Finally, here is a work out programme that is fun and effective. On 8 INC presents a one-of-it's-kind workout programme, FITONAUTICS! Our 5 step S.W.E.A.R approach covers weight-loss, stretching, strengthening and toning into a fun filled one hour programme! This is the only fitness routine that lets you take the path that is complete fun and nothing else.

It is not just any regular fitness workout routine. It is a regime which inculcates exercises of various forms which helps in better blood circulation and boost in metabolism. The one hour routine is divided in to 6 different exercises in a specific order so that the body can easily adapt when moving from one exercise to other.

Get ready for a fitter and stronger you!

Take the FITONAUTICS challenge and S.W.E.A.R to get Fit!

S.W.E.A.R to get Fit!

  • S- Strengthen with core conditioning and resistance band stretching
  • W- Warm up with Free body Exercises
  • E- Eat well with customized diet plans
  • A- Aerobic training with fun, high paced Dance moves
  • R- Relax and Stretch your Body

Resistance Band Exercise:

The Resistance band is used to increase range of motion and movement such as increasing jumping high. The band works by making the body work harder on the areas where the bands are attached and by making more tears for the body to repair and build muscle.

Benefits of Resistance Bands:

  • Target specific muscle groups or smaller muscles
  • Utilizing more muscle groups to stabilize your body
  • Create resistance in all directions, which helps you strengthen neglected muscle group
  • Resistance bands exercises are the most inexpensive way to do your strength training and easy to carry anywhere

Core Strengthening

Core exercises are an important part of a well-rounded fitness program. Core-strengthening exercises seek to bolster all the muscles of the torso from top to bottom and front to back, creating a balance that enables athletes to stand tall, limbs in alignment down to their feet and hands. But in general the muscles of the core run the length of the trunk and torso. The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back side as well.

Benefits of Core Strength:

  • It Reduces Back Pain
  • It Improves Athletic Performance
  • It Improves Postural Imbalances
  • Teaches the muscles to work together efficiently and effectively

Free Body exercises:

Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement.

Benefits of Free body exercise:

  • keeps the heart pumping while still encouraging muscle and strength development
  • Has a major impact on the body's metabolism which helps in fast fat burning
  • Engages the core and hence improves core strength for better posture and improved athletic performance
  • Ensures joints are moving freely which further helps in improving flexibility and reduces chance of exercise related injury
  • Improves balance through increased body awareness and control

High Pace Dancing Moves:

Dancing is great at relieving stress.It mostly involves movement of body on rhythm and to music. High pace dancing moves is a session which starts with a slower pace, linearly moving on to a high pace. The combination of music and movement creates a natural way to escape from the stresses of life. The physical exercise combined with the sense of fun and adventure make it a great activity.

Benefits of High Pace Dancing Moves:

  • Gradually helps in increasing the heart beats
  • Improved cardiovascular function also helps to lower cholesterol and helps to lower blood pressure
  • Increases the metabolic rate
  • Dance offers a way to improve strength and flexibility, which helps keeps muscles and joints health
  • Helps to reduce stress levels
  • Helps strengthening the muscles


In general, any movement that requires moving a body part to the point at which is an increase in the movement of a joint can be called a stretching exercise. Stretching can be done either actively or passively.

Benefits of Stretching:

The following are several chronic training benefits gained from using a regular stretching

  • Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching)
  • Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails
  • Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended
  • Good muscular and joint mobility
  • More efficient muscular movements and fluidity of motion
  • Greater ability to exert maximum force through a wider range of motion
  • Prevention of some lower back problems
  • Improved appearance and self-image
  • Improved body alignment and posture
  • Better warm-up and cool-down in an exercise session