5 exercises India started doing in 2014

  • Deekshita Baruah, Hindustan Times, New Delhi
  • Updated: Dec 25, 2014 19:28 IST

It’s not just about running on the treadmill and lifting weights anymore!

India’s fitness scene has evolved like never before. Urban India is getting weight conscious. A survey by FitHo has shown that of the 73% of the Indian urban population that is overweight, at least 60% of them are making an effort to lose weight.

While walking and yoga is always the first choice, we bring you a run-down on the 5 new exercises India started doing in 2014.

High Intensity Internal Training (HIIT): With HIIT long, steady cardio workouts became a thing of the past.


It consists of intense but short aerobic workouts, which alternate low and high intensity activities. For example, outdoor HIIT training would be running at the fastest pace on a jogging track for 200 meters, then jogging at a slower pace for 400 metres.

And it is the perfect way to improve strength, speed and endurance. Experts say HIIT burns far more calories in less time than low intensity workouts done for over an hour.

Stair Interval Training: Easily one of the most basic workouts you can get started with; for stair interval training all you need is a good pair of running shoes. The key is to keep your knees aligned over your feet as much as possible, and making sure that most of your weight is on the balls of your feet.


There are three stages: beginners, intermediate and advanced. While for beginners it’s all about walking up and down the stairs, intermediate’s need to jog too and for the ones in advanced stage it’s a combination of sprinting, jogging and squatting.

Bokwa:According to many Bokwa is the new Zumba and if you love to dance, this is the exercise for you. Bowka involves a set of dance steps that spell out letters and numbers on the floor. http://www.hindustantimes.com/Images/popup/2014/12/bokwa.jpg

Once you learn the basic steps, you're free to create your own personal routines moving to the music as you see fit and burning boundless calories as you go.

The couch potato workout:Britney Spears was recently photographed doing crunches while lazing on a sunlounger. The couch potato moves are designed to flatten the stomach and tighten the thigh muscles. http://www.hindustantimes.com/Images/popup/2014/12/couch.jpg

You can repeat the same at home. The next time you're in front of the TV do 10 sofa dips, 10 leg raises or 10 side-to-side sofa walk.

Kettle bells and strength training: A Kettlebell is a big hunk of iron that comes in several sizes.


You can do standard weight training exercises with Kettlebells but also more bespoke exercises such as the Kettlebell Squat - you only have to go on Youtube and type in 'Kettlebell Bring Sally Up' to see the advantages of this type of training.

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