Hrithik Roshan's fitness secrets

Published On: 2012-01-02

Author: Priyanka Jain

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Hrithik Roshan's fitness secrets


Source: Hindustan Times

By: Priyanka Jain

Date: October 18, 2010



Hrithik Roshan's upper torso is fabulous his muscles broad and well built. His biceps have an enviable sharpness. The strength of his back muscles is admirable and his abs are super chiseled. That agile lean bod didn't come overnight for Bollywood's blue-eyed hero.

“Commitment is Hrithik’s key to fitness,” says Satyajit Chaurasia, the fitness instructor who has been training Roshan for the last eight years.

Eating junk

For a person like him who absolutely worships fitness, essaying the role of a paraplegic magician in Sanjay Leela Bhansali’s Guzaarish was a challenge. “He had to give up regular exercising for two months. Out of habit, he would still gym for 2 days a week but with lower intensity. To gain eight kilos in two months, he ate all sorts of junk food including one vadapav for every meal, pizza, samosas, sweets and chocolates,” says Chaurasia.

Losing 8 kilos in 40 days

Chaurasia says, “Since Roshan has been working out for almost 15 years, his muscle memory is fantastic. His metabolism is high, so with regular concentrated exercise and a strict diet he was able to lose 8 kilos in 40 days.” “A constant regime of one hour cardio and another half an hour stretches and exercises for abs was followed every morning,” says Chaurasia. “We did concentrated exercises for one or two body parts every day for one and half hour every evening.” After the exercises he would do 500-1000 times skipping for ten minutes everyday. This itself helped him lose 500-700 calories in one go.

Hrithik Roshan Follows international fitness trends

“Roshan is always open to trying new techniques and style. He follows fitness trends worldwide and reads international magazines on fitness and bodybuilding. Exploring new fitness trends and inculcating them in his regime gives him a good mental boost and excitement while training. In the gym, he is like a school kid. He maintains a daily journal of his exercise routine.”

Monitoring Results

“He uses a Polar watch that can be tied on the wrist. The watch gives a calorie count and pulse rate. On the watch, he can look at his entire year’s work out results.”

Arms (Monday)

Biceps and Triceps

Dumbell 21 (for power and sharpness of bicep muscle) x Tricep pulley push down (for tricep muscles)

Barbell curl (for entire size and strength of arms) x Line tricep extension (Difficult, yet famous exercise. Good for size and strength)

Concentration curls (for bicep peak and roundness of muscle) x Overhead tricep muscles (for sharpness of tricep muscles)

Hammer dumbbell curl (for outer biceps and upper forearm) x Tricep kick back (to be done with light weight; for sharpness of triceps) and Reverse curl (for outer forearm area, strengthens the wrist and gives good power hold in your fist)

Wrist curl (for inner forearm)

Chest (Tuesday)

Plain Bench Press (for complete chest) x Dumbbell fly (for outer pectoral muscles)

Incline Dumbbell press (for upper chest) x Cross pulley ( for inner definition/size and hardness of chest muscle)

Decline flies (for lower chest) x pullovers (expands rib cage and gives good posture)

Back (Tuesday)

Chin ups (This exercise takes more strength. Best workout for the back. Gives good power and sharpness for size)

Dumbbell rowing (for lower leg and back – strengths lower lads muscles)

Rowing pulley (Different variation of back exercise, gives stability in the spine and again works for entire back)

Shoulders (Wednesday)

Side lateral (for front and middle deltoids//shoulder muscles)

Front raises (for front deltoid)

Tea cups (for front shoulder muscles)

Dumbbell press (for entire shoulders)

Shrugs ( for trapeze muscles near the neck)

Legs (Thursday)

Leg extension (For entire legs, the quadriceps i.e. front muscles of the leg)

Free squats (most conventional exercise, gives power and size to leg)

Lunges (helps give shape to the butt; Walking lunges helps lose lots of calories; takes care of lower body fitness)

Leg curls (for hamstrings i.e. backside muscles of leg)

Good morning (Hrithik’s favourite exercise for lower back)

Hyper Extension (for strengthening lower back)

CaLF Exercise (for calf muscles which is the most stubborn muscle to grow)

All exercises are to be done in 3 sets with repetitions of 10-12-15. Depending on energy levels take a break on the fifth day or continue the same routine.

Daily Diet


4 egg whites, 2 brown bread, a protein shake, nuts, corn flakes with milk, fruit platter.


2 roti, green vegetables, chicken breast, dal, caesar salad, fish platter Snack

Protein shake, egg white sandwich/fruit plate


6 egg whites, brown bread, ½ chicken or fish with stir fried vegetables

Caesar salad during workout

1 banana

Completely cut down on oil. Not more than 2 teaspoons of oil in a day.

Cut down on sodium and absolutely no sugar. Don’t fill the stomach more than 70% not complete 100%

4-6 glasses of water

45 minutes after workout, take a meal. Sleep at least one hour after the meal.