taapsee pannu fitness

Taapsee’s Fitness Mantras: Nurture, Not Torture your Body!

Just a few films old in Bollywood, this new talent has managed to make an impression with her power packed acting skills. Taapsee Pannu has won appreciation from audience and critics alike for her remarkable performances. Before entering Bollywood, Taapsee Pannu had been a known face in South film industry. Famous for her role in the Amitabh Bachchan starrer Pink, she is someone to watch out for, not just for her acting quotient but also for the level of fitness she maintains.

We’ve all seen her essaying some stunning fight moves in baby and now, she’s back with a greater bang with her latest flick Naam Shabana, a spin-off of Baby, where we’ll see her again but in a much more action packed avatar. One look at the trailer and you know she is the hero of the film, packing punches all over. Taapsee Pannu reportedly plays an undercover agent in the film and had to be really fit and active for the role.

taapsee pannu fitness

So what actually made her fit into such a physically demanding character? How did she train herself for the part? Let’s find out Taapsee Pannu fitness regime for Naam Shabana,

Taapsee Pannu Workout Regime

The Pink actress adhered to a rigorous workout schedule for three months which combined High Intensity Interval Training, strength and functional exercises along with cardio training. Taapsee Pannu took training in learning the nuances of Aikido and mixed martial arts and continued learning Krav Maga (type of self defence) from a French martial artist and stuntman, Cyril Raffaelli. She puts her experience as,

“It knocked the wind out of me. It was hard. I had to get my body accustomed to the point that the action sequences look effortless.”

The star trained for six-day-a-week for around two hours to prep-up for her role in Naam Shabana. Let’s check out what was Taapsee Pannu fitness workout from Monday to Sunday:


  • Cardio Warm Up: Light Cardio on the treadmill, or running on spot (5 minutes)
  • Lower Body Warm-Up: Walking Lunges (15-20 reps per leg)
  • Jump Squats (20 reps)
  • Pushups (20 reps, use knees if necessary) Planks (60 secs hold)
  • Repeat previous 3 exercises 3 more times
  • Dumbbell Bicep Curls (10-12 reps)
  • Close Grip Bicep Curls (10-12 reps)
  • Crunches (15 reps)
  • 30 secs of Mountain Climbers and High Knees.
  • Repeat circuit 2-3 times

taapsee pannu fitness


  • Free hand Squat (15 reps)
  • Pull ups on a bar (10 reps)
  • Bent-over Rows (15 reps)
  • Repeat previous 3 exercises 3 more times
  • Free hand Lunges (10 reps each leg)
  • Step Ups onto bench (10 reps each leg)
  • Sit ups (15 reps)
  • Repeat previous 3 exercises 3 more times
  • Ab Crunches (15 reps)
  • Cycle Crunches (15 reps)
  • Raising Push Ups (15 reps)
  • Planks (3 reps of 1 min hold)
  • Repeat the circuit up to a total of 3 times
  • 30-45 Minutes of Cardio activity: Stair machine


  • Cardio Warm Up: Walking Lunges
  • Cardio Warm Up run for 15 minutes
  • Squats and Sumo Squats
  • Reverse Lunges (each leg)
  • Burpees (15 reps)
  • Pushup into Side Plank
  • Reverse Dips
  • Repeat previous 3 exercises 3 more times
  • Dumbbell Squats (15 reps)
  • Dumbbell Rows (10 reps each arm)
  • Hanging Leg Raises (20 reps)

taapsee pannu fitness


  • Warm up with morning Run (Half an hour) Push Ups
  • V-Ups
  • Straight Leg Crunches
  • Bicycle Crunches
  • Forearm Plank and Leg Lift (15 mins 3 sets)
  • Temple Pose (15 mins 3 sets)


  • Warm Up run for 15 mins
  • Lower Body Warm-Up: Walking Lunges
  • Wide Dumbbell Squats (15 reps)
  • Forward Lunges (15 reps)
  • Side Lunges with Twist (15 reps)
  • Squat and Press (15 reps)
  • Stability Ball Leg Curls (10-12 reps)
  • Dumbbell Rows (10-12 reps)
  • Dumbbell Bicep Curls (10-12 reps)
  • Crunches (15 reps)
  • Reverse Crunches (15 reps)
  • 30 secs of Mountain Climbers
  • Lateral Lunges (10 reps each leg)
  • Step Ups onto bench (10 reps each leg)
  • Repeat previous exercises 3 more times


  • Rest Day


  • Warm up run for half an hour
  • Playing squash for 2 hours

Phew! We’re tired already! Well, apart from regular exercises Taapsee Pannu insists on playing a demanding sport to maintain fitness. Instead of hitting the gym, she says she loves playing squash to keep herself fit both mentally and physically, in general.

Taapsee Pannu Diet Mantras

On the diet part, Taapsee Pannu included all nutritious food in her routine and discarded gluten and lactose from her diet. Taapsee Pannu fitness diet had nothing to do with crash dieting. Rather, being a Punjabi she is a parantha lover and whenever she had a craving for it, she would go for a parantha made with mixed grain flour including jowar, ragi, soya, bajra and rice flour. She eats a lot of rice from where she gets her carbohydrate dose.

Taapsee Pannu made sure that she is hydrated all the time and had enough carbs and protein to bear the wear and tear of muscles caused by regular training. She drinks warm water and green tea to detox.

Taapsee Pannu fitness

Taapsee Pannu is strictly against crash dieting and those fad diets and believes in knowing one’s body and accepting it completely, implying nurturing the body rather than torturing it. She says,

“Steering clear of temptation, when a film like this comes knocking at your door, was easy.”

Now, that’s what we call true dedication towards work. With an attitude like hers, you’re surely set to achieve a lot. You too can take cue from Taapsee Pannu fitness mantras and set some health goal for yourself. The action star is currently shooting for Judwa2 and has two more films in her kitty.