At 46, Ankur Warikoo reached 13% body fat. Here are the habits he swears by

Getting fit often seems to require expensive gym memberships, strict diets and endless workout routines. Entrepreneur and content creator Ankur Warikoo believes otherwise. After reaching 13% body fat at the age of 46, he shared the simple habits that helped him transform his health from home. His advice goes beyond push-ups and protein, focusing equally on physical well-being, everyday health and mental fitness, offering a practical roadmap for anyone looking to build sustainable habits.

Ankur Warikoo recently took to social media to share what he calls "15 ways to get fit at home," based on his own experience of achieving 13% body fat at the age of 46.

According to Warikoo, many people mistakenly assume fitness is only about exercise. Instead, he believes true fitness has three equally important pillars: health, physical fitness and mental fitness.

Health comes first

Warikoo explained that before focusing on workouts, it is important to build a strong foundation through healthy daily habits. His first recommendation is to protect the spine by maintaining proper posture and using memory foam pillows for better support.

He also emphasised the importance of maintaining a consistent sleep schedule by sleeping and waking up at the same time every day while aiming for six to seven hours of sleep.

Diet plays a major role as well. He advised people not to eat out of boredom and to avoid consuming excessive fried food and sugar.

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Since Indian diets are often high in carbohydrates, Warikoo encouraged making protein "your best friend" to support overall health and muscle maintenance.


Hydration is another priority. He suggested drinking around 1.5 to 2 litres of water every day.

Home workouts without expensive equipment

Warikoo pointed out that effective exercise does not require a gym. He recommended several bodyweight exercises that can be performed at home, including push-ups for shoulder strength while keeping the head facing forward, squats using a low-rise chair or stool for support, tricep dips performed with controlled movements, bicep curls using books or water bottles to increase resistance, and planks with elbows aligned under the shoulders.

Once bodyweight exercises become easier, he advised progressing gradually by introducing resistance bands before eventually moving on to dumbbells in increasing weights, beginning with 1 kg and progressing through 2.5 kg, 5 kg, 7.5 kg and 10 kg.


He also stressed that while exercising, attention should remain focused on the specific muscle being trained.

A simple trick to stay active

One of Warikoo's favourite productivity and fitness hacks is what he calls a "Pomodoro walk."

The idea is simple: work for 25 minutes, then take a five-minute walk while listening to music, podcasts or even watching a video. This allows movement to become a natural part of the workday rather than another task on the to-do list.

The most underrated part of fitness

According to Warikoo, mental fitness is often overlooked despite being just as important as physical health. He recommended practising meditation to observe thoughts and calm the mind, journaling to better understand emotions, and maintaining a gratitude jar where small moments of thankfulness can be written down and revisited during difficult days.

He also encouraged creating a personal space at home, whether it is a chair, bed or desk, where one can regularly disconnect from distractions and reconnect with oneself.

Warikoo concluded by saying that having "a calm mind and an active body" is one of life's rare luxuries, reminding everyone that lasting fitness is built by caring for both the body and the mind together.