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Aerobic Workshop

Benefits of Cardio Routines

What are the benefits of Regular Exercise?
  • Fat and inch loss
  • Increased strength and endurance
  • Increased stamina
  • Increased flexibility
  • Increased muscle tone
  • Increased mental alertness
  • Increased self-confidence
  • Improvement of certain health conditions such as asthma, diabetes & arthritis
  • Increased cardiovascular efficiency
  • Improved physical proportion
  • Improved body composition
  • Improved sleep
  • Radiant health
  • Decreased physical fatigue
  • Decreased blood pressure
  • Denser/ stronger bone

What are the benefits of Exercise on different health conditions?
Weak Back

Strengthens and relaxes the back.

Insulin-Dependant Diabetes

Reduces the need for insulin


Increases joint mobility and muscle strength.


Increases lung efficiency

Weak Knee

Strengthens the muscles supporting the knee, stabilises and strengthens the knee joint by developing the ligaments of the knee.

Coronary Heart Disease

Reduces high blood pressure, obesity, stress, high cholesterol level and diabetes

What Workouts are available?

The Workshop

Below are some of the Cross Training Programmes that the Workshop conducts. Some are done in regular rotation, while others, you get a choice about in advance.

A mix of high & low impact Cardio & dance moves.
A choreographed cardio routine structured around a step.
A fun cardio routine, combining shadow boxing, kick-boxing, Tae-bo, Taekwando & cardio moves.
Dance forms, both Indian & International, like Bollywood, American Pop, Latin American such as Lambada, Salsa, Merenge, Scottish, Country Line, etc, combine with an aerobic routine to make for a real fun Cardio Workout.
Zumba was created by Columbian dancer / choreographer Alberto Beto in the 1990s. A blend of Latin American Dance forms such as Salsa, Merengue, Mambo, Samba, Hip hop & Samba, integrate with Aerobic moves to make for a super- fun Cardio class when you also learn how to dance!.
A structured toning & strength-training class using dumbbells, targeting each & every body part.
A low impact routine using weights to burn fat & inches all over & to tone the upper body.
Working on all body parts, mainly the mid-section, using just a mat.
Working with a partner to tighten & tone up any & all muscle groups.
Floor exercises to firm up, cut back on inches, increase strength & muscular endurance.
Involves floor exercises to re-shape, tighten & lift muscles.
Using a mini trampoline, this fun cardio class has one bounce & bob their way to a slimmer, more toned body.
Using a stationary indoor bike, choreography set to music has one spinning & grinning away through the class!
This graceful ballet class has one tone, strengthen, reshape, lose fat & inches, & improve on flexibility.
Using a flat apparatus with a sliding surface & stoppers of sorts on each end, one works by sliding from side to side, with choreography, through this cardio session.
Using large air-filled balls, the curvature of the ball allowing for greater dimensions of use, every single body part can be targeted during this class.
This anti-aging facial exercise workshop can get you to slow down & even reverse signs of aging such as lines, wrinkles, crows feet, laugh lines, a double chin, jowls, droopy eyelids, etc.
A large number of both cardio & toning circuit stations (having a variety of equipments) are placed around the room, & participants have a go at each one in a predetermined fashion.
Functionally Fit?? E.g. are you able to sit on the floor & stand back up with ease? Able to climb up a flight of stairs without panting away? Able to get in & out of a low sports car comfortably? - Become very Functionally Fit through your workouts with us at Body Art.
Using nothing but a chair, all body parts can be worked upon through some simple exercises.
There are many means of managing stress. Introspection, self-management, time-management, breath control, exercises, dissection, imagery, positivity, a healthier lifestyle, are just some of the approaches that will be addressed.

Diet Guide

About Weight Loss

The right way in which to lose weight is not by dieting, but by eating the right kinds of food, coupled with the right amount of exercise. Diets (& especially crash diets) are not only ineffective, but can also be extremely harmful.

Recommended Dietary Changes (Healthy) food for thought...

