Ratna Kaul, 25, is a self-confessed “gym freak”. Despite following a 9 am-8 pm work schedule in a startup in Gurugram, she manages to squeeze in plenty of time for her workouts, starting her day at 6 am with a session of cardio and stretching. However, she admits that she’s missing out on the “punch” in her regime, something that she would probably get from a sporting activity like swimming, a fitness programme like Zumba or other forms of intense training.
Kaul is not alone. Globally, 73% of the 16-25-year-olds say they prefer exercising outdoors amidst nature over working out in a gym, according to a new survey by Endure24, one of the UK’s most popular 24-hour trail running events.
Another study by Victoria University, Melbourne, Australia, confirms that when it comes to developing a successful exercise routine, doing something that feels good makes all the difference. A review of cognitive and contextual factors was published in the International Review of Sport and Exercise Psychology that shed light on how to get the most pleasure out of being physically active. “We’re more likely to stay motivated and get results when we participate in any kind of moderate-to-vigorous physical activity if it makes us feel good,” the review says. The research highlights that we’re likely to achieve better results if we focus on “external stimuli rather than bodily sensations”.
Staying fit is the new normal, and most people are opting for unconventional workout regimes, going beyond treadmills and weight training. Fitness today isn’t just about pounding on treadmills or lifting weights—it’s about going deeper.
A holistic approach
India’s fitness habits are changing fast, and the average user visits three different fitness centres in a month—one near home, one near work, and one alternative. Fitness tech platform Fitpass finds traditional memberships don’t fit this behaviour—subscriptions do. “Unlike traditional gym memberships, which force you into a long-term commitment, where you gain if you fulfill a yearly goal, we have a personalised AI-enabled coaching to guide fitness journey, customised nutrition plans,” says Akshay Verma, co-founder of Fitpass, which has over 8,100 gyms and fitness studios across more than 75 cities in India.
The company covers all aspects of fitness—exercise, coaching, nutrition, and consultation. “Our average workout index is 3X higher than global competitors, proving that flexibility drives results. We build an old fitness ecosystem that adapts to people’s lives, instead of forcing them into outdated models, which isn’t just the future of fitness—it’s the only way forward,” adds Verma.
As per Mumbai-based yoga instructor Mihir Jogh, the change has been dominant post-Covid. “Not just women, but a growing number of men are also learning pilates, Zumba, and aerial workouts through our centres and apps. In my annual summer workshops in Dharamshala, I see more participants embracing fun, diverse ways to stay active.” he adds. “More people are looking to calm their nervous system, recover from taxing work schedules, and truly understand their bodies. Those signing up for intense training want to treat their bodies as a lifelong project, learning what they truly need to get healthy while enjoying the process,” Joghi further adds.
Dancing away stress
For choreographer, Bharatanatyam dancer Nikolina Nikoleski, dance is a holistic therapy—physical, mental, emotional. “You don’t require any professional or prior knowledge of dance techniques. Your body is here to generously receive new words or movements and that allows your inner being to channel everything from the strongest to the finest energies that keep moving as we breathe,” says Nikoleski, who personally follows a set of choreographies after she started at the age of 4 with rhythmic gymnastics in Croatia, followed by ballet, contemporary dance, physical theatre, yoga, pilates, Bharatanatyam, acting and singing.
More and more people are embracing alternative dance-based workout programmes, ranging from Zumba, the Latin inspired dance form, to Bollybeats, which is based on Bollywood music, that make exercise both engaging and empowering. Pole dance is also emerging as a new fun workout to reform the body, mind and soul. It is considered one of the most intensive workouts to combine strength, flexibility, and sensual movements.
According to holistic wellness expert-cum-pole dancer and pilates expert Vesna Pericevic Jacob, who is also the founder of Vesna’s Alta Celo studio in Delhi, these non-traditional workouts not only provide physical benefits but encourage self-expression, creativity, and mental resilience, making fitness more inclusive and enjoyable for all. “Pole dance is a powerful form of exercise, which is a fusion of strength, flexibility, and artistry, offering a full-body workout that challenges both the mind and body. It combines elements of gymnastics, dance, and calisthenics, requiring core stability, upper body strength, and endurance. Unlike traditional workouts, pole dance improves coordination, builds lean muscle, enhances confidence, and increases overall body awareness,” she adds.
Research suggests that pole dance has the potential to improve an individual’s mental wellbeing, sexual self-efficacy and self-esteem. “It is a motivating form of dance,” says Arushi Bansal, a final-year student in Delhi University, adding how most people misunderstand it as a dancing routine done by strippers. “It is now a sport as well as a great fitness mantra. Also, I don’t have to lift weights as I have never worked out, instead I have seen my strength improve,” adds Bansal, who is a regular practitioner of pole dancing.
The fun way to be fit
Social media is full of fun workout videos and reels. Whether it’s your favourite actor Kareena Kapoor Khan posing a handstand or fitness expert Namrata Purohit sharing a glimpse of Mira Kapoor (wife of actor Shahid Kapoor) grinding it out on a pilates reformer, a number of videos on rowing, trampolining, hula hooping, battle ropes and fitness bingo are now emerging.
Another latest fad is group workout with a twist, where one can accept a challenge of putting on a T-shirt while doing a headstand, or using legs as the hour of hand of a clock to “move” like a clock. These have become fun and challenging activities as opposed to the hours spent in the gym.
