Virat Kohli’s Workout Routine: Complete Diet and Fitness Guide 2025

Virat Kohli wasn’t always the supremely fit athlete we see today.

Back in 2014, he was a talented cricketer struggling with fitness issues, inconsistent performance, and a body that couldn’t handle the demands of international cricket.

Then something changed. Kohli transformed himself from an ordinary cricketer into one of the world’s fittest athletes.

This transformation didn’t just change his career — it revolutionized Indian cricket’s entire fitness culture.

Today, Kohli is known not just for his batting brilliance but also for his incredible discipline, dedication to fitness, and the rigorous workout routine that has made him unstoppable.

His journey from 18% body fat to elite athlete status inspires millions worldwide.

Virat Kohli’s Workout Routine

This article reveals exactly how Virat Kohli trains, what his workout routine includes, and how his fitness transformation changed cricket forever.

For more cricket and fitness-related updates, visit CricketBureau.com — your trusted source for everything cricket.

Why Fitness Matters for Virat Kohli?

Before understanding Kohli’s workout routine, you need to know why fitness became his obsession. For Kohli, fitness isn’t about looking good — it’s about performing at the highest level consistently.

How Fitness Transformed Kohli’s Game:

Batting Performance:

• Longer innings without fatigue
• Better concentration in the final overs
• Quicker bat speed and shot power
• Ability to handle pressure situations

Fielding Excellence:

• Lightning-fast reflexes in slips
• Quick running between wickets
• Diving catches and saves
• Energy throughout the day-long Test matches

Mental Focus:

• Sharper decision-making under pressure
• Better stress management
• Improved concentration for 5-day Tests
• Confidence from physical strength

The Transformation Numbers:

Parameter	Before 2014	After 2020
Body Fat %	~18%	~8%
Yo-Yo Test Score	17.2	21.3
Running Speed	Moderate	Elite
Diet Type	Non-Vegetarian	Vegan
Injury Frequency	Higher	Minimal
Stamina Level	Good	Exceptional

This transformation made Kohli the fittest cricketer in the world and set new standards for Indian cricket.

Virat Kohli’s Workout Routine Overview

Kohli’s workout routine isn’t about random exercises. It’s a scientifically designed program covering six key areas: strength, endurance, agility, HIIT, core, and functional fitness.

The Philosophy Behind His Training:

Kohli believes in “functional fitness” — training movements, not just muscles. Every exercise serves a purpose for cricket performance. He doesn’t lift weights just to look muscular; he builds strength that helps him hit boundaries and field brilliantly.

Weekly Training Schedule:

Day	Focus	Example Workouts
Monday	Strength Training	Deadlifts, Squats, Bench Press
Tuesday	Speed & Agility	Shuttle Runs, Cone Drills, Ladder Work
Wednesday	Core & Stability	Planks, Medicine Ball Slams, Russian Twists
Thursday	HIIT (High-Intensity)	Sprints, Battle Ropes, Jump Squats
Friday	Endurance Cardio	5K Run, Cycling, Swimming
Saturday	Functional Training	TRX, Kettlebells, Resistance Bands
Sunday	Rest & Recovery	Yoga, Massage, Stretching, Sleep

Key Principles:

• Train 6 days per week, rest 1 day
• Mix different training types for balance
• Focus on quality over quantity
• Listen to body signals
• Recovery is as important as training

This balanced approach prevents overtraining while building all aspects of fitness needed for cricket.

Strength Training – Power Behind His Shots

Kohli’s strength training focuses on building functional power that translates directly to cricket performance. He doesn’t want bodybuilder muscles — he wants cricket-specific strength.

Primary Strength Exercises:

Deadlifts:

• Builds total body power
• Strengthens back and legs
• Improves batting stance stability
• Kohli lifts 140-160 kg for reps

Squats:

• Develops leg explosive power
• Improves running between wickets
• Builds core stability
• Essential for powerful shots

Lunges:

• Strengthens individual legs
• Improves balance while batting
• Builds functional leg strength
• Mimics cricket movement patterns

Bench Press:

• Develops upper body power
• Improves shot power
• Builds chest and shoulder strength
• Helps with pull shots and drives

Pull-Ups:

• Strengthens back and arms
• Improves grip strength for bat control
• Builds functional upper body
• Kohli does 15+ consecutive pull-ups

How Strength Training Helps His Cricket:

For Batting:

• More powerful shots without extra effort
• Better bat control through innings
• Stronger wrists for flicks and cuts
• Ability to hit boundaries in death overs

For Fielding:

• Explosive throws from the boundary
• Quick diving and getting up
• Strong catches without dropping
• Sustained energy throughout the day

Training Approach:

• 3-4 sets per exercise
• 8-12 repetitions for strength
• Focus on compound movements
• Progressive overload (gradually increasing weight)

Kohli’s strength training transformed him from a good batsman to someone who can dominate any bowling attack physically.

