Arjun kapoor’s workout routine and fitness tips

Arjun Kapoor’s Transformation: Key Moves & Mindset

He once weighed around 140 kg during his younger years. Over ~15 months he lost ~50 kg through a mix of diet, exercise, consistency, mindset.

Some challenges he faced: thyroid issues (Hashimoto’s), injuries, heavy work schedule. Despite that, he’s managed to maintain fairly consistent discipline.

What His Routine Involves

Here are the workout & dietary practices he uses / has used. Some parts are routine, some are from specific phases.

His Diet & Lifestyle Tips

These are just as (or more) important than the workouts.

• Calorie control / deficit — He reduced his caloric intake during transformation, from what he used to eat.
• High protein, lower junk / sugars — He often eats eggs/egg porridge, lean meats, vegetables, minimizes sugary, highly processed food.
• Meal-spacing / 4 properly spaced meals — Instead of big heavy meals, spaced meals throughout the day.
• Swap high-carb / sugary items with natural alternatives — Fruits instead of sweets; more whole-foods.
• Avoid overeating & stay accountable — If he “slips up”, next day he makes up via activity.

Mindset & Other Tips

• Patience — He emphasizes that fitness isn’t overnight. Took more than a year for major change.
• Consistency > Perfection — He kept going even on tough days (injuries, work pressure, health issues). Michelangelo slow, but steady.
• Holistic view — His trainer mentions moving beyond only aesthetic goals. Including posture, functional strength, mental health, sustainability.

What You Could Take Away & Apply

Here are components you might adopt from Arjun’s approach if you’re aiming for serious, sustainable change:

1. Start with walking / low-intensity if you’re new — build daily activity, don’t jump straight into very intense workouts.
2. Mix strength + cardio + flexibility / core — Good body composition, posture, less injury risk.
3. Focus on diet quality + portion control — don’t rely just on exercise.
4. Set realistic timeline — expect change over many months. Track progress in small steps (how you feel, performance, measurements) not just scale.
5. Rest, recovery, & health conditions — adjust for things like thyroid or other medical issues; get professional input if needed.
6. Mindset matters — consistency, not being discouraged by plateaus, tracking, staying motivated.

🏋️‍♂️ Sample Weekly Workout Plan (Arjun Kapoor Inspired)

Day 1 – Upper Body Strength

• Bench press – 4×10
• Incline dumbbell press – 3×12
• Pull-ups or assisted pull-ups – 4×8
• Dumbbell rows – 3×12
• Plank with shoulder taps – 3×40 sec

Finish: 15 min brisk walk or incline treadmill.

Day 2 – Cardio + Core

• 30–40 min brisk walk / cycling
• Hanging leg raises – 3×12
• Mountain climbers – 3×45 sec
• Cable woodchoppers (high to low) – 3×12/side
• Russian twists with medicine ball – 3×20

Day 3 – Lower Body Strength

• Squats (barbell or bodyweight) – 4×10
• Deadlifts – 4×8
• Walking lunges – 3×12/leg
• Calf raises – 3×20
• Side plank with hip dips – 3×30 sec each side

Day 4 – Circuit / Cross-Training

(Do each exercise back-to-back, rest 1 min, repeat 3–4 rounds)

• Burpees – 12
• Push-ups – 15
• Kettlebell swings – 15
• Jump squats – 15
• Battle ropes or skipping – 30 sec

Day 5 – Functional Core + Mobility

• Turkish get-ups – 3×6/side
• Medicine ball slams – 3×15
• Stability ball rollouts – 3×12
• Farmer’s carry – 4×30 meters
• Yoga / deep stretching – 15 min

Day 6 – Cardio + Weights (Hybrid)

• 20 min interval cardio (walk/jog cycle: 1 min fast, 1 min slow)
• Bench press – 3×10
• Squats – 3×12
• Deadlifts – 3×8
• Push-ups – 3×15

Day 7 – Active Recovery

• 45–60 min walk outdoors (Arjun swears by walking)
• Optional: light yoga, swimming, or mobility drills

🍽️ Sample Diet Plan (South Asian friendly, Arjun-style)

Breakfast

• 3–4 egg whites + 1–2 whole eggs (omelette with spinach/tomato)
• 1 bowl oats with chia seeds & berries (or local fruits: papaya, banana, guava)
• Green tea / black coffee

Mid-Morning Snack

• Handful of almonds/walnuts
• 1 apple or pear

Lunch

• Grilled chicken/fish OR paneer/tofu (150–200g)
• 1 bowl brown rice or quinoa (small portion)
• Stir-fried or steamed veggies (broccoli, beans, carrots)
• 1 small bowl dal

Evening Snack

• Protein shake OR Greek yogurt with seeds
• 2 rice cakes or roasted chana

Dinner (lighter than lunch)

• Grilled chicken/fish OR lean paneer/tofu
• Salad (lettuce, cucumber, tomatoes, olive oil, lemon)
• Light sautéed veggies
• Avoid heavy carbs at night (Arjun often skips rice/roti in dinner)

Night (if hungry)

• Warm turmeric milk OR green tea

📝 Fitness Tips (Arjun’s Philosophy)

1. Walk daily — he says walking is underrated for fat loss and stamina.
2. Balance workouts — mix strength + cardio + functional movement.
3. Don’t binge — portion control matters more than extreme restriction.
4. Consistency > intensity — better to do steady workouts than burn out.
5. Personalize — he adjusted for thyroid, so tailor your diet/exercise to your health needs.

About the Author

Inder Raikot

Administrator

Visit Website View All Posts