Tamannaah Bhatia’s fitness trainer shares full 45-minute workout routine to target your entire body: From core to cardio | Health – Hindustan Times

Have you ever wanted a single, efficient workout that leaves every part of your body tired in the best possible way?

Tamannaah Bhatia’s fitness trainer shares full 45-minute workout routine to target your entire body: From core to cardio

You’re about to get a clear, usable, honest blueprint for a 45-minute full-body workout modeled on what a high-profile actress might do with a dedicated trainer — adapted so you can actually use it. This is not glamorous fluff. This is an exacting, practical routine that demands attention, patience, and a willingness to feel uncomfortable for a short time so your body can change.

Why a 45-minute full-body session?

You don’t always have four hours to train. Life is messy. A 45-minute session gives you enough time to warm up, challenge strength, hit cardio, and finish with mobility and recovery. It’s efficient, effective, and sustainable if you make it consistent. You’ll build strength, improve cardio, and engage your core in a way that supports real-life movement — not just Instagram poses.

Who is this for?

This routine is adaptable. Whether you’re a beginner, an intermediary, or more advanced, you’ll find ways to scale intensity. You’ll benefit if you want to build full-body strength, lose fat, maintain fitness, or improve athletic capacity. If you have medical conditions or injuries, treat this as a template and consult a professional. Your body and history matter; listen to them.

Equipment you’ll need

You don’t need a boutique studio. You need a few essentials that keep the workout honest.

• A pair of dumbbells (light, medium, heavy — pick weights that challenge you from rep 8–12)
• A resistance band (loop or flat)
• A mat
• A timer (or phone)
• Optional: kettlebell, jump rope, bench

If you don’t have dumbbells, use filled water bottles or bags. The point is consistent resistance and a way to progress.

How this 45-minute session is structured

You’ll move through five blocks: warm-up, strength (lower body), strength (upper body), core + cardio combo, and cool-down. Each block has specific exercises and time or rep targets. The session is circuit-friendly to keep your heart rate up and to force efficient calorie burning and strength-building.

The session at a glance (timeline)

Below is the straightforward timeline of the 45 minutes. You’ll see how time is allocated so you can mentally prepare and avoid time-wasting mid-workout decisions.

Warm-up — 6 minutes

You’ll spend six minutes preparing the body. This isn’t optional. A proper warm-up reduces injury risk and improves performance.

Dynamic joint mobility — 2 minutes

You’ll move slowly through the joints to get blood flowing and synovial fluid moving.

• Neck rotations: 30 seconds (gentle)
• Shoulder circles: 30 seconds (forward and backward)
• Hip circles: 30 seconds each side

Do each with control. You aren’t showing off; you’re setting the stage.

Movement priming — 4 minutes

Now add dynamic stretches and low-level cardio to engage muscle patterns used in the workout.

• Marching or high knees (optional low-impact) — 45 seconds
• Bodyweight squats — 45 seconds
• Walking lunges (or alternating stationary lunges) — 45 seconds
• Glute bridges — 45 seconds

These should be deliberate. Feel the hips, the glutes, the feet. This is the foundation of good movement.

Lower body strength — 12 minutes

You’ll focus on compound moves that prioritize the posterior chain and quads. Two circuits, repeated twice. Rest 30–45 seconds between rounds.

Circuit A — 6 minutes (2 rounds)

A is about heavy lifts and hip drive.

• Goblet squats — 10–12 reps
  • Hold a dumbbell or kettlebell at chest height. Keep your chest tall, sit back, drive through the heels.
• Romanian deadlifts (RDL) — 10–12 reps
  • Slight bend in the knees, hinge from the hips, feel length in the hamstrings. Lightly touch the dumbbells to mid-shin.
• Bulgarian split squats — 8–10 reps each leg
  • Elevate your rear foot on a bench or chair. Keep weight in the front heel, knee tracking over toes.

Do these as a superset (go through the three exercises, that’s one round). You will feel lactic acid rise; that’s normal. Control the descent; control is where strength is built.

Circuit B — 6 minutes (2 rounds)

B is about unilateral strength and stability.

