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Check out Virat Kohli’s crazy 12-minute workout lesson which can be adopted by anyone who wishes to stay fit

The workout regime is an easy and effective way to improve strength and power of lower body. 

Rohan Gulaty Author

Updated - 4 March 2022 10:14 am

When it comes to fitness in India, the first name that pops up in everyone’s heads is that of Virat Kohli. The former Indian captain has become an epitome of health and fitness in the country and has played a revolutionary role in getting the attention of young fans and his fellow cricketers to look after what they eat and then burn out those calories that have been consumed.

As fitness has now become an important element of everyone’s life, not just athletes, what if Virat Kohli himself shares a workout regime which can be adopted by you to improve your health. Well, he has already done it two years back. In association with sports brand Puma, Kohli gave a demonstration of 12-minute HIIT workout which is an easy and effective way to improve strength and power of lower body.

The regime features five key exercises:

Jumping Jacks: It can be performed by jumping sideways to a position with legs wide apart and coming back to position with feet close to each other, and repeating the process.

Squats: With arms extended straight, one needs to sit and get the lower body down until the time thighs are almost parallel to ground before standing up again.

Back Lunges: Take a big step backwards, for example your left foot. Then, lower your hips until right thigh is parallel to ground. Meanwhile, the left knee should be bent at 90-degree angle which must point towards ground with left heel lifted. Repeat the same with left foot in front and right foot behind.

Side Lunges: With hands up in front, you go sideward with one leg in squats position with the other leg extended straight without knees bending.

Forward Lunges: It is similar to back lunges, with only difference being it needs to be done while going in front. However, Kohli adds a bit of his own variation by also moving his upper body sideward while performing every forward lunge.

Leg Blaster 12 Minute At Home HIIT Workout

Circuit 1

Jumping Jacks – 1 minute; Rest – 10 seconds; Squats – 1 minute; Rest – 10 seconds; Back Lunges – 1 minute; Rest – 10 seconds; Side Lunges – 1 minute; Rest – 10 seconds; Forward Lunges – 1 minute; Rest – 20 seconds

Circuit 2

Jumping Jacks – 1 minute; Rest – 10 seconds; Squats – 1 minute; Rest – 10 seconds; Back Lunges – 1 minute; Rest – 10 seconds; Side Lunges – 1 minute; Rest – 10 seconds; Forward Lunges – 1 minute; Rest – 20 seconds

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