Finding time to work out can be a challenge, especially on days packed with commitments. But, in a recent interview, actor Deepika Padukone offered insight into how she fits fitness into her busiest days.
The actor revealed her go-to strategy when she’s short on time to Tweak India: “If I had only 10 minutes, I would probably do a quick cardio and a stretching session, but nothing too sudden, because I don’t believe in doing anything to increase your heart rate suddenly. Whether it’s on a treadmill… maybe like a brisk walk or going for a jog, and then a few yoga stretches such as cat-cow, some spinal articulation, focusing on body parts like neck, shoulder, mobility, spine, hip, ankles.”
Her approach focuses on combining movement with caution, suggesting that even brief workouts can be effective — if done mindfully.
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So, is there a risk in doing sudden high-intensity cardio without gradual buildup, especially in a short workout?
Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “Absolutely, there are risks associated with jumping into high-intensity cardio without a proper buildup, especially for individuals who are not regularly active or are dealing with underlying health concerns. When the heart rate spikes abruptly, it can place unexpected stress on the cardiovascular system, muscles, and joints. This can lead to dizziness, breathlessness, or even minor injuries like muscle pulls or joint strain.”
A gradual warm-up allows the body to prepare, physiologically and mentally, for physical exertion. It increases blood flow to muscles, elevates core temperature, and improves mobility, reducing the likelihood of strain. “Whether you’re doing a short or long workout, the principle remains the same: begin at a moderate pace and allow your body to adapt progressively. It’s about working smart, not just hard,” stresses Dr Shravani.
How effective can a 10-minute routine that combines light cardio and stretching be for someone with a packed schedule?
A 10-minute routine may seem brief, but when done consistently and with intention, it absolutely has value, especially for individuals with sedentary lifestyles or time constraints. Light cardio gets the blood flowing, while stretching improves flexibility, posture, and even mental clarity.
“For those juggling hectic schedules, these micro-workouts can serve as vital movement breaks that re-energise the body and reduce stiffness. Over time, they can enhance mobility, reduce stress, and contribute to better metabolic health. While it may not replace a full workout for weight loss or muscle building, it’s an excellent way to stay active and build a habit of movement, often the hardest part,” notes Dr Shravani.
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Ideal way to structure a short workout
Dr Shravani explains, “The ideal short workout should be structured around three core principles: activation, movement, and recovery. Start with 2–3 minutes of gentle dynamic movements – like shoulder rolls, walking lunges, or cat-cow stretches – to activate the joints and muscles.”
Follow this with 5–6 minutes of steady-paced cardio movements such as marching in place, low-impact jumping jacks, or stair climbs, depending on your fitness level. Finally, close with a couple of minutes of static stretching or breathwork to allow the heart rate to return to baseline and to ease any muscle tension.