In this 20‑minute home‑based HIIT session, the Dheeraj Fitness host guides viewers through a functional integrated workout that alternates seated strength moves on a step with standing cardio and lower‑body exercises. The routine begins with a warm‑up, then moves to concentration curls using a 3 kg dumbbell (or alternatives), followed by seated leg extensions, a step‑based cardio shuffle, lunges, and alternating lunges, each performed for 20 repetitions per set. The host emphasizes proper form—elbow placement for curls, avoiding tight grip to prevent cramping, and keeping the leg extension foot off the floor—while offering equipment substitutions (e.g., using two lighter dumbbells or a stool). After two sets, viewers are encouraged to increase intensity by adding a third set. Throughout, the presenter injects motivational coaching, shares personal fitness experience (27 years of continuous training), promotes listening to one’s body, and invites community interaction by posting videos with pets like his dog Mojo. The video concludes with a call to subscribe, like, comment, and share, positioning the workout as an accessible, fun way to boost metabolic rate and overall health from home.
Chapters
Hi guys, welcome back to the Dheeraj Fitness channel, and it's my passion to do these videos for you so that you can lead a fit and healthy lifestyle. Remember that my videos are shot in my own home, so wherever you are, whatever it is that you are doing, you can do these exercises from the comforts of your home. And this is Mojo. I've introduced Mojo several times in my videos, and I mean, I just adore him. He's like the baby of our family. And if you have a Mojo in your home, if you have a pet that you really adore, post a video, do post a video of you doing exercises with your pet and send it over, or put it in the comments below so that I can see what you're really doing, or tag Dynaz Fitness, and it will be really awesome because we want you to understand that exercise Exercising is critical. I am just making it easy for you. I'm just making it fun for you. In today's video, we've got— I've got a step. You definitely need shoes, and you should have warmed up before doing this workout. I will be doing a little bit of workout warm-up as well, but in today's video, I'll be doing a few exercises seated on the step. Then we'll stand up and do a few exercises from the step, from the top of the step, doing a little bit of cardio. And I love these integrated workouts where we integrate strengthen upper body. And you know, as we call in Hindi, a khichdi, a masala workout. Actually, it's called a functional integrated workout. A functional integrated workout means you do multi-muscles and multi-joints at the same time. So when you're confusing these muscles, the muscles start working better, and then your basic metabolic rate, which is your rate at which you burn calories, actually goes up. So hang in there, make sure that you've got your step. If you don't have a step, it's okay, just do it on the floor or get a stool and sit on the stool and work out. So today we're going to be doing concentration curls using the arms, and I have got my 3 kg dumbbell out today. And this exercise is for the bicep, but this is to like work really in a concentrated manner on the bicep muscle. So stick your elbow in, in your inner thigh, hold the dumbbell And remember, I've not told you this before, but remember not to hold the dumbbell too tight, otherwise these muscles will go into a cramp. So hold it, tuck it in, and squeeze. One. Now, because it's a concentrated workout for the arms, it's called concentration curls, it's always better to use one heavier dumbbell. If you don't have a heavy dumbbell, you can always use two of your dumbbells in one hand. So let's get started. One. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13. Don't swing. 14, 15, 16. 17, beginning to feel it. 18, 19, and 20. Other side, tuck it in, squeeze. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Put the dumbbell to the side. The next exercise is for the knees, the knee joint. It's called the leg extension. Sit back Put your palms back, lift and lower. Try not to touch the floor. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Other side. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Now quickly, one round of cardio. So stand up on the step and watch. We're going to go right and we're going to go left. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. One more standing. It's called lunges, so I just want you to Tap your toe down and come up as if like there is hot water, and you're only going to tap the toe down and come up. One right and one left. 5, 6, 7, go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Hop down, second set, no breaks. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 15, 16, 17, 18, 19, 20. Other side. 5, 6, 7, go! 1, 2, 3, 4. Concentration curls. 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Put the dumbbell down. Leg extension, tilt backwards. 5, 6, 7, go! 1, touch— don't touch— 2, 3, 4, 5. 5, 6, 7, 8. Do it along with me. 9, come on, don't give up. 10, 11, 12, stretch. 13, 14, 15, 16, push. 17, 18, 19, 20, and change. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Hop over on your step, straddle down, one right, one left. 5, 6, 7, go! 1 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. By then heart rate is coming up. 16, 17, 18, 19, and 20. Alternate lunges. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, push! 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Come down and breathe. So we, in this video, we've done 2 sets. If you want to take the workout to another level, intensity level 3, do 4 sets, and that way you can see that your heart rates come up. My heart rate's come up, so I'm sure your heart rate would have come up as well. Just keep at it, guys. Don't stop because I haven't stopped. I have been working out since the last 27 years continuously. Do I take breaks? Yes, of course I do take, take breaks. Do I listen to my body? Yes, of course I do listen to my body. And when I work out, when I travel, I do take a break, I do rest, I do chill. But the whole point is to move continuously every single day. You can work out at home, you can go anywhere, but I— the goal of creating these videos is to just Simplify it so much, guys. Just move, move, move, and trust me, I have no better joy than seeing this country getting fit and healthy. Please do subscribe to my channel, like my videos, comment on the videos, and share the videos. It's just not for you, it's for everyone. So I look forward to seeing you in my next video. Bye-bye. Where you go, I will be.