HIIT (High-Intensity Interval Training)

HIIT is Kohli’s secret weapon for maintaining exceptional fitness levels. These intense burst workouts burn fat, improve speed, and build incredible stamina.

What is HIIT (Simple Explanation):

HIIT means doing very intense exercise for short periods (20-30 seconds), then resting briefly (10-20 seconds), and repeating multiple times. It’s like sprinting as fast as you can, resting, then sprinting again.

Benefits for Kohli:

Fat Loss:

• Burns calories even after the workout ends
• Keeps body fat below 10%
• Maintains lean, athletic physique
• No excess weight is slowing him down

Speed Improvement:

• Faster running between wickets
• Quick reflexes while fielding
• Explosive movements for catches
• Acceleration when needed

Stamina Building:

• Can bat for hours without tiring
• Maintains intensity throughout the match
• Recovers faster between deliveries
• Mental toughness under pressure

Example HIIT Circuit (Kohli’s Style):

Round 1:

• 30 seconds: Sprint at maximum speed
• 20 seconds: Walk/rest
• Repeat 5 times

Round 2:

• 30 seconds: Jump squats
• 20 seconds: Rest
• Repeat 5 times

Round 3:

• 30 seconds: Battle ropes
• 20 seconds: Rest
• Repeat 5 times

Round 4:

• 30 seconds: Burpees
• 20 seconds: Rest
• Repeat 5 times

• Total workout time: 20-25 minutes
• Calories burned: 400-500
• Result: Incredible fitness with minimal time

This is why Kohli can play long innings and still look fresh when others are exhausted. HIIT builds the stamina needed for cricket’s physical demands.

Speed and Agility Drills

Cricket requires lightning-fast reflexes and the ability to change direction instantly. Kohli’s speed and agility training make him one of the quickest players in world cricket.

Key Drills Kohli Performs:

Cone Drills:

• Set up cones in patterns
• Sprint weaving through cones
• Improves footwork and balance
• Builds directional change speed

Ladder Runs:

• Uses the agility ladder on the ground
• Quick foot movements through the ladder
• Enhances coordination
• Builds fast-twitch muscle response

Shuttle Runs:

• Sprint between two points
• Touch ground and sprint back
• Builds acceleration and deceleration
• Cricket-specific movement training

The Results:

Fun Stat: Virat Kohli can cover 22 yards (one cricket pitch length) in under 2.9 seconds during a quick single. That’s elite sprinter speed!

How This Helps:

Between Wickets:

• Converts ones into twos
• Steals quick singles
• Puts pressure on fielders
• Rarely gets run out

In the Field:

• Quick to the ball
• Fast throws to wickets
• Diving stops look easy
• Covers ground rapidly

While Batting:

• Quick footwork against spin
• Fast adjustment to line and length
• Balance while playing shots
• Recovery after aggressive shots

Kohli practices these drills 3-4 times per week, ensuring his speed remains world-class even at 36 years old.

Core Strength & Stability

A strong core is the foundation of all of Kohli’s power. Every shot, every throw, every movement comes from core strength.

Why Core Matters:

Your core (abs, lower back, obliques) connects your upper and lower body. Strong core means:

• More powerful shots
• Better balance while batting
• Injury prevention
• Stability during all movements

Kohli’s Core Workout Routine:

Exercise	Duration/Reps	Benefit
Plank	60 seconds x 3 sets	Improves endurance and posture
Side Plank	45 seconds each side x 3	Strengthens obliques for rotation
Leg Raises	15 reps x 3 sets	Strengthens lower abs
Russian Twists	20 reps x 3 sets	Improves rotational power
Medicine Ball Slams	10 reps x 3 sets	Builds explosive power
Bicycle Crunches	20 reps x 3 sets	Overall core conditioning

Cricket-Specific Benefits:

For Batting:

• Power in pull shots comes from core rotation
• Balance during drives and cuts
• Stability while playing fast bowling
• Generates bat speed through core strength

For Fielding:

• Quick diving and recovery
• Powerful throws from the boundary
• Balance while taking catches
• Sustained energy throughout the day

For Injury Prevention:

• Protects the back during long innings
• Prevents muscle strains
• Supports the spine during bowling movements
• Overall body stability

Kohli does core exercises daily, even on rest days, because he considers core strength non-negotiable for peak performance.

