When it comes to fitness goals and dedication, few in Bollywood walk the talk quite like Malaika Arora. The actress, model, and wellness icon has long been a source of inspiration for her fans — not just for her enviable physique, but for her commitment to health and well-being. Whether it’s an early morning yoga flow or an intense strength session, Malaika rarely misses a workout, and her consistency is nothing short of iconic.
The actress took to Instagram once again, this time sharing a power-packed HIIT (High-Intensity Interval Training) routine with her followers, along with the caption, “Burn Fat, Build Fire.” The quick, high-energy workout is designed to burn calories, strengthen the body, and rev up your metabolism — all without the need for any fancy equipment.
Here’s a breakdown of the four dynamic moves Malaika swears by:
Jumping Jacks
A classic cardio move with a full-body twist, jumping jacks are Malaika’s go-to for getting the heart rate up. This movement not only targets your glutes, thighs, and hip flexors but also supports heart health and helps regulate blood pressure, cholesterol, and blood sugar levels. Start standing tall, jump your legs out to the sides while raising your arms overhead, then return to the start. Repeat continuously for one minute.
Glute Kicks
Next up is an excellent move to sculpt and strengthen the lower body. Glute kicks work your backside while also engaging your core and improving overall balance. Start by standing in place and hopping your heels up toward your buttocks in a jogging motion. Malaika recommends pushing through this move for 40 seconds to feel the burn and boost your metabolism.
Roping
If you ever loved skipping as a kid, this one’s for you! Roping — also known as air jump rope — mimics the motion of traditional skipping without the rope. Rotate your wrists as if holding a rope while jumping in place. This cardio move is great for endurance, calorie burn, and core activation. Malaika suggests doing this for 50 seconds straight for maximum effect.
High Knee Taps
This fiery finisher engages your hamstrings, quads, glutes, calves, and core. Stand with your feet shoulder-width apart and begin lifting your knees toward your chest in an alternating, pumping motion — as if jogging in place with extra height. It’s a fantastic fat-burner that also boosts agility. Just 30 seconds will leave you breathless and energised.
Whether you’re new to HIIT or a seasoned pro, Malaika’s no-nonsense routine is a great reminder that you don’t need a gym to break a sweat — just motivation and a mat.