If you thought Mondays were for snoozing and sulking, Malaika Arora is here to flip that narrative, one workout at a time. The 51-year-old stunner, who refuses to age, kicked off her week with a no-equipment, no-nonsense HIIT workout that'll make you question your last excuse for skipping the gym. Known for her radiant skin and well-sculpted body, Malaika just dropped a workout video that blends energy and elegance. And yes, it might just make you get up and break a sweat, if not from the exercises, then from watching her slay each move.
In the video, Malaika can be seen powering through four high-intensity moves—each timed for maximum burn. She starts with jumping jacks for a full minute, moves into glute kicks for 40 seconds, follows it up with 50 seconds of rope skipping (imaginary, of course), and wraps it all up with high-knee taps for 30 seconds. No equipment. No excuses. Just a good old bodyweight blitz.
Let’s break down these fiery moves:
Jumping jacks
The classic cardio king. It gets your heart racing, fires up the whole body, and is an instant calorie torcher. Bonus? It’s a great warm-up to prep those muscles. Jumping jacks are a full-body plyometric workout that targets your shoulders, core, glutes, hip flexors, heart, and lungs. They boost your metabolism, helping burn calories and reduce fat while building lean muscle. This high-intensity move also improves flexibility and enhances body control.
Glute kicks
This exercise targets the glute muscles and hamstrings while improving flexibility and stability. Glute kickbacks help lift and shape your backside while building lower-body strength and stability. Strong glutes make everyday tasks like walking, climbing stairs, and lifting easier. Regularly doing this move can prevent common issues like lower back and knee pain caused by weak or inactive glute muscles.
Roping (air jump rope)
Even without an actual rope, this one’s a scorcher. It boosts coordination, stamina, and cardiovascular strength while toning your calves and shoulders. Roping is an excellent cardio workout that gets your heart pumping, helping to reduce the risk of cardiovascular disease while torching calories. Beyond fat burn, it enhances coordination and balance, making your movements more agile and precise. It also contributes to stronger bones, boosts fitness levels and also supports long-term musculoskeletal health.
High-knee taps
This move engages your core, quads, and glutes while giving you a mini ab blast. It also ups your agility and endurance like a boss. High knees are a powerful cardiovascular and calisthenic exercise that quickly elevates your heart rate. This move engages key lower body muscles like the quads, hamstrings, calves, glutes, and hip flexors, enhancing endurance, coordination, and balance. When done explosively, high knees also build lower-body power. Plus, they activate your core, improving posture and stability. It’s a full-body burner that delivers both cardio and strength benefits in one simple, equipment-free move.
In the video, Malaika can be seen powering through four high-intensity moves—each timed for maximum burn. She starts with jumping jacks for a full minute, moves into glute kicks for 40 seconds, follows it up with 50 seconds of rope skipping (imaginary, of course), and wraps it all up with high-knee taps for 30 seconds. No equipment. No excuses. Just a good old bodyweight blitz.
Let’s break down these fiery moves:
Jumping jacks
The classic cardio king. It gets your heart racing, fires up the whole body, and is an instant calorie torcher. Bonus? It’s a great warm-up to prep those muscles. Jumping jacks are a full-body plyometric workout that targets your shoulders, core, glutes, hip flexors, heart, and lungs. They boost your metabolism, helping burn calories and reduce fat while building lean muscle. This high-intensity move also improves flexibility and enhances body control.
Glute kicks
This exercise targets the glute muscles and hamstrings while improving flexibility and stability. Glute kickbacks help lift and shape your backside while building lower-body strength and stability. Strong glutes make everyday tasks like walking, climbing stairs, and lifting easier. Regularly doing this move can prevent common issues like lower back and knee pain caused by weak or inactive glute muscles.
Roping (air jump rope)
Even without an actual rope, this one’s a scorcher. It boosts coordination, stamina, and cardiovascular strength while toning your calves and shoulders. Roping is an excellent cardio workout that gets your heart pumping, helping to reduce the risk of cardiovascular disease while torching calories. Beyond fat burn, it enhances coordination and balance, making your movements more agile and precise. It also contributes to stronger bones, boosts fitness levels and also supports long-term musculoskeletal health.
High-knee taps
This move engages your core, quads, and glutes while giving you a mini ab blast. It also ups your agility and endurance like a boss. High knees are a powerful cardiovascular and calisthenic exercise that quickly elevates your heart rate. This move engages key lower body muscles like the quads, hamstrings, calves, glutes, and hip flexors, enhancing endurance, coordination, and balance. When done explosively, high knees also build lower-body power. Plus, they activate your core, improving posture and stability. It’s a full-body burner that delivers both cardio and strength benefits in one simple, equipment-free move.
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