• Step-ups (weighted) — 10 reps each leg
  • Drive the hip up on the standing leg. Don’t push off with the trailing leg.
• Single-leg Romanian deadlift — 8–10 reps each leg
  • Balance is part of strength. Use a lighter weight if needed.
• Calf raises — 15–20 reps
  • Full range, pause at the top for a beat.

These force stability and address muscle imbalances. Be honest with your weaker side and work it.

Upper body strength — 10 minutes

Upper body is about push/pull balance and shoulder health. You’ll work in pairs so your heart stays engaged.

Circuit C — 10 minutes (AMRAP-style or rounds)

Choose a weight that becomes difficult by rep 10.

• Push-ups (or incline push-ups) — 10–15 reps
  • Keep your pelvis neutral. Don’t sag. If full push-ups are hard, use an elevated surface.
• Bent-over dumbbell rows — 10–12 reps each side (or 12 total if bilateral)
  • Squeeze shoulder blades together. Keep a flat back.
• Overhead press (dumbbells) — 10–12 reps
  • Press with straight ribs, don’t overarch the lower back.

Structure options:

• Option A (3 rounds): Do each exercise for the listed reps, rest 45 seconds between rounds.
• Option B (AMRAP 10 minutes): Cycle through exercises as many times as possible with good form. Keep notes so you can track progress.

This block keeps you honest about upper-body endurance and strength.

Core + Cardio combo — 12 minutes

This is the finish. You’ll alternate high-intensity bursts with core stability to fatigue your cardiovascular system while improving core function.

Structure: 3 rounds of 4 minutes

Each 4-minute round uses a 40 seconds on / 20 seconds rest format across three exercises.

Round example:

• 40 sec: Mountain climbers (fast)
• 20 sec: Rest
• 40 sec: Plank with shoulder taps (controlled)
• 20 sec: Rest
• 40 sec: Burpees (or squat thrusts for low impact)
• 40 sec: Rest (or active march)

Repeat this circuit 3 times to make 12 minutes.

Exercise cues and options

• Mountain climbers: Keep hips low, drive knees to chest, move with purpose.
• Plank with shoulder taps: Keep hips steady. Minimal torso rotation. If you can’t maintain form, drop to knees.
• Burpees: Full push-up optional. Focus on rhythm more than speed if you want intensity without injury.

This block will make you uncomfortable. Don’t be ashamed. That’s where change happens.

Cool-down & mobility — 5 minutes

You finish with intention. This is for recovery and reducing stiffness so you can train again tomorrow.

5-minute sequence

• Slow walk or light marching — 60 seconds
• Standing hamstring stretch — 45 seconds each leg
• Chest opener (hands behind, interlace fingers) — 45 seconds
• Cat-Cow and child’s pose combo — 60 seconds

Breathe. Slow inhalations, slow exhalations. The cool-down is where you transform effort into resilience.

Exercise table (quick reference)

You’ll use this table to quickly identify exercises, target muscles, and rep ranges.

Scaling and modifications

You aren’t the same person every day, and the workout shouldn’t pretend you are. Here’s how to scale.

If you’re a beginner

You’ll reduce volume and intensity. Choose lighter weights, fewer rounds, and longer rest. For circuits: perform one round instead of two, and use incline push-ups or knee planks. Sub burpees for squat thrusts without the jump.

If you’re intermediate

Follow the plan as written. Increase weight progressively when sets become easy. Track rounds and reps to ensure progressive overload.

If you’re advanced

Add load or density. Increase weights, reduce rest, or add a fourth round. You can add a superset for upper body or replace one cardio round with 60 seconds of rope work.

How to progress over 8 weeks

Consistency and small increments win. You’ll progress by increasing reps, sets, or weight, or by shortening rest.

• Weeks 1–2: Learn form, keep moderate intensity.
• Weeks 3–4: Increase load or rounds by ~10–15%.
• Weeks 5–6: Add a rep or two to each strength set, or reduce rest by 10–15 seconds.
• Weeks 7–8: Introduce advanced variations (single-arm presses, deficit RDLs), or add a fourth round to the core+cardio block.

Record numbers. Your body doesn’t lie; the log does.

Safety tips and common form mistakes

You’re not invincible. Good technique matters more than ego.

