In this 5‑minute daily fitness session, Dr. Aravind Padmaraju leads participants through Day 15 of a 21‑day challenge designed for time‑pressed professionals. The routine combines three core components: (1) spoken affirmations to program a positive mindset, (2) a 1‑to‑10 paced breathing exercise performed several times, and (3) a brief warm‑up followed by 75 jumping jacks. After the physical work, participants are instructed to hydrate (100‑200 ml water) and take a 5‑10‑minute walk, then confirm completion in the chat. The video concludes with a promotion for an upcoming webinar that promises a sustainable, lifestyle‑based fat‑loss formula tailored to busy professionals, emphasizing common‑sense, long‑term habit formation over crash diets or quick‑fix programs.
Chapters
Good morning everyone! We are entered to day 15 of this 21 days 5 minutes challenge. So I'm super excited. Every single day you showing up, every single day and doing this 5 minutes routine has been unbelievable, and I really, really need to appreciate each one of you for doing that. So let's start with the 5 minutes challenge. So what is exactly this 5 minutes challenge is? So I thought, you know, most of you may be thinking that, you know, I don't have time for 10 minutes. I don't have time for 1 hour, 2 hours of a workout. So what I did is anything is better than doing nothing, right? You're already doing nothing. So how would you can do within 5 minutes the workout or a routine which you can make it as part of a lifestyle and simplify as much as possible. So don't use complicated stuff and get started with the journey for 21 days. That's all. We started, and I think we are at the day 15. So let's start with the day 15. So what we're going to do today is we're going to practice 4 to 5 things, uh, for us to kickstart our day with full of energy. Okay, so the first part of the challenge is we're gonna speak about affirmations to set a right mindset at the start of the day, and then we're going to practice a breathing technique, and then we do an exercise.
Today is the day of 15, and we want to do 75 jumping jacks.
And then we're gonna hydrate our body, and then we go for a walk for 10 minutes. And you can come back and type 'I'm done' in this challenge. Okay, so that's going to be for the today. And let's begin. Okay, I want you to repeat this sentence, whatever I'm telling you, 3 times from the bottom of your heart. You need to feel from your bottom of your heart. Okay, so let's start. With the first affirmations: today is going to be a great day. Today is going to be a great day. Today is going to be a great day. Okay, that's the first affirmation. The second affirmation is: so every day, in every way, I'm getting better and better and better. Every day, in every way, I'm getting better and better and better. Every day, in every way, I'm getting better and better and better. So there's one more affirmation which I wanted to also add you today is, I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently every single day. I'm so grateful now that my healthy and fit body comes to me easily, effortlessly, consistently every single day. So these are the two affirmations. Basically what happens when you read affirmations is you're setting a new program into your computer, which is your subconscious brain. Every single aspect what you have in your reality, it is all came from what has been programmed into your subconscious mind. So this is the best way to do it. And, uh, I want you to try multiple times, uh, in a day if you wanted to have a better and faster result.
Okay.
The next important thing is, so So let's start with the breathing technique. So today we're gonna do a breathing. So we're going to do a 1 to 10 breathing. Breathe in and, and 1 to 10, breathe out. Okay, that's going to be the one, and we're gonna do it 3 to 5 times. Okay, let's start. Breathe in for count of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and breathe out.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
Again, breathe in.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And breathe out.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Again, breathe in.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
And breathe out.
10, 9, 8, 7, 6, 5, 4, 3, and 1.
Again, breathe in.
1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
And breathe out.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1.
So that's the breathing technique. The next one, we're going to do a, uh, 75 jumping jacks. Before that, let's warm up.
Start with the neck movements. 4, 3, 2, and 1. 5, 4, 3, 2, and 1.
And your shoulders, 1, 2, 3, 4, 5. Opposite side, 1, 2, 3, 4, 5. So what we're going to do now, we're going to do 75 jumping jacks, okay? So we are in every single day, we're adding 5 jumping jacks to it. Let's start. 5, 4, 3, 2, and 1. Keep going.
Well done, guys! That's the 75 jumping jacks. Next, what I want you to do is I'm going to take a water bottle, drink 100 to 200 ml of water. So that's hydrating your body. So next, what I want you to do is go for a 5-10 minutes walk. Just walk inside your house or corridor or go to the nature and come back and type in 'I'm done' in the chat box. Okay. So that is all for today, and it's all about what you take as small, small tiny steps into a longer period of time, what gets your result. And if you really wanted to know, you're really stuck with your own weight loss or fat loss journey, if you are a busy professional, then I am doing a webinar on coming Wednesday, 8 PM. It's a must-attend webinar if you are looking for to lose fat for once for all and make fitness as a lifestyle and live that healthy and fit lifestyle for rest of your life. And not only that, if you want to become a role model for your son, your kids, your surroundings, then this webinar is for you. Because I'm going to decode the formula how you can lose fat for once for all and live a healthy and fit lifestyle for rest of your life. If you really want to know, then register. The link is in my bio. Go there and register yourself. I'm and you will be added to a WhatsApp group. Then there I'll be helping you how you can achieve that. Okay, so that, as I always say, is that fitness is a lifestyle. Don't focus on traps of going into a crash diet, shortcut methods, being going behind that weight loss programs which are crazy programs, because it's, it's going to do more damage to you than you losing your weight. Focus on what you can build Within your own comfort zone, within your own sustainability, is what is most you need to focus on, right? Use a common sense. So before even you start any journey, if there is some kind of a craziness is there, use your common sense, right? How much time it took for me to come there? Do you— do I think within 5 days, 10 days, in 1 month, even if I achieve it, what I am going to do after achieving it, right? So make this as a habit and make this as a routine. Make this as every single day task. Until and unless you're not doing that, there's no way you're going to make fitness as a lifestyle. Okay, so focus on long-term approach, focus on taking your health to the next level every single day. That should be the focus. And most of the times we miss the common sense. Common sense is very, very essential. I think this is the need of the hour because people are so crazy to quickly fix this issue of weight loss. But the more you go into the shortcuts and methods, it's going to damage you more. Okay, so if you really want, check in my bio. I'm coming up with a new webinar. It's only specially made for busy professionals who doesn't have a time, who really, really feel that, you know, I can't follow strict diets and, um, regressive workouts. Then this webinar is for you. Okay, so I'll see you inside the webinar, and I'll see you tomorrow. So keep doing this 5-minute challenge. Once you're done, type done in the chat box, and I'll see you again tomorrow. For day 16. Thank you and love you all. Have a great day and see you tomorrow. Bye-bye.