Similarly, pilates can increase overall physical strength and significantly reduce stress, combined with deep, coordinated breathing. “Not many people know that pilates is also adaptable for the rehabilitation of injury, and can be used to focus on strength training, flexibility and range of motion,” says Jacob. Increase in energy, relief of pain due to tight muscles or stress, enhanced posture and biomechanical function and an enhanced sense of well-being are some of the benefits, she adds.
“The interest in pilates is growing exponentially as awareness about the system has spread across the world. The reason for its growing popularity is that it is a very effective system that gives results consistently and can be adapted to any fitness level, age,” adds Jacob.
If you don’t have access to a quality pilates studio and or equipment like a reformer, you need not worry too much. Jacob advises that pilates can be done anywhere, and for classical mat pilates, one needs just a mat, focus and a desire to increase control over mind and body.
Meanwhile, lifting weights and running on a treadmill are not the only forms of fitness for Rohit Boda, group MD, JB Boda Group, a reinsurance broking business, and founder, RB Ventures, but finding ways to enjoy movement. “I play pickleball. It has strategy, agility, and endurance rolled into one, so it keeps you engaged and sweating. Whether I’m competing or just playing for fun, it’s great to be active and have fun,” says Boda, who explains his “personal” and “sustained” weight loss journey after losing over 30 kg over a few years, and converting his passion to profession.
“I don’t follow a single routine. I lift heavy weights, do fast-paced HIIT sessions or run to clear my head. I mix it based on how I am feeling or what my body needs,” says Boda, who is also the co-founder of SquatUp, a fitness centre based in Mumbai.
Music is another big factor in fitness. A great playlist can completely change the energy of a workout. “It’s about finding ways to make it engaging and fun rather than simply a part of the must-do list. I do not treat fitness as something separate from my lifestyle; it’s about being dynamic rather than regimented,” says Boda.
For those looking to build strength, improve endurance, burn calories, or find balance through yoga, there are a number of activities offered by fitness brands like Cult.fit. The brand has built non-conventional training facilities to provide a mix of workouts that enhance health while keeping the experience fun and engaging and accessible in a group or solo workout.
Spoorthi S, fitness expert, Cult, says, “Dance fitness, yoga, strength and conditioning, strength+, HRX workout, and burn ensure a dynamic fitness experience. There’s a creative freezone, a slot in-between the main workout to offer some flexibility to the trainers to use a trainer choice or member choice songs. There is a cool-down break with the purpose to gradually bring the body back to its pre-exercise state, reduce heart rate and blood pressure, and prevent muscle soreness or stiffness.”
Mind body and soul
“When events go beyond traditional to include sound healing, drum circles, animal flow, dance fitness, and even sports like padel and pickleball, it becomes a fun community,” says Ankur Lohani, co-founder and CEO of digital wellness platform FindYourFit that has build several micro-communities of fitness enthusiasts across various formats of events across India.
According to Lohani, the reason for the growth is because people seek more experiences where they can meet like minded folks over mundane routines.
“We provide our participants a variety of workouts, ample social engagement that helps create an environment where people enjoy being active rather than seeing it as a chore. Since we are an event-driven platform, our growth is measured in number of participants, repeat participation, and brand collaborations,” he adds.
As someone who has been very active and engaged with tri-sports, sports nutritionist Nikhil Kapur, who is also the co-founder and director of Atmantan Wellness Centre, a luxury wellness clinic, has observed that yoga, tai chi, martial arts, and nature-based activities provide a well-rounded workout. “I understood the importance of cross-training during my training for the Ironman races. I incorporated activities like tennis and basketball in my training schedule. These were fun and also prevented overuse injuries and provided a mental and physical break from the demands of intense training,” says Kapur.
As per Dr Yokesh Arul, a Chennai-based doctor and fitness enthusiast, incorporating activities like dancing, group sports or outdoor adventures makes fitness sustainable. “This transformation is essential because when exercise is fun, people look forward to and not something they dread,” he says, adding, “A mix of aerobic exercises improve cardiovascular health, while strength training with weights build muscle. These help in making fitness a lifestyle.”
Healthy way to start
As a sports medicine specialist, Dr Nitin Menon, lead consultant, physical medicine and rehabilitation, Apollo Hospitals, Navi Mumbai, often asks patients what if exercise didn’t feel like a task but rather something you looked forward to?
“People struggle to stick to traditional workouts as they feel repetitive or boring. But when you’re having fun, you don’t even realise how hard you’re working! Have you ever danced for an hour and then realised how much you’ve been sweating? That’s exactly how dance workouts work.
A single session can burn 500-800 calories, improve cardiovascular endurance, and enhance coordination and agility—while keeping energy levels high with great music. Pole dancing, aerial yoga, a fusion of yoga, acrobatics helps in spinal decompression, deep muscle activation, and balance improvement. If you prefer something more structured but still fun, barre workouts (inspired by ballet) help tone the muscles using small, controlled movements that build endurance without straining the joints.
Workouts like tai chi have the same benefits like Zumba or Barre but are more suited to older people since they have low impact on the joints and help in improving balance and preventing falls in the elderly,” says Menon.
Many wonder if this kind of exercise is right for me? The beauty of these workouts is that they are adaptable to different fitness levels. Menon says, “Whether you’re a beginner or a fitness enthusiast, you can modify movements to suit your needs.”
While you must stay committed to fitness, addressing specific health concerns is equally important. Dr BA Chaurasia, consultant, internal medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai, says, “Modifications may be needed based on medical conditions, and consulting a healthcare provider before starting is always advisable.”
