Strength and Endurance: A Glimpse into Virat Kohli’s Fitness Routine

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• Posted On July 30, 2025

When we think of a cricketing hero of the modern age, Virat Kohli is the first name that crosses our minds! Admired by many, it’s not just his batting skills that leave us in awe. We also admire Virat Kohli’s fitness routine, which has helped him maintain consistency in his games all these years. So, we’re sharing some of his secrets below!

Admired by many, it’s not just his batting skills that leave us in awe. We also admire Virat Kohli’s fitness routine, which has helped him maintain consistency in his games all these years. So, we’re sharing some of his secrets below!

The Secret Behind