Vaani Kapoor’s full-body fitness routine: 10 exercises that keep her in shape

Vaani Kapoor is known for training consistently and mixing modalities like Pilates, yoga, and strength work. In a recent Instagram clip shared by celebrity fitness coach Yasmin Karachiwala, the duo runs through a simple format: 10 exercises, 10 reps each (a “10x10” full-body routine).

If you want a workout that feels athletic, hits the whole body, and doesn’t require fancy equipment, this structure is a solid template.

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What “10x10” means and how to use it

The idea is straightforward:

• Pick 10 moves
  
  

• Do 10 reps of each move (or a timed hold)
  
  

• Keep rest short, and focus on control
  
  

You can run it in two ways:

1. Circuit style: 10 reps each, move to the next exercise, then repeat 1–3 rounds
   
   

2. Station style: Complete all sets for one exercise, then move on (slower pace, more strength focus)
   
   

Quick warm-up (3 minutes)

Before you start, warm up to protect your knees, hips, shoulders, and back:

• 30 seconds marching or jogging in place
  
  

• 10 bodyweight hip hinges
  
  

• 10 arm circles each direction
  
  

• 5 slow squats + 5 push-ups on an incline
  
  

The 10 exercises (with GymNation coaching cues)

1) Squats

Targets glutes, quads, hamstrings, and core.

• Feet shoulder-width, chest tall
  
  

• Sit hips back, knees track over toes
  
  

• Push through heels to stand
  
  

2) Push-ups

Builds chest, shoulders, triceps, and full-body tension.

• Body in one line
  
  

• Elbows around 45 degrees from the body
  
  

• Lower with control, press up strong
  
  Modification: hands on a bench or box.

3) Lunges

Strengthens legs and improves balance.

• Step forward, lower into a 90-degree bend
  
  

• Front heel stays planted
  
  

• Drive back to standing
  
  Modification: shorter range of motion, or reverse lunge for knee comfort.

4) Diamond sit-ups

Core-focused with hips open.

• Soles together, knees out
  
  

• Curl up with control, tap forward
  
  Tip: keep the neck relaxed and lead with the ribs, not the chin.
  
  

5) Bridges

Posterior chain strength for glutes and hamstrings.

• Ribs down, brace core
  
  

• Push through heels, squeeze glutes at the top
  
  

• Lower slowly
  
  

6) Triceps dip with hip lift

Triceps, shoulders, core, and glutes.

• Hands behind you, fingers forward
  
  

• Dip with elbows back, then lift hips with control
  
  Modification: smaller dip depth to protect shoulders.
  
  

7) Spiderman climbs

Core, shoulders, hips, cardio demand.

• High plank, strong brace
  
  

• Knee tracks toward same-side elbow
  
  

• Keep hips steady, don’t sway
  
  

8) Pike alternate ankle taps

Obliques, coordination, core control.

• Lift shoulders slightly
  
  

• Tap one ankle, then alternate
  
  Tip: move slowly so your core does the work, not momentum.
  
  

9) Burpees

Full-body conditioning: squat, plank, jump.

• Step back to plank if impact bothers your joints
  
  

• Keep the core tight in the plank
  
  

• Land softly on the jump
  
  

10) Swan exercise (Pilates-inspired)

Posture, back strength, controlled extension.

• Lie face down, hands under shoulders
  
  

• Lift the chest smoothly without jamming the lower back
  
  

• Lower with control

If you enjoy Pilates-style finishing moves like Swan and want structured coaching, try mat Pilates classes.

How hard should this feel?

Aim for:

• Clean reps
  
  

• steady breathing
  
  

• a burn that builds, not pain in joints
  
  

If your form collapses, reduce reps, slow down, or modify the movement.

How often to do this routine

• 2–3 times per week works well for most people
  
  

• Add light cardio or mobility on other days
  
  

For extra core strength that supports moves like planks, climbs, and controlled Pilates work, add a weekly LES MILLS CORE class.

Source: msn

The opinions shared in the blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.