Fitness trainer gives a peek into Kartik Aaryan’s ‘AM-PM’ workout schedule to achieve fit physique for Chandu Champion

“Initially, we had a one-year timeframe, but due to some reasons and an injury, it extended to 14 months. When we first met, we had one year, which is a good amount of time to achieve a target. We worked out every day. Typically, we trained for a minimum of two hours daily, splitting the workout into AM cardio and PM strength sessions, depending on his shoot schedule and workload,” the national-level boxer said.

Pandey, however, warned that he “wouldn’t advise everyone to train for two hours,” adding, “We had a specific goal with a whole team supporting him — coaches, physiotherapists, doctors, dieticians, and managers. For a regular person, one hour of daily workout is sufficient. Even on Sundays, an active recovery like walking, yoga, or swimming can be beneficial, ensuring your heart rate doesn’t go above 90 to 100.”

 

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Dr Surender Pal Singh – HOD Physiotherapy Department, CK Birla Hospital, Delhi, agreed, saying that a 1-hour daily workout is generally enough to stay fit if it includes a balanced mix of cardio, strength training, and flexibility exercises.

Here’s what you can do in that hour, according to Dr Singh.

• Start with a 5-10 minute warm-up to get your heart rate up and muscles ready, followed by 20-25 minutes of moderate-to-high-intensity cardiovascular exercises like running or cycling to improve heart health and endurance.
• Then, spend 20-25 minutes on strength training exercises such as squats, lunges, or weightlifting to build muscle and boost metabolism.
• Conclude with a 5-10 minute cool-down of stretching or yoga to enhance flexibility and aid recovery.

This routine, when done consistently, supports overall fitness, though specific goals like weight loss or muscle gain may require adjustments in intensity.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.