  • Remove the skin from chicken, fish & meat before cooking. These skins contain a high level of fat.
  • Did you know that it takes your brain 20 minutes to realize that your stomach is full? So, if you eat slowly, putting your fork down after each bite, you'll become full after eating less food.
  • Eat out of a smaller plate- you'll tend to feel you're eating more than you really are!
  • Cut down on milk & milk products such as yogurt, cheese, cottage cheese, ice cream, fresh cream, etc. If you must consume the same, make sure they are made of "No fat" milk, which is easily available.
  • Eat more carbohydrates. Ideally, 58% of our daily food intake should be in the form of carbohydrates, but mostly in the form of fruits & vegetables. Consume less starch, e.g. rice, bread, potatoes, chapattis, & pasta. Switch to unpolished rice, wholemeal or multigrain bread, chapattis made of nachni, johar or bajra flour (not white or wheat flour). Consume only one starch per meal, not more.
  • Avoid fried foods. Use cooking methods such as boiling, baking, steaming & grilling instead.
  • Keep these foods in check: butter, mayonnaise, whipped cream, cakes, chocolates, desserts, salad dressing, Indian sweets.
  • It's interesting to know that by cutting down on fats & increasing your carbohydrates, you can eat more food without increasing your caloric intake! This is because: 1 gram of fat= 9 calories, whereas 1 gram of carhohydrates= 4 calories.
  • Cut down on meats. Most of us eat 2- 3 times more protein than our bodies require.
  • Cut down on aerated drinks. Avoid juices. Drink more plain, room temperature water through the day.
  • Avoid alcohol as it is high on calories. 1 ounce has about 200 calories.
  • Eat to the extent where you are satisfied, but not stuffed! Most of us have this tendency to over-eat without even realizing it.
  • Of course, changing old habits is not easy, so be patient. Moreover, be honest with yourself.


If you'd like to join us for

Initial One Time Enrollment Fee Rs. 600/-



  • Twice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.


  • Thrice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
3 Months


  • Twice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
3 months


  • Thrice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
6 months


  • Twice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
6 months


  • Thrice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
1 year


  • Twice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.
1 year


  • Thrice a week
  • * Classes may also be taken 4, 5, 6 or more times a week.

* Those signing up for Gym & the Workshop will get a 20% discount of the total fees, subject to the two terms (duration & dates) being identical.

Payment mode:

  • Cash
  • Cheque - Cheque to be drawn in name of Body Basic Healthcare Pvt. Ltd
  • On-line payment in advance by transfer to any one of the following bank accounts by NEFT/IMPS/Google Pay/Paytm
  • Name : Body Basic Healthcare Pvt. Ltd
    Current Account No. : 000320110000718
    NEFT / IMPS IFSC Code : BKID0000003
    Bank Name : Bank of India
    Branch : Darabshaw House, N. M Marg, Ballard Estate, Mumbai 400 001

Aerobic Schedule

What are the Batch Timings?

Sr. No. Days Time Instructor
1 M W F 9:00 a.m.- 10:00 a.m. Aditi/Greeta
2 M W F 6:00 p.m. - 7:00 p.m. Greeta
3 M W F* 7:30 p.m. - 8:30 p.m. Sonal
4 T T* 7:00 a.m. - 7:50 a.m. Janvi
5 T T* 8:00 a.m. - 8:50 a.m. Janvi
6 T T 5:45 p.m. - 6:45 p.m. Nawaz
7 T T* 7:00 p.m. - 8:00 p.m. Sonal
8 St Sn* 10:00 a.m - 11:00 a.m. Rotating

Note: * Indicates mixed classes for both men and women. The rest are open to women only.


In order to enroll yourself please call us for an appointment on 2288 6655/ 2204 6644 as we meet people by appointment only.

If you have any further inquiries, please call us and we will be happy to help you.

Registration: 'Jyoti Sadan'
Ground Floor, Corner of 'A' Road,
Near Intercontinental Hotel,
Marine Drive, Mumbai - 400 020

Upon Joining

Welcome to the Workshop & the wide variety of classes it offers & congratulations on making this commitment to fitness!

It's natural to feel a bit self-conscious when you begin, but remember that everyone in class even your instructor was once a first-timer. Focus on the positive. Enjoy the music & the group energy and be proud of yourself for taking that first step.

Invest in a good pair of shoes to help keep you injury-free and feeling light and sturdy on your feet. Please make sure your wear your socks - they add to the protection of your feet and lower limbs.

