Low Impact, High Intent. From reformer Pilates to breath-led yoga flows, Kritika Sharma explores how some of India’s biggest stars are embracing workouts that build strength without strain.
A quiet workout is a low-impact, controlled form of exercise – think yoga, Pilates, mobility work or brisk walking that builds strength and stability without overloading the joints or spiking stress hormones. Research, including findings published in the ‘British Journal of Sports Medicine’, shows that consistent moderate-intensity movement delivers comparable long-term cardiovascular and metabolic benefits to high-intensity training, with lower injury risk and better recovery. Experts recommend it because it’s sustainable, regulates the nervous system, and is easier to maintain, which ultimately matters more than intensity.
‘Quiet Workout’ Celebrity Practitioners
Shahid Kapoor
Shahid blends yoga, dance conditioning and functional strength circuits to maintain agility. He’s often credited yoga for stamina and recovery during demanding roles. The result is mobility-driven fitness — lean, coordinated and controlled.
Janhvi Kapoor
Janhvi trains regularly with Pilates instructor Namrata Purohit, focusing on reformer work, deep core activation and alignment drills. Her routine blends controlled strength with yoga-based flexibility, prioritising muscle stability over speed. The emphasis is on posture, balance and injury prevention.
Saif Ali Khan
Saif has shifted towards yoga as his primary fitness practice, incorporating Surya Namaskars, inversions and flexibility training. Post health concerns, his focus is longevity over size — mobility, balance and cardiovascular mindfulness guiding his routine.
Malaika Arora
Malaika has emphasised yoga’s role in improving flexibility, digestion and hormonal balance. Her practice includes inversions, mobility drills and deep stretching — building functional strength while supporting joint health and nervous system regulation.
Milind Soman
Milind has long championed simple, equipment-free training — including barefoot running, yoga and bodyweight exercises such as push-ups and squats. He favours outdoor endurance work and functional strength. His philosophy aligns with research-backed recommendations for moderate-intensity aerobic exercise combined with mobility training — supporting heart health while minimising overtraining risks.
Kriti Sanon
Kriti has trained for years under Yasmin Karachiwala, one of India’s leading Pilates instructors, incorporating reformer sessions, core stability drills and controlled resistance work into her schedule. Her focus on posture correction, spinal articulation and deep core strength reflects classical Pilates principles — strengthening stabiliser muscles without excessive joint stress — which trainers widely credit for lean muscle tone and long-term resilience.
