Sweat between takes

Navneet Malik, known for his roles in Love Hostel, Heropanti 2, The Freelancer, Deewaniyat and Aankh Micholi, reveals the disciplined fitness regimen behind his on-screen transformations. From training routines in vanity vans to smart snacking on set, the actor lifts the lid on what keeps him physically strong and mentally sharp.

What does fitness mean to you?

I treat fitness like it’s part of my job — just as crucial as reading scripts or stepping in front of the camera. I plan workouts around shoots, even if that means training early in the morning or late at night. On hectic days, I go for shorter but effective sessions. Fitness prepares me, both physically and mentally, for whatever the industry throws at me.

How do you stay fit with such a busy schedule?

Fitness is a non-negotiable part of my day, just like learning lines. Even during back-to-back shoots, I make time — early mornings, between takes or after pack-up. It keeps me energised and sharp on set. Some days it’s a full session, others just stretching or a quick burst of cardio. If something really matters to you, you’ll always find time for it.

What does a typcal daily workout regimen look like?

My workout sessions aren’t locked to a time or place. If I can’t make it to the gym, I improvise — using stairs, resistance bands or even my own body weight. I’ve done push-ups in my vanity van more than once! That kind of flexibility helps me stay consistent without obsessing over a perfect routine. And it’s so much fun. For me, it’s about moving daily, not following a rigid schedule.

How does staying fit benefit your mental wellbeing?

Working out is mental therapy as much as physical. It clears my mind, lifts my mood and helps me focus. The stress from shooting or travelling just fades after a good sweat. I’m calmer, more patient and more confident when I take care of my body. Fitness keeps me mentally grounded in this fast-paced industry.

What keeps you motivated?

That post-workout high is a big motivator. No matter how busy or exhausted I am, I always feel better after moving. Staying fit also lets me perform at my best — whether it’s dance routines, stunts or long shooting days. I see fitness as a long-term investment, not a short-term goal. That perspective keeps me going.

As an actor, do you feel the pressure to look fit? How do you handle that?

Yes, in the entertainment industrythere’s pressure to look good and fit. But I focus more on being strong and healthy than just looking good. Fitness helps me perform better, not just appear fit. I’ve learnt to ignore unrealistic expectations and focus on my own path. I care for my body because I value it, not because I’m chasing an image.

What role does nutrition play in your fitness and wellness routine?

Nutrition is everything. You can train for hours, but if your diet’s off, it will show. I stick to clean, balanced meals — lean proteins, vegetables and good carbs. I avoid junk food on set by carrying healthy snacks. Eating right helps me stay energised during long hours and aids recovery. It’s not about dieting — it’s about fuelling your body the smart way.

What are two fitness tips you would offer to someone starting their fitness journey?

First, start small and stay regular. Even 15 minutes a day can create a shift. Second, avoid comparisons — everyone’s journey is different. Focus on building a habit, not just chasing outcomes. Enjoy the process, be kind to your body and celebrate small wins. Consistency will always outdo perfection.