Many exercisers like the look and feel of leotards and tights, but any non-binding clothing that allows you to move freely is fine to wear to class. Cotton (especially during the hotter months of the year) is preferable as it allows your body to breathe easily while synthetics, on the other hand like nylon, spandex or lycra, do not.

You may want to bring a towel along to use on your floor mats that will be provided by us.

Choose a spot where you can see the instructor easily. Come in about 15 minutes before class time so that you can get a place up in the front. Get a place in the second or third row, but definitely not in the first row. This way the instructor can help you better with your routine. Don't be intimidated by the mirror - it's a tool to help you do the movement correctly. Match your position and alignment with the instructor's: Are your knees bent? Is your abdomen held in? Don't worry about other people watching you in the mirror. They're watching themselves!

Don't eat about 2 hours before class. If you're very hungry before class, you could eat a light carbohydrate snack before you come in, but make sure you keep a gap of at least 1 1/2 hours between your snacks and your workout.

It is important not to let yourself get dehydrated, so when you need to drink water during class, go and get one. Water will be supplied to you in class, but you may bring your own water if you want to.

This is a service for all our new members where the instructor briefs you in on what is going on, what the different workouts we offer are all about, what some of the basic moves of these workouts are, how to learn them & perform them correctly, etc.

Orientation is conducted on the following days and their corresponding timings:

Monday : 11:15 a.m.

Wednesday : 07:00 p.m.

On working days

You need to drop in just once. You don't need to call us to let us know in advance that you are coming. It is conducted in the Workshop. It typically takes about 20 minutes to half an hour. No particular clothes or shoes are required during orientation. Aside from being a good link to your class we also strongly recommend this as it is conducted in very small groups of 2s or 3s at best, so that new comers feel comfortable while taking their time learning the basics, and feel free to ask questions. Ideally try and get an orientation session before you start your class.

The first 5-7 minutes of your class is designed to warm-up the body before working it. A combination of stretches and limbering exercises get the muscles and heart ready to work. Be sure to get to class on time so that you can get the full benefit of the warm-up. If you are late, warm-up on your own before you join the class in progress.

The goal of the aerobic segment is to raise your heart rate to its target and keep it there for approximately 25-35 minutes. You'll be shown how to figure out your target heart range and monitor how you are doing.

Many beginners feel unco-ordinated until they get used to the routines. Rest assured, you will get used to them! As the steps become familiar the patterns will get easier and start to feel natural. Until then, if you can't synchronise your arms and feet, just do the footwork and leave the arms loose. Your instructor will encourage you to take on more when she feels you are ready.

We suggest that you do not use weights until you become familiar with the routines. When you are feeling more confident, you may start by using the one-pound weights.

You will constantly be given High and Low Impact option and demonstration with each and every move that is performed. Beginners will need to remember to stay Low Impact only. They may take on High Impact at a later stage when they are strong enough to take it on. Until then, for usually about 2-4 months Low Impact is the preferred option.

Remember, you are not in competition with anyone except may be the you of yesterday. Don't compare yourself with that graceful woman on your left who has been taking class for a year or more. Think instead that just by being here today, you are one day closer to your goal.

The purpose of the floor work is to tone, strengthen and even reshape your muscles. Try to make sure your form is correct, paying special attention to body alignment. If you're not sure where you're supposed to feel the movement, ask your instructor.

This segment also corrects postural deviations, e.g. rounded, droopy shoulders, or a forward pelvic tilt.

The instructor may correct your position. This isn't criticism; it is an aid to help you get the most out of each exercise.

The cool-down at the end of class brings your heart rate back to normal and helps you stretch and relax the muscles you have worked so hard. This is important because leaving the muscles in a contracted state instead of stretching them could cause stiffness and even muscle cramps later. Stay until the end of class and give yourself the gift of those last few relaxing minutes.

You’ll get the most out of your workouts with 3 to 6 classes a week. If you can't go that often, supplement it with some other aerobic exercise - walking or cycling - on the days that you don't take the class. If your goal is to lose weight, combine regular aerobic exercise with a sensible diet that limits calorie intake without depriving you of the essential nutrients you need.

Within the above frame, you will have a large variety of classes to look forward to.

Keep track of your progress. Notice when you're able to do 5 more of a set or a routine than when you started. Give yourself credit for the changes you're creating today!