Kareena Kapoor’s fitness routine; Trainer REVEALS her secret to staying fit and fabulous at 44: 'It’s not about being skinny but…'

Kareena Kapoor Khan is one of Bollywood’s most loved stars, and even after more than 20 years in the film industry, she continues to impress. Whether she’s showing off her famous size-zero look or embracing her post-pregnancy body, Bebo has always inspired fans to be confident in their skin. But her secret to staying fit at 44? It’s not about being skinny—it’s all about strength.

Her trainer Mahesh Ghanekar reveals that Kareena focuses on gaining strength, lifting heavy weights, and training her mind and body to take on challenges far beyond the gym.

Fitness that goes beyond looks
The 'Jab We Met' actress doesn’t chase unrealistic beauty standards. Mahesh told Hindustan Times, “For her, it’s not about being skinny but about working on that strength.”

Her focus is now on building a body that feels strong and energetic. She trains four times a week, doing weight training, functional movements, and heart-rate-based circuit workouts. And it’s not just about sweating—it’s about pushing herself in every session.


“She is working on gaining strength by picking up heavy weights, sweating it out with intensive exercises and rewiring the brain and body to take on challenges that go beyond the gym floor,” shares Ghanekar.

Consistency is key
Kareena’s routine may look intense, but the magic lies in her consistency. Ghanekar shares, “Kareena has been working out with me for over two years, but for the last five months, we have built consistency. She has been doing strength training with me at least four times a week - 2 days on, 1 day off. It gives the body time to recover.”

Each workout lasts for about an hour or more. “We train for an hour, sometimes more, and do 14–15 variations per session. It is all High-Intensity Interval Training (HIIT), but she is fully present and ready to take on any challenge. That's what makes it fun,” he adds. Her routine is tough, but Kareena is always ready to go. That mindset, her trainer says, makes a big difference.

The heart of the workout
Kareena’s training includes a smart focus on heart rate. This isn’t your usual treadmill workout. Ghanekar explains, “We push the heart rate to 135 and above, sometimes hitting 170 or 180, then focus on how quickly it recovers before the next set begins. The faster the recovery, the fitter you are.”

Their goal? “We aim to burn 400–500 calories per hour, without machines. I believe that your brain should be as challenged as your body. If you are doing well internally, you will end up looking good from outside.”


A shift in weight and mindset
It’s not just about dropping a few kilos. Kareena’s body and mind have changed through this journey. “Her weight has dropped from 67.5 kgs to around 64 kgs. We are targeting another 2–3 kgs. Kareena has also reduced inches from her biceps and body, in general. Weight training is working very well for her and she can feel the strength growing,” shares Ghanekar.

Kareena doesn’t limit herself to a gym. She finds ways to keep her workouts exciting and challenging—even at home. “To break the monotony and to keep the fitness routine challenging, Kareena Kapoor also works out using the walls and staircases in her house! What helps? That she loves a challenge - and is willing to exercise outdoors, instead of always working out in an air-conditioned gym.”


A role model for women in their 40s
Kareena’s trainer believes she’s setting a powerful example.Ghanekar says, “When a celebrity like Kareena Kapoor endorses a form of fitness, it sets a good example. And the importance of strength training for women in the 40s is non-negotiable.”