is not just on reaching a high heart rate but also on how quickly it recovers before the next set begins. A faster recovery rate indicates better fitness levels.
Weight Training and Functional Movements
Weight training is another cornerstone of Kareena’s fitness plan. She uses weights ranging from 2.5 kg to 12 kg and incorporates weighted plates into her workouts. Functional movements are also key, helping her build strength and endurance for everyday activities. These exercises improve muscle tone, enhance metabolism, and promote better posture and core stability.
Inside Kareena’s Weekly Workout Schedule
Kareena works out with Ghanekar at least four times a week, following a “2 days on, 1 day off” schedule to allow her body sufficient time to recover. Each training session lasts for an hour or more, filled with high-intensity exercises that keep her fully engaged and ready for any challenge.
Variety is Key
To keep things interesting and challenging, Kareena’s workouts include a variety of tools and techniques:
- Weights: Dumbbells, kettlebells, and weighted plates are used to build strength.
- Stepper: This is incorporated for cardio and lower body strength.
- Home Elements: Kareena creatively uses walls and staircases in her house to add variety to her routine.
- Outdoor Exercises: She enjoys exercising outdoors, breaking the monotony of an air-conditioned gym.
Sample Exercises
Here are a few exercises that have been featured in videos shared by her trainer:
- Reverse Plank Walk: This involves being in a plank position with legs on a treadmill, practicing reverse walking to engage the core.
- Plank Walks with Dumbbell Side Lifts: A challenging move that combines plank walks with push-ups, lifting dumbbells to the side for added intensity.
- Dead Bug Crawls: This exercise builds endurance and stamina, often performed with dumbbells for extra strength training.
- Side-to-Side Dips: Legs are placed on a bench in a plank position, catching a ball with alternate hands to challenge balance and burn side bulges.
- Stepper Exercises: Using a stepper for core strength and balance, bending forward with palms on the floor and pushing back using core strength.
The Mental Game: Consistency and Mindset
Kareena’s fitness journey is not just about physical workouts; it’s also about mental strength and consistency. Ghanekar emphasizes that Kareena is always present and ready to take on any fitness challenge. This positive mindset, combined with regular workouts, has helped her achieve remarkable results.
Benefits of Strength Training
Strength training offers numerous benefits that contribute to Kareena’s overall well-being:
- Improved Muscle Tone and Strength: Helps in sculpting the body and boosting muscle endurance.
- Enhanced Metabolism: Increases calorie burn, aiding in weight management.
- Better Posture and Core Stability: Reduces the risk of injuries.
- Increased Flexibility and Mobility: Improves body movements and agility.
- Mental Well-being: Reduces stress and enhances mental clarity.
Kareena’s “Almost Monastic” Lifestyle: Diet and Sleep
In addition to her rigorous workout routine, Kareena follows a disciplined lifestyle that includes early dinners and sufficient sleep. She aims to have dinner by 6 pm and be in bed by 9:30 pm, ensuring her body gets the rest it needs to recover and function optimally.
Early Dinners and Their Benefits
Eating dinner early has several health benefits:
- Improved Digestion: Allows more time for digestion before bedtime, reducing the risk of acid reflux.
- Better Sleep: Promotes more restful sleep, essential for metabolic health.
- Stable Blood Sugar Levels: Allows the body to use glucose more efficiently, reducing the risk of insulin resistance.
- Healthier Food Choices: Encourages the consumption of balanced, nutritious meals.
The Importance of Sleep
Sufficient sleep is crucial for overall health and fitness. It helps regulate hormones that control hunger and appetite, stabilizes blood sugar levels, and supports weight management. Kareena prioritizes sleep to maintain her energy levels and overall well-being.
Kareena’s Diet: A Blend of Tradition and Nutrition
Kareena Kapoor Khan follows a diet plan designed by her nutritionist, Rujuta Diwekar, which focuses on traditional home-cooked meals. Her diet is healthy, nutritious, and tailored to her daily schedule and physical activity levels.
Key Elements of Her Diet
- No Tea or Coffee on an Empty Stomach: She starts her day with fruits or soaked nuts.
- Breakfast: Includes dishes like idli, dosa, or parathas.
- Lunch: Consists of rice or roti with vegetables or dal.
- Evening Meal: A light meal, ensuring dinner is done by 6 pm, often something easy to digest like khichdi or dal-rice.
Importance of Homemade Food
Kareena emphasizes the importance of eating homemade food every day. She never misses simple yet nutritious meals like dal, rice, vegetables, and roti. She believes that good food and timely meals are essential for maintaining health.
Snacking Habits
Kareena avoids junk snacks and instead opts for natural options like fresh fruits or soaked nuts. She also includes seasonal fruits, coconut water, or homemade sherbet to overcome mid-morning cravings. For tea-time, she prefers locally harvested fruits like litchi or mango, or a small serving of chivda (homemade roasted snack mix).
Cheat Meals and Balance
While Kareena is disciplined with her diet, she also allows herself occasional treats. She enjoys desserts and rice in moderation, maintaining a balance between healthy eating and enjoying her favorite foods.
Yoga: The Mind-Body Connection
Yoga is an integral part of Kareena’s fitness routine. She practices yoga regularly to maintain flexibility, composure, and overall well-being.
Benefits of Yoga
- Flexibility: Enhances body flexibility and improves posture.
- Mental Well-being: Connects the mind and body, providing inner strength and calmness.
- Stress Relief: Reduces stress and promotes relaxation.
- Improved Balance: Enhances balance and coordination.
Favorite Yoga Asanas
Some of Kareena’s favorite yoga asanas include:
- Surya Namaskar: A comprehensive exercise that enhances mental, physical, and posture well-being.
- Trikonasana (Triangle Pose): Strengthens legs, stretches the spine and waist, and improves digestion.
- Naukasana (Boat Pose): Strengthens abdominal muscles and improves balance.
- Ardha Matsyendrasana (Half Spinal Twist Pose): Increases spinal flexibility and stimulates abdominal organs.
- Parivrtta Utkatasana (Revolved Chair Pose): Strengthens thighs and glutes, improves balance and detoxification.
- Bhujangasana (Cobra Pose): Strengthens back muscles, opens chest, and relieves stress.
- Vasisthasana (Side Plank Pose): Strengthens arms, core, and legs; improves balance.
The “Size Zero” Era and Evolution of Fitness
Nearly two decades ago, Kareena’s drastic body transformation for the movie Tashan made national headlines. Her “size zero” figure became a startling trend across the nation. However, since then, her approach to fitness and health has evolved significantly.
From Vanity to Wellness
Kareena has come to be more comfortable in her own skin and size. Fitness has become a cherished part of her routine for its many well-being benefits, not just for how it alters her figure. She now focuses on feeling strong and healthy rather than chasing a specific body size.
Embracing a Holistic Approach
Kareena’s current fitness routine is about embracing a holistic approach to health. It includes a balanced diet, regular exercise, sufficient sleep, and mental well-being practices like yoga. This comprehensive approach has helped her maintain her fitness and radiance over the years.
Kareena’s Message: Fitness for Life
Kareena Kapoor Khan’s fitness journey is a testament to the power of consistency, discipline, and a positive mindset. She proves that fitness is not just about vanity but about overall well-being and a healthy lifestyle. By combining a balanced workout routine with a nutritious diet and sufficient rest, Kareena continues to inspire millions to prioritize their health and fitness. Her message is clear: fitness is a lifelong journey, and it’s never too late to start.
