Looking for fresh workout inspiration this weekend? Bollywood actor Sara Ali Khan recently highlighted three effective exercises that focus on functional fitness, strength, endurance, and mobility.
The routine includes plate squats to overhead lift, kettlebell hip drives, and burpees with a dumbbell shoulder press—three movements designed to engage multiple muscle groups while improving real-world physical performance.
According to Dr. Shreyas Mahendra Katharani (PT), Head of Physiotherapy and Rehabilitation at Jaslok Hospital, Mumbai, the value of these exercises lies in their practicality.
While celebrity workouts often appear intense, these movements are built around everyday actions such as lifting, standing, reaching, carrying, and maintaining balance.
Disclaimer: This article is for informational purposes only and is based on publicly available information and expert insights. Consult a qualified fitness professional or healthcare provider before beginning any new exercise program.
1. Plate Squats to Overhead Lift
This exercise combines a squat with an overhead raise, creating a full-body movement that mimics lifting an object from the ground and placing it on a higher surface.
How It Works
You squat while holding a weighted plate (or another weighted object), stand up, and then press the weight overhead in one controlled movement.
Benefits
Improves Everyday Lifting Ability
Whether you’re carrying grocery bags, lifting storage boxes, or moving household items, this exercise trains your body to handle those movements more safely.
Strengthens Multiple Muscle Groups
The movement engages:
- Quadriceps
- Hamstrings
- Glutes
- Core muscles
- Shoulders
- Arms
Encourages Better Posture
Holding weight overhead requires spinal stability and body alignment, which may help counteract the effects of prolonged sitting and desk work.
Increases Cardiovascular Demand
Because the exercise recruits large muscle groups simultaneously, it elevates heart rate and breathing, combining strength and cardio benefits.
2. Kettlebell Hip Drive (Kettlebell Swing)
Despite its appearance, the kettlebell swing is primarily a lower-body exercise powered by the hips rather than the arms.
The movement involves driving the hips forward explosively while maintaining control of the kettlebell.
Benefits
Activates Underused Muscles
Long hours of sitting can weaken the glutes and posterior chain. Hip-drive exercises help reactivate these essential muscles.
Improves Functional Power
The movement develops explosive strength that translates into everyday activities such as climbing stairs, standing up quickly, or carrying heavy objects.
Supports Lower Back Health
Strong glutes and hips reduce excessive strain on the lower back by improving movement mechanics and posture.
Builds Core Stability
The abdominal muscles work continuously to stabilize the body and maintain control throughout the movement.
Efficient Cardio Workout
Short intervals of kettlebell swings can significantly raise heart rate while placing less impact on knees and ankles compared to running.
3. Burpees to Dumbbell Shoulder Press
This advanced exercise combines several movements into one sequence:
- Squat
- Kick-back
- Push-up
- Jump-in
- Stand-up
- Dumbbell shoulder press
The result is a high-intensity, full-body workout that challenges strength, coordination, and cardiovascular endurance.
Benefits
Full-Body Conditioning
Few exercises engage as many muscle groups simultaneously.
The movement works:
- Legs
- Chest
- Core
- Back
- Shoulders
- Arms
Enhances Endurance
Regular practice can improve cardiovascular fitness and help make everyday activities feel less physically demanding.
Functional Upper-Body Strength
The shoulder press component strengthens muscles used for pushing, lifting, carrying, and reaching.
Improves Coordination
The exercise requires multiple movement patterns to flow together smoothly, helping develop body awareness and balance.
Builds Mental Resilience
High-intensity movements challenge both physical and mental endurance, encouraging persistence during demanding activities.
Why Functional Fitness Matters
Functional fitness focuses on movements that replicate daily activities rather than isolating individual muscles.
Benefits may include:
- Better mobility
- Improved posture
- Greater balance
- Increased strength for daily tasks
- Reduced risk of injury
- Enhanced overall fitness
Unlike traditional gym routines that often focus on appearance alone, functional exercises prioritize practical strength that can improve quality of life.
A Beginner-Friendly Way to Start
For those new to strength training, Dr. Katharani recommends beginning with simple household alternatives.
Instead of specialized gym equipment, beginners can:
- Use filled 1-litre water bottles as weights
- Perform 3–4 rounds of each exercise
- Focus on proper technique before increasing intensity
- Allow adequate rest between sets
The goal, she emphasizes, is not to train like a movie star but to make everyday activities easier and more comfortable.
Hunterfly Take
Sara Ali Khan’s workout routine highlights a growing shift toward functional fitness—training that improves real-world movement rather than focusing solely on aesthetics. Exercises such as squats, hip drives, and burpee variations offer a practical combination of strength, mobility, and cardiovascular conditioning.
For individuals seeking efficient workouts that support daily life, these movements provide a balanced approach to building fitness without requiring hours in the gym.
