Fitness today isn’t just about gym selfies or the age-old debate, “How much can you lift, bro?” It’s taking on a whole new vibe. Picture this: folks scaling rubber walls, pulling ropes like sailors, or even duking it out with gloves on. Yoga’s getting a modern makeover, too. This shift away from dumbbells and treadmills signals a big evolution in India’s fitness game.
Sure, traditional workouts still have their fans. But some say they’re a bit outdated because they focus on one exercise at a time. Enter the new fitness heroes: alternative fitness routines. These aren’t just gaining traction—they’re revolutionising how we think about fitness. Unlike the usual gym routines that zero in on specific muscle groups, combat sports give your whole body a workout. “In combat sports, you play with your full potential, utilising everything from rotational activity to thoracic, core, lower body, and upper body focus,” explains Tridev Pandey, a former national-level boxer who runs Nice & Easy Fitness Studio and was Kartik Aaryan’s boxing coach on Chandu Champion.
Tridev Pandey with Kartik Aaryan
Pandey adds that incorporating combat sport elements, like light sparring, can be a game-changer. Not only does it build strength, but it also gives your cardiovascular system a serious boost. “Instead of spending 20 minutes on a treadmill, shadowboxing or kicking can give you a better burn and a more effective cardio workout,” he says.
But if getting punched in the face isn’t your thing, alternative workouts like pole fitness are making waves. Pole workouts offer a unique intensity that often outshines traditional gym routines. “Unlike typical gym workouts, which might focus on isolated muscle groups or follow a predictable cardio-strength split, pole fitness combines full-body strength, skill, and endurance into one session,” comments Prachi Helekar, who runs Helekar’s Pilates Studio in Navi Mumbai.
“When you’re climbing the pole, spinning, or holding a pose, you’re engaging your core, arms, and legs all at once. It makes for a physically demanding and mentally challenging workout. Plus, it’s not just about lifting weights or running on a treadmill—it’s about mastering techniques and pushing your body’s limits in a fun and varied way.” Helekar also points out that pole fitness can be a calorie-burning powerhouse. “A pole workout can be just as intense, if not more so, than traditional gym workouts because it blends strength training with flexibility and cardio in an engaging format,” she explains.
Similarly, Pandey notes that in combat sports, your core is constantly engaged. “You’re always moving—you can’t stay stationary in boxing, kickboxing, MMA, or jujutsu. Your torso is always in motion. When you throw punches like uppercuts or hooks, you need to generate power from your glutes, hips, and obliques. Without using your trunk, you can’t punch with full force.” In traditional gyms, you might engage your core during heavy lifts, but in combat sports, your core is working overtime from the warm-up to the final bell.
Helekar highlights that pole workouts offer cardiovascular benefits that can rival traditional cardio exercises. Many routines involve high-energy moves that keep your heart rate up, similar to running or cycling. “Pole workouts can offer cardiovascular benefits comparable to traditional cardio exercises. If you’re looking for a fun way to get your heart pumping, pole workouts can be just as effective as more traditional forms of cardio,” she concludes.
Young Indians are increasingly combining multiple fitness disciplines. Chirrag Guha, a 22-year-old media professional from Mumbai, switched from traditional gym strength training to outdoor cardio, home workouts, and calisthenics. Guha who is also preparing for the Spartan Indian Race explains the key differences: “The negative side is that working out at home or outside means you often don't have enough weights, so your muscles don't break down enough to grow. However, you can still increase your strength with bodyweight exercises. Muscle growth might be more evident with this method and more conducive to overall fitness and health. It may not make you bigger, but it will give you a good physique and make you look good.”
Today’s fitness landscape isn’t just about toned bodies or punching power. Aerial yoga is also on the rise. Tara Menezes, who teaches at The Square Studio in Powai and House of Happiness in Marol, and conducts workshops across Mumbai, says, “In traditional yoga, inversions like shoulder stands and headstands can be pretty intense. Aerial yoga changes that by using silks for support, making these poses easier and reducing pressure on your hands, neck, and spine. Many find this aspect of aerial yoga more relaxing.”
Ava, a 27-year-old PR professional from Mumbai, switched from gym workouts to aerial yoga and Pilates three times a week. She recalls, "I was so focused on losing weight that I ignored other integral parts of fitness like building stamina and flexibility. A knee injury forced me to stop the gym, and after a break, I slowly restarted yoga and Pilates. These workouts allowed me to take it slow and be more in control. Now, my workouts feel intentional. Aerial yoga and Pilates are intense, but I feel happier and more motivated to do something I enjoy instead of slogging away at the gym."
Tara Menezes during an aerial yoga session
Menezes also highlights that aerial yoga not only helps with de-stressing and building strength but also boosts flexibility and confidence. “The silks help with many postures that might be tough on the mat. Inversions become part of the warm-up routine, and the benefits include glowing skin, reduced pressure on the back and spine, deeper stretches, and improved mental engagement,” she adds.
However, if you feel dizzy during inversions, it’s important to exit the pose and perform a counter-pose. This dizziness happens because blood flows to the head during inversions but usually subsides with practice. Aerial yoga also demands significant upper body strength since you’re lifting your body weight on the silk. “I recommend incorporating weight training into your routine to build muscle strength. It’s important to mention that many Indian women generally lack upper body strength. That’s why lifting weights or going to the gym is often recommended. I also do weight training myself to help open up the shoulders,” Menezes suggests.
New fitness trends come with their own set of caveats. Traditional gym routines might seem a bit dull, but their risks are well-known and manageable. Alternative workouts like pole fitness have their risks, too.
Prachi Helekar, during a pole workout session
As Helekar notes, “Pole workouts can lead to muscle strains, bruises, or minor falls due to complex movements and spins. However, with proper technique and training, these risks are relatively low.” She adds that pole fitness can sometimes be safer than HIIT or weightlifting. “Weightlifting injuries often result from poor form or excessive weight, leading to joint and muscle strains. HIIT can cause joint stress and muscle injuries due to overexertion and high-impact movements. Pole fitness emphasises technique and progression, which helps manage risks, similar to how proper form is crucial in weightlifting and HIIT.”
Combat sports have their risks, too. Pandey points out, “Injuries to the spine, shin bone, shoulder, or abdomen can occur in MMA and boxing,” and warns, “Your jaw might handle a few hard hits, but after that, even a slight impact can be enough to knock you out.” But don’t let that scare you away from dreaming of a UFC debut. Combat sports are suitable for a wide age range. Pandey trains clients from as young as 13 to as old as 62, emphasising that training intensity should match individual capabilities. “A 20-year-old might punch faster than a 50-year-old, but both can benefit from the workout. It’s about gradually increasing intensity and ensuring the body adapts properly.”
Whether it’s combat sports, pole fitness, or aerial yoga, these activities bring a sense of community that can sometimes be missing in traditional workouts. As Helekar points out, “Mastering a new pole trick can significantly boost confidence and self-esteem.”
Alternative fitness trends also challenge traditional gender norms and promote inclusivity. Combat sports, once male-dominated, are increasingly attracting women, while pole fitness is overcoming its stigmatised past to become an empowering workout for all genders. With growing interest, access to these fitness options is expanding. Gyms and studios for combat sports and pole fitness are becoming more common across India. “Whether you’re looking to compete or just stay fit, there are options available in most parts of the country,” confirms Pandey.
So, next time someone asks, “How much can you lift?” maybe suggest a pole class or a light sparring session instead.
