Tavishi Dogra is a Deputy Chief Content Producer, Health & Wellness, at Hindustan Times. She has over 9 years of experience writing about fitness, nutrition, and mental well-being, translating medical research and expert insights into practical advice readers can trust. Career journey and experience Tavishi began her health journalism journey in 2017, and has since reported for RSTV, Financial Express, Jagran, HT Media Labs and Zee. She joined Hindustan Times to simplify wellness subjects by cutting through jargon. From decoding health trends and interviewing doctors to testing fitness routines herself, Tavishi always approaches content with one filter: “Will this help someone make a better decision today?” Subject expertise With 9+ years tracking India’s health conversations, Tavishi knows the gap between clinical advice and daily life. She knows fads from fundamentals and curates science-backed, expert-recommended solutions. In fitness, she breaks down bodyweight training, recovery, and posture fixes for desk-bound readers. In nutrition, she translates guidelines into affordable, desi meal tweaks. In mental well-being, she focuses on stigma-free, actionable tools — all backed by research, expert input, and lived context. Education and professional background Tavishi holds a Master’s degree in Journalism and Mass Communication and began her career reporting on public affairs for broadcast. Those early years in policy and TV shaped how she writes today: fast, factual, and human-first. Editorial Philosophy I write with one single goal: To simplify health in a world full of noise by finding what’s actually doable, safe, and evidence-based for my readers. I test claims against research and user experiences. When all else fails, I speak to the expert who sees 50 patients a day, not the one with the most followers.
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Instead of skipping exercise altogether, fit in a focused 10-minute session. “Whether it’s before work, during a break, or in the evening, these mini-workouts can help maintain strength, fitness, and energy levels during busy periods”, Lifestyle Coach Mitushi Ajmera, Author of Fearless Diet, tells Health Shots. They’re not meant to replace structured training, but they can prevent inactivity from becoming the default.
While short workouts are valuable, they work best when paired with longer training sessions. Weekends provide the perfect opportunity. Aim for 45–60 minutes of exercise on both Saturday and Sunday. These sessions allow you to train progressively, challenge yourself, and track improvements in strength, endurance, and overall fitness. Think of weekday 10-minute workouts as maintenance and weekend workouts as your opportunity to build fitness.
The right equipment can make staying active easier, whether you’re at home, travelling, or working remotely.
To maximise results, keep the session structured:
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The goal is consistency, not perfection.
One of the biggest advantages of the 10-Minute Fitness Rule is that it allows you to spread your training across the week.
With short weekday sessions targeting different muscle groups, many people recover well without needing to schedule a dedicated rest day. Instead, travel days, late work nights, poor sleep, or unusually demanding days can naturally become recovery days when needed. The best fitness plan is the one you can follow consistently. You don’t have to choose between hour-long gym sessions and doing nothing. By combining brief weekday workouts with longer weekend training sessions, busy professionals can stay active, maintain fitness, and support long-term health, without living in the gym.
(Disclaimer: At Hindustan Times, we help you stay up to date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including, but not limited to, the Consumer Protection Act, 2019, arising from the products. The products listed in this article are in no particular order of priority, and the brands have not been directly suggested by the expert mentioned.
This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.)
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For many working professionals, the biggest obstacle to exercise isn’t a lack of motivation; it’s a lack of time. Between meetings, deadlines, commuting, family commitments, and household responsibilities, finding a continuous hour to work out can feel impossible. Fortunately, fitness doesn’t have to be an all-or-nothing proposition.