• Don’t sacrifice form for reps. If your body rounds on a deadlift, stop and reset.
• Watch for knee valgus on squats and lunges (knees collapsing inward). Cue knees out.
• Keep shoulders down during overhead work. Use core bracing to protect the lower back.
• Land softly on jumps. Your joints agradecerán this.

If pain is sharp, stop. If it’s muscular fatigue, proceed. Learn the difference.

Breathing and tempo

Breathing means more than getting oxygen. It stabilizes.

• Strength lifts: inhale on descent, exhale on effort (e.g., exhale as you stand up from a squat).
• Explosive moves: exhale on exertion, keep breaths rhythmic.
• Planks and holds: maintain normal breathing; do not hold breath unless you’re practicing bracing with a coach.

Tempo matters: slow eccentrics (2–3 seconds) and controlled concentric lifts produce more tension and build strength.

Recovery and frequency

You can do this full-body workout 3 times per week for general fitness. If you add extra sessions, ensure one or two are light or active recovery.

• 3×/week: ideal for strength and conditioning.
• 4–5×/week: alternate with low-intensity sessions or focused mobility.
• Rest days: invest in sleep, nutrition, light movement, and self-care.

Recovery is an active practice. It’s how you get stronger.

Nutrition and fueling the session

You’re not required to eat like an influencer, but you shouldn’t train on empty if you want performance.

• Pre-workout (60–90 minutes): a small meal with carbs and protein — yogurt and fruit, or a slice of toast with nut butter.
• Post-workout (within 60 minutes): prioritize protein (20–30g) and carbs to aid recovery — a shake, eggs and toast, or a balanced meal.
• Hydrate: sip water before, during, after. Your performance and cognition depend on it.

Supplements are optional. Whole foods are not negotiable.

Mental approach and consistency

You’ll show up on days you don’t feel like it. That’s where discipline lives.

• Set small, realistic goals: add 2.5 kg to a lift, hit one more burpee, hold plank five seconds longer.
• Measure progress with performance (reps, rounds, weight), not vanity metrics alone.
• Keep the practice humane. You’re exercising to fortify life, not to punish yourself.

Consistency compounds. The math is simple: show up, repeat, adjust.

Common questions

How quickly will I see results?

Expect improvements in strength and endurance in 4–8 weeks if you’re consistent. Visual changes depend on nutrition, sleep, and genetic factors. Focus on performance first.

Is 45 minutes enough to build muscle?

Yes, if you prioritize compound movements, progressive overload, and adequate protein and recovery. Quality beats quantity.

Can I do this at home with minimal equipment?

Yes. Use household items for weight, and adjust plyometrics if you need low impact. Bands are excellent substitutes for certain lifts.

What if I have lower back pain?

Prioritize form and lower loads. Emphasize glute activation, core stability, and hip mobility. Consult a healthcare provider for persistent or sharp pain.

Sample weekly plan using this workout

You’ll rotate intensity and recovery to make training sustainable.

• Monday: Full 45-minute session (as written)
• Tuesday: Active recovery (30 minutes walk + mobility)
• Wednesday: Full 45-minute session (slightly heavier)
• Thursday: Yoga or stretching, 30–40 minutes
• Friday: Full 45-minute session (focus on speed/form)
• Saturday: Optional light cardio or class
• Sunday: Rest

Adjust to your schedule. The rhythm matters more than the exact days.

Why trainers use circuits like this

You’ll see circuits because they are time-efficient and elevate metabolic demand while building strength. For screen time and high-profile clients, circuits give results fast without overcomplicating programming. It’s not sexy; it’s effective.

Final notes on mindset and embodiment

You’re not training for perfection. You’re training because you want your body to support you — to carry groceries, to stand tall, to play, to show up for work and family. The work is practical and intimate.

Roxane Gay writes with blunt tenderness, and that’s the tone this workout deserves: clear, unsentimental, and encouraging. The point is not to perform virtuously on a day you feel perfect; the point is to build a habit that you can rely on.

Show up. Modify when needed. Progress a little. Rest when necessary. Track honestly. Your body will respond.

If you want, I can give a printable version of this routine, a 4-week progression plan, or variations for equipment-free workouts. Which would you like next?

Source: https://news.google.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?oc=5