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.
| Component | What he does / has done |
|---|---|
| Cardio & Low Intensity | Walking plays a big role. He emphasizes being physically active outside gym — walking helps with fat loss, stamina. |
| Weight Training / Resistance | Bench press, squats, deadlifts, pull-ups. Uses weight training not just for muscle, but to sculpt, support overall metabolism. BollywoodShaadis |
| Circuit / CrossFit / Mixed Training | He mixes in circuit training, CrossFit-type workouts for variety, intensity, to keep calories burning. |
| Core / Abs Work | Strong focus on core strength. His trainer has shared that core isn’t just about visible abs — it’s posture, function, stability. Some specific exercises: cable high-to-low chops, hanging leg raises, medicine ball slams, mountain climbers, Turkish get-ups, plank rotations. |
| Workout Frequency | He works out frequently — often 6 days a week with trainer when pushing for transformations. |
| Two Sessions / Split Days | On certain days he splits workouts (morning + evening), sometimes with intensity in one and lighter work in another. |
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:
- Start with walking / low-intensity if you’re new — build daily activity, don’t jump straight into very intense workouts.
- Mix strength + cardio + flexibility / core — Good body composition, posture, less injury risk.
- Focus on diet quality + portion control — don’t rely just on exercise.
- Set realistic timeline — expect change over many months. Track progress in small steps (how you feel, performance, measurements) not just scale.
- Rest, recovery, & health conditions — adjust for things like thyroid or other medical issues; get professional input if needed.
- 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)
- Walk daily — he says walking is underrated for fat loss and stamina.
- Balance workouts — mix strength + cardio + functional movement.
- Don’t binge — portion control matters more than extreme restriction.
- Consistency > intensity — better to do steady workouts than burn out.
- Personalize — he adjusted for thyroid, so tailor your diet/exercise to your health needs.