Endurance & Functional Fitness

Test matches last 5 days. ODIs can go for 8-9 hours. Kohli needs exceptional endurance to perform consistently across all formats.

Endurance Training:

Running:

• 5K runs at a moderate pace (3-4 times/week)
• Builds cardiovascular endurance
• Improves lung capacity
• Mental toughness training

Cycling:

• Low-impact cardio alternative
• Strengthens legs without joint stress
• 30-45 minutes sessions
• Active recovery on rest days

Swimming:

• Full-body workout
• Excellent for recovery
• Builds stamina without impact
• Used during injury recovery

Functional Fitness Equipment:

Equipment	Purpose	Example Exercise
Kettlebell	Explosive power	Kettlebell Swings, Turkish Get-ups
TRX Bands	Stability & strength	TRX Rows, TRX Push-ups
Resistance Bands	Mobility & activation	Band Pull-Aparts, Band Rotations
Medicine Ball	Power development	Wall Throws, Rotational Slams
Battle Ropes	Cardio + strength	Waves, Slams, Circles

What is Functional Fitness?

Functional fitness means training movements that mimic real-life activities — in Kohli’s case, cricket movements. Instead of isolated muscle training, functional exercises train multiple muscles working together, just like in cricket.

Examples:

• Kettlebell swings mimic explosive batting shots
• TRX rows build pulling strength for fielding
• Medicine ball throws replicate the throwing motion
• Resistance bands improve shoulder mobility for batting

This approach ensures Kohli’s gym strength translates directly to cricket performance.

Virat Kohli’s Daily Routine

Understanding Kohli’s complete daily routine shows his incredible discipline. Every hour is planned for maximum performance.

Complete Daily Schedule:

Time	Activity	Notes
6:00 AM	Wake up & Hydration	Lemon water, mental preparation
6:30–8:30 AM	Morning Workout	Gym or outdoor cardio training
9:00 AM	Breakfast	Protein smoothie, seasonal fruits, nuts
10:30 AM–1:00 PM	Cricket Practice	Net sessions, fielding drills, and specific skills
1:30 PM	Lunch	Vegan meal with lentils, quinoa, and salad
2:00–3:00 PM	Rest & Recovery	Power nap or massage therapy
3:30–5:00 PM	Video Analysis	Studying opponents, reviewing technique
6:00 PM	Light Cardio	Easy jog, cycling, or stretching
8:00 PM	Dinner	Tofu/paneer, vegetables, complex carbs
9:00 PM	Family Time	Relaxation, mental unwinding
10:00 PM	Sleep	7-8 hours mandatory, no exceptions

Key Principles:

Consistency:

• Same wake-up time daily
• Regular meal timings
• Fixed sleep schedule
• No compromises on routine

Recovery Focus:

• Dedicated rest periods
• Quality sleep prioritized
• Massage and stretching daily
• Mental relaxation included

Hydration:

• 4-5 liters of water daily
• Coconut water post-workout
• Electrolyte drinks during training
• Lemon water in the morning

This disciplined routine is what separates good players from champions. Kohli follows this even during the off-season, maintaining peak readiness year-round.

Read Also: How to Become a Cricket Umpire in India — Explore cricket career options!

Virat Kohli’s Diet Plan (Vegan & Non-Veg Versions)

Kohli’s transformation included a revolutionary diet change. In 2018, he switched from a non-vegetarian to a completely plant-based (vegan) diet, shocking the cricket world.

Why Kohli Changed to Vegan: – Find Out Here

• Improved digestion and gut health
• Better recovery after matches
• More sustained energy levels
• Reduced inflammation
• Ethical and environmental reasons

Diet Comparison:

Diet Type	Main Foods	Key Benefits
Non-Veg (Before 2018)	Chicken, Eggs, Fish, Dairy	High protein, muscle repair, familiar
Vegan (After 2018)	Tofu, Lentils, Quinoa, Almond Milk	Improves digestion, reduces inflammation, sustained energy

Virat Kohli Vegan Diet Plan PDF (Sample Day):

Breakfast (7:00 AM):

• Smoothie: Almond milk, banana, berries, protein powder
• Oats with nuts and seeds
• Fresh seasonal fruits
• Green tea

Mid-Morning Snack (10:30 AM):

• A handful of almonds and walnuts
• Fresh coconut water
• Protein bar (vegan)

Lunch (1:30 PM):

• Brown rice or quinoa
• Dal (lentils) or chickpeas
• Mixed vegetable curry
• Fresh salad with olive oil
• Whole wheat roti (if needed)

Evening Snack (4:30 PM):

