Farah Khan’s fitness transformation: From skipping workouts to climbing 28 floors a day. What is her secret?

Farah Khan, known for her wit, candour, and larger-than-life films, has recently been making headlines for a different reason — her remarkable fitness journey. The filmmaker and choreographer surprised fans with her transformed appearance, a result of consistent workouts and disciplined eating habits. Her journey, which began during the shoot of Happy New Year in 2014, is a powerful example of what focused effort and the right guidance can achieve. Her secret was the 63, aka, 21-21-21 method.

A diet that made a difference

While exercise played a crucial role, a significant part of Farah's transformation came from her dietary discipline. Her fitness trainer, Yogesh Bhateja, in a podcast with YouTuber Gunjan revealed that she didn’t follow any fad diets or extreme food restrictions. Instead, she focused on eating “limited and correct meals.”

Double workouts and a pool routine

Farah’s daily routine evolved over time, but one thing remained constant: consistency. Initially hesitant, she began working out in the gym located within her residential complex. From occasional sessions, she progressed to twice-a-day workouts — a gym session in the morning and hydro workouts in the pool later in the afternoon.

“We used to do hydro workouts at 4:30 pm and gym in the morning at 9:15,” Bhateja shared during a podcast with YouTuber Gunjan. The water workouts were especially effective and enjoyable. “Most people enjoy working out in water. It’s fun and also gentle on the joints,” he added.

Switching up the routine to avoid boredom

As with most long-term fitness plans, monotony crept in eventually. Farah found herself getting bored during what her trainer described as “level 3” of their sessions. Recognising the need to break the routine, Bhateja introduced stair climbing as an alternative to treadmill workouts. The change worked wonders. The first day, she climbed only two floors. But the idea was to add one floor each day. He shared, "Last we counted, we climbed 28 floors.”

A transformation driven by discipline

Farah’s journey wasn’t built on shortcuts or crash diets. It was the result of steady workouts, smart food choices, and a willingness to push past comfort zones. What began as a reluctant entry into the gym turned into a full-blown commitment to fitness. “She realised in two months that she was enjoying it. The body was changing, and everybody wants to look nice, after all,” Bhateja said.

What is Yogesh Bhateja’s 21-21-21 approach to fitness?

Yogesh Bhateja’s 21-21-21 method is a progressive fitness strategy designed to ease individuals into a sustainable workout routine over 63 days, divided into three phases of 21 days each.

In the first 21 days, the focus is on simply getting the body to move. Bhateja advises starting with light exercises such as warm-ups and stretching, without worrying about high intensity or pushing repetitions from day one. The goal during this phase is to build consistency and gently prepare the body for what’s ahead.

The second 21-day phase involves increasing the intensity for exercises that feel manageable, while maintaining a steady pace for more challenging movements. This phase is about gradually building stamina and enjoying the process rather than rushing progress.

In the final 21 days, the emphasis shifts to more intense and challenging workouts. By this stage, both the body and mind are better conditioned to handle higher effort levels. This phase is also tailored to target specific “problem areas” — parts of the body that require more toning, strength, or attention.