Alia Bhatt's Trainer Reveals 10-Minute Workout for Busy People That Burns Fat Fast

Struggling

to find time for fitness? You’re not alone. Between work, family, and daily responsibilities, squeezing in a full workout can feel impossible. But according to celebrity fitness trainer Karan Sawhney, co-founder of The Tribe India and Alia Bhatt’s trainer, you do not need hours in the gym to stay fit. A simple 10-minute, no-gym workout can be enough to boost your health, burn calories, and build strength - anytime, anywhere.Also read: Just One Hot Dog Could Slash 36 Minutes Off Your Life, Study Warns; Here’s How

Why short workouts work?

Short, high-intensity workouts are gaining popularity for a reason. Research shows that even brief bursts of exercise can improve cardiovascular health, enhance metabolism, and elevate mood. The key is consistency and intensity, not duration. A 10-minute workout may sound small, but when done correctly, it helps increase your heart rate quickly, activate multiple muscle groups, improve endurance and flexibility, and reduce stress and boost energy levels. “Check your screen time right now, and you will know how really, really busy you are," Karan said on Instagram, adding, “Do not tell me you don't have 10 minutes for yourself.” Karan said his philosophy centres on the long-term impact of small, daily habits rather than sporadic, gruelling sessions. "Remember, everything compounds," he reminded his audience. “Do this 10-minute routine with me right now... do this fitness routine wherever you are.”

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The 10-minute no-gym routine

This quick routine includes five bodyweight exercises that require no equipment. Perform each exercise for 40 seconds, followed by 20 seconds of rest.

Jumping jacks

A classic cardio move that warms up the body and gets your heart pumping. It helps improve coordination and burns calories fast.

Squats

Squats target your lower body – including your glutes, thighs, and calves. They also strengthen your core and improve mobility.

Push-Ups

Push-ups work your chest, shoulders, arms, and core. Beginners can modify by doing them on their knees.

Plank hold

Holding a plank is excellent for your core stability. It strengthens your abs, back, and shoulders while improving posture.

High knees

This fast-paced movement boosts cardio fitness and engages your legs and core, helping you burn fat efficiently. Repeat the circuit once or twice, depending on your fitness level.

Benefits of This Routine

This 10-minute workout is designed for maximum impact in minimal time. Here’s what makes it effective:

Time-efficient

It is best for those with busy schedules

No equipment needed

You can easily do it at home, in the office, or even outdoors

Full-body engagement

It helps target multiple muscle groups

Boosts metabolism

Helps burn calories even after the workout

Tips to maximize results

To get the most out of your short workout, keep these tips in mind:

• Focus on proper form to avoid injuries
• Stay consistent, as daily movement matters more than occasional long workouts
• Pair exercise with a balanced diet
• Stay hydrated
• Gradually increase intensity as your fitness improves

Do 10 minutes really make a difference?

Yes, according to experts, if done regularly. While longer workouts have their benefits, short routines like this can still significantly improve your fitness levels over time. For beginners or those returning to exercise, it’s a great way to build a sustainable habit. You don’t need a gym membership or hours of free time to stay fit. A simple 10-minute workout, guided by expert trainers like Karan Sawhney, can help you stay active, healthy, and energized, even on your busiest days. So, the next time you feel “too busy” to work out, remember- 10 minutes is all it takes to start transforming your health.