• Hummus with vegetable sticks
• Peanut butter on whole grain toast
• Fruit smoothie

Dinner (8:00 PM):

• Grilled tofu or paneer
• Steamed vegetables
• Quinoa or sweet potato
• Clear vegetable soup

Before Bed (10:00 PM):

• Chamomile tea
• Small portion of nuts (if hungry)

Virat Kohli Non Veg Diet Plan (Before 2018):

Breakfast:

• Scrambled eggs (4-5 egg whites, 1 whole egg)
• Whole grain toast
• Fresh fruits
• Protein shake

Lunch:

• Grilled chicken breast (200g)
• Brown rice
• Vegetables
• Salad

Dinner:

• Fish (salmon or tuna) or chicken
• Sweet potato
• Steamed broccoli and carrots
• Greek yogurt

Virat Kohli Daily Diet Cost:

Approximate Daily Cost: ₹1,000–₹1,500

This includes:

• Organic vegetables: ₹200-300
• Protein sources (tofu, lentils): ₹150-250
• Nuts and seeds: ₹100-150
• Fruits: ₹150-200
• Supplements: ₹200-300
• Specialty items: ₹200-300

For a professional athlete like Kohli, quality ingredients are non-negotiable. He sources organic, pesticide-free produce and premium protein sources.

Virat Kohli’s Recovery & Rest Routine

Kohli understands a crucial truth: “You don’t get fit during workouts; you get fit during recovery.”

Why Recovery Matters:

Training breaks down muscles. Recovery rebuilds them stronger. Without proper recovery:

• Risk of injury increases
• Performance decreases
• Mental fatigue sets in
• Fitness plateaus

Kohli’s Recovery Methods:

Sleep (Non-Negotiable 7-8 Hours):

• Bedtime at 10 PM sharp
• Dark, cool room
• No screens 1 hour before bed
• Sleep tracking to monitor quality

Yoga & Stretching:

• Daily 30-minute yoga sessions
• Improves flexibility
• Reduces muscle tension
• Mental relaxation
• Better breathing

Massage Therapy:

• Sports massage 3-4 times per week
• Deep tissue work on tight muscles
• Improves blood circulation
• Releases muscle knots
• Speeds recovery

Ice Baths:

• 10-15 minutes in cold water (10-15°C)
• Reduces inflammation
• Speeds muscle recovery
• Mental toughness training
• Used after intense matches

Foam Rolling:

• Self-massage technique
• Daily 15-20 minutes
• Releases muscle tightness
• Improves flexibility
• Prevents injury

Active Recovery:

• Light swimming or cycling on rest days
• Keeps blood flowing
• Aids waste removal from muscles
• Mental break from intense training

Kohli’s Quote on Recovery:

“Sleep is the most important thing. If you don’t sleep well, you can’t train well. If you can’t train well, you can’t perform. Recovery is not optional — it’s mandatory.” — Virat Kohli

Recovery Tools Kohli Uses:

Tool	Purpose	Frequency
Foam Roller	Muscle release	Daily
Ice Bath	Inflammation reduction	3x/week
Massage Gun	Deep tissue work	Daily
Compression Boots	Blood circulation	3x/week
Stretching Routine	Flexibility	Daily

This focus on recovery is why Kohli rarely gets injured and maintains peak performance across all three formats.

Lessons You Can Learn from Kohli’s Fitness

You don’t need to be a professional cricketer to benefit from Kohli’s fitness philosophy. Here are key lessons anyone can apply:

Consistency is Key:

• Train regularly, not intensely, once in a while
• Small daily efforts compound into big results
• Missing one day is okay; missing two becomes a pattern
• Build habits, not just motivation

Focus on Full-Body Strength, Not Just Aesthetics:

• Functional fitness matters more than big muscles
• Train movements, not individual muscles
• Build strength that serves a purpose
• Balance all aspects: strength, cardio, flexibility

Eat Clean, Hydrate Well, Sleep Enough:

• Food is fuel, not just pleasure
• Water is essential for everybody’s function
• Sleep is when your body repairs and grows
• These three are non-negotiable

Discipline Beats Motivation:

• Motivation comes and goes
• Discipline stays constant
• Train even when you don’t feel like it
• Results come from consistent discipline, not occasional motivation

Listen to Your Body:

• Rest when genuinely needed
• Don’t ignore pain or injury signs
• Recovery is part of training
• Smart training beats hard training

Set Clear Goals:

• Know what you’re working toward
• Track progress regularly
• Celebrate small wins
• Adjust when needed

Make Fitness a Lifestyle:

• It’s not a short-term project
• Integrate fitness into daily life
• Find activities you enjoy
• Make it sustainable long-term

Start Small, Build Gradually:

• Don’t try to do everything at once
• Master basics before advancing
• Progressive improvement is key
• Patience brings results

These principles transformed Kohli from good to great. They can transform your fitness journey too.

