At 36, Kriti Sanon stuns with her Cocktail 2 toned body look. Actress' trainer replaced extreme cardio for incline walks. Top 5 benefits explained

Kriti Sanon is celebrating her birthday today (July 27), but apart from the wishes pouring in, it is her stunning fitness transformation for Cocktail 2 that continues to dominate conversations online. The actor's lean, toned physique, especially for her first-ever bikini scene, became one of the biggest talking points after the film's release. Interestingly, her trainer has now revealed that the transformation did not involve endless hours of intense cardio. Instead, a simple exercise, incline walking, played a major role in helping Kriti achieve her look.

The transformation was carefully planned by celebrity fitness coach and Indian footballer Karan Sawhney. While many assume actors aim for dramatic weight loss before such roles, Sawhney explained that Kriti's goal was very different. According to him, the focus was on making her look "super toned, super fit, super lean" without losing her natural glow or making her face appear hollow. That meant finding the right balance between fat loss, muscle definition and overall health.

Why Kriti Sanon's fitness plan skipped extreme cardio

Preparing for Cocktail 2 required discipline, but not shortcuts. Sawhney shared that Kriti followed a high-protein diet while staying in a calorie deficit. At the same time, she regularly performed strength training, stayed physically active throughout the day, prioritised quality sleep and included frequent incline walks in her routine.


Speaking about the transformation, Sawhney said, "She was eating a high-protein diet. We were in a sort of deficit, but with a lot of strength training and basically staying active throughout the day. I mean, it was a challenge, but as you can see, she pulled it off."

He also revealed that incline walking became one of the key workouts during her preparation, helping her build a lean and toned appearance without depending on excessive cardio sessions.

Kriti herself has spoken about the effort that went into achieving the look. During the promotions of Cocktail 2, she admitted that maintaining the strict diet while filming in Italy was not easy. The actor said she often felt hungry and cranky on set because she had to closely follow her nutrition plan throughout the shoot.

Rather than chasing a "size zero" figure, the fitness strategy focused on preserving muscle while reducing body fat. This approach helped Kriti maintain a healthy appearance instead of looking overly exhausted, something trainers increasingly recommend over crash diets and excessive cardio.

Top 5 benefits of incline walks

Incline walking may look simple, but fitness experts consider it one of the most effective low-impact exercises. Whether done on a treadmill or uphill outdoors, it challenges the body more than walking on a flat surface without putting excessive stress on the joints.

1. Burns more calories
Walking on an incline forces the body to work harder, which increases calorie burn compared with regular walking. It can support fat loss while remaining easier on the body than high-impact workouts.

2. Strengthens legs and glutes
The added resistance targets muscles in the calves, thighs, hamstrings and glutes more effectively. Over time, this can help improve lower-body strength and muscle definition.

3. Improves heart health
Because the body works harder during incline walking, the heart and lungs also receive a stronger workout. Regular sessions can improve cardiovascular fitness and overall endurance.

4. Builds stamina
As fitness improves, the body adapts to longer and more challenging workouts. This helps increase stamina for daily activities as well as other forms of exercise.

5. Low impact on joints
Unlike running or intense cardio workouts, incline walking places less pressure on the knees and ankles. This makes it a suitable option for beginners, older adults and people recovering from certain injuries, provided they exercise under appropriate guidance.

As Kriti celebrates another birthday, her Cocktail 2 transformation continues to inspire fitness enthusiasts looking for practical alternatives to high-intensity cardio.