In this 15‑minute "smart workout" video, Aravind Padmaraju, Ph.D., founder of HAFIT, introduces his habit‑building philosophy aimed at busy working professionals. He defines "smart workouts" as brief, equipment‑free routines that can be performed anywhere in 10‑15 minutes. The session guides viewers through a structured sequence of four core exercises—leg rotations, jumping jacks, marching/jogging in place, and V‑jumps—interspersed with real‑time countdown cues, encouragement, and optional scaling modifications (e.g., walking vs. running, side‑by‑side movements for those unable to jump). Throughout, Padmaraju emphasizes health reminders such as staying hydrated, breathing deeply, and cooling down. He repeatedly asks participants to rate their effort in the chat, fostering engagement. The video concludes with a motivational call to action: a goal of helping 100 K professionals achieve a disease‑free lifestyle and a longer‑term vision of cultivating a new generation of healthy children. The tone is energetic, instructional, and supportive, encouraging viewers to adopt consistent, short‑duration fitness habits.
Chapters
Hello citizens, welcome to the channel HAFIT. And what we focus on, building habits is only way to build fitness. And you may be thinking that you don't have a time and you are really, really struggling to go for a long hours of a workout, and maybe you don't have time to go to a gym. What I'm doing to go— what I have done here is I have created a smart workouts. What are the smart workouts? Smart workouts are can be done in 10 to 15 minutes anywhere, any place, any situation. So this is going to be the 15-minute smart workouts. So let's get started and you're going to really, really enjoy it. Try them out and let me know in the comment box how did you feel them. So my name is Arvind Padmaraju. I'm a founder of HAFIT and on a mission of helping 100K working professionals to live a healthy, fit, and disease-free lifestyle. And in a longer mission is— longer vision is to create a new breed of healthy and fit kids. And, uh, without further ado, let's get started with today's smart workout. See you guys.
Work on endurance. Let's start. So start with the leg rotation. 1, 3, 2, 1, 0. Side by side. 1, 2, 3, 4, 5. So that's 1, 2, 3, 4, 5. Other side, 1, 2, 3, 4, 5. Half circle, 1, 2, 3, 4, 5. Other side, 1, 2, 3, 4, 5. And 1, 2, 3, 4, and 5. Go side by side.
1, 2, 3, 4, 5.
Then take your legs up. 1, 2, 3, 4, 5.
6.
Let's do one jumping jack. Stop, keep going. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Last 5, 4, 3, 2, and 1.
Well done.
What we're going to do, so we're going to do 4 exercises basically to pump up the heart, help with the heartbeat. We'll start with marching on our place. So there are 2 ways you can do. You can walk, you cannot run, please don't do it. Let's put it You are in higher weight, don't do it, just walk. And if you can walk and run, you can do run, okay? So then I'm going to guide you in this exercise. You're going to do without a weight, okay? Let's start. 5, 4, 3, 2, and 1. Either you can march, you can walk, you can run, whichever is comfortable. March, keep going.
Last 5 seconds, keep going. 5. 4, 3, 2, and 1. Well done. The next one, the V jump. You're going to do— keep going.
1.
If you cannot jump, you can go side by side.
Okay, return to top.
It's going fast.
1 second.
5, 4, 3, 2, and 1. Well done. The next one, you're going to take your leg and add to other leg as you want. 5, 4, 3, 2, and 1. That's round 1. How are you feeling? Type it in the chat box.
How are you feeling?
How are you feeling? So take a sip of water, take a lot of oxygen.
Write what is your score in the chat box. Write what is your score in the chat box. 10, 9, 8.
We're going to start in 10 seconds.
Okay, awesome. Let's start. 5, 4, 3, 2, and 1. Let's start jogging on the place.
Going, keep going, last 20 seconds.
5, 4, 3, 2, and 1. And done. Next one, look Good luck.
Keep going, keep going.
My body is too tired. Back.
We're almost there.
5, 4 3, 2, and 1.
Done.
Let's start the next exercise. Keep going.
What?
Drop it again? 5, 4, 3, 2, and 1.
Right there, keep going. Last 30 seconds.
Let's get 1 minute pump ready. Keep going. 5, 4, 3, 2, and 1. Well done, guys! How are you feeling? Are you feeling the Tab Box? How are you feeling? What is your score? I'm sweating. Take a lot of oxygen. Take a long breathing. Just 8 minutes fast, not as fast, just 8 minutes fast. Okay, take it slow, just leveling up the game slowly. Okay, drink lot of water. 5.
We're going to start.
5, 4, 3, 2, and 1.
Point.
Wait. 5, 4, 3, 2, and 1. Okay, time, time, time. The body is almost cooled down. Adjust the new mind.
2 minutes, 2 more minutes. Going to get long legs.
5, 20, 20, you're almost there. Half the way there. 5, 4, 3, 2, and 1. Well done! Next one, full jack, high. Keep going, keep going, keep going, guys! You're almost there, last 90 seconds. If the body is too big, guys, you cannot jump both sides at a time, okay?
Last 20 seconds. Last 10 seconds.
5, 4, 3 2 and 1. Well done! The last 15 again. I want you full, want you full energy.
Keep going. 4, 3, and 1. Well done, guys!
I want you to just have a sip of water.
And so that's end of the smart workouts, guys. So hope you really, really love them, and I want you to try them as every single day. It's all about what we going to do every single day, tiny, tiny habits what we make. Try this 10 to 15 minutes workouts. This whole series is there for you and try all of them and let me know which is your favorite workout and how you're going to do it every single day. If you really think how you can take fitness to another level and you've been struggling with a weight loss program after a weight loss program and nothing you're able to see a consolidated sustainable approach. Then I do a workshop which is going to happen every Thursday or Friday. It's a 3-day boot camp where we're going to do live workouts and what is one of the reasons why you're failing and how you can make fitness as a lifestyle and how you can lose fat for once for all. All I'm going to discuss it and it's going to be a life-changing transformational boot camp. And if you are really interested, I'm going to drop the link in my bio. Please register. And I'll see you inside the boot camp. And if you're still new to our channel, please click on the subscribe button and also click on the bell icon to see this kind of lovely smart workouts in future. Take care guys, have a great day. Just one thing keep in mind, fitness is a lifestyle. Focus on building that as a sustainable habits every single day.