FAQs:

• How many hours a day does Virat Kohli train?

Virat Kohli trains approximately 4-5 hours daily, split between 2-3 hours of gym/fitness training and 2-3 hours of cricket-specific practice. This includes strength training, cardio, agility drills, and skills practice. On match days, training is lighter with focus on recovery.

• Is Virat Kohli vegan or vegetarian?

Virat Kohli has followed a completely vegan diet since 2018. He doesn’t consume any animal products, including meat, eggs, dairy, or honey. Before 2018, he followed a non-vegetarian diet but switched to plant-based eating for better digestion, recovery, and overall health.

• What is Virat Kohli’s daily diet cost?

Virat Kohli’s daily diet costs approximately ₹1,000–₹1,500, including organic vegetables (₹200-300), protein sources like tofu and lentils (₹150-250), nuts and seeds (₹100-150), fruits (₹150-200), supplements (₹200-300), and specialty organic items (₹200-300).

• Where can I download Virat Kohli’s diet plan PDF?

While Kohli’s exact personal diet plan isn’t publicly available as a PDF, this article contains his complete sample vegan diet plan covering breakfast, lunch, dinner, and snacks. You can copy this information and create your own reference document based on these guidelines.

• What exercises does Virat Kohli do daily?

Virat Kohli’s daily exercises include: strength training (deadlifts, squats, bench press), HIIT workouts (sprints, battle ropes), core exercises (planks, Russian twists, medicine ball slams), cardio (running, cycling), and functional training (TRX, kettlebells). He trains 6 days per week with different focus areas each day.

• Can I follow Virat Kohli’s workout routine as a beginner?

Kohli’s full routine is designed for elite athletes and may be too intense for beginners. Start with: 3 days/week training, basic bodyweight exercises, 20-30 minute cardio, and gradually build up over 3-6 months before attempting advanced exercises like heavy deadlifts or intense HIIT sessions.

• What is Virat Kohli’s Yo-Yo test score?

Virat Kohli’s Yo-Yo test score is 21.3, which is among the highest in international cricket. This test measures stamina and cardiovascular fitness. For reference, the BCCI requires a minimum score of 16.1 for Indian team selection.

• Does Virat Kohli take supplements?

Yes, as a vegan athlete, Kohli takes supplements including: Vitamin B12 (essential for vegans), Vitamin D, protein powder (plant-based), omega-3 fatty acids (algae-based), and multivitamins. These help him meet nutritional needs that might be challenging on a purely plant-based diet.

Final Say: Your Journey to Champion-Level Fitness

Virat Kohli’s workout routine represents more than just exercises and diet plans. It’s a testament to what human discipline, dedication, and determination can achieve.

What Makes Kohli a Fitness Icon:

He didn’t have genetic advantages. He wasn’t naturally the fittest. What he had was:

• Unwavering discipline
• Clear vision of his goals
• Willingness to sacrifice
• Consistency over the years
• Mental strength to push through

The Transformation Journey:

From 18% body fat to elite athlete status took:

• 4-5 years of consistent training
• Complete lifestyle change
• Dietary transformation
• Mental conditioning
• Never-give-up attitude

Your Takeaway:

You don’t need Kohli’s resources or professional trainers to start. Begin with:

• Week 1-2: Basic bodyweight exercises, 30 min cardio, clean eating
• Week 3-4: Add strength training, increase cardio, cut processed foods
• Month 2-3: Structured workout plan, meal prep, consistent sleep
• Month 4-6: Advanced training, supplement if needed, track progress
• Beyond: Lifestyle, not just fitness routine

Start Small, Dream Big:

• Do 10 push-ups today
• Run for 15 minutes tomorrow
• Choose salad over fries next meal
• Sleep 30 minutes earlier tonight

Every champion started with the first step. Maybe today is your day to take that step.

For more fitness insights, cricket training tips, and athlete diet plans, visit CricketBureau.com — your comprehensive cricket fitness guide.

References:

• • https://www.republicworld.com/sports/virat-kohli-workout-routine-deep-diving-into-the-chasemaster-fitness-hacks-that-make-him-the-best
  • https://www.mensxp.com/health/celebrity-fitness/94215-virat-kohli-fitness-workout-routine.html?hl=en-US
  • https://www.news18.com/cricket/virat-kohli-turns-36-legendary-indian-batters-diet-chart-and-fitness-routine-9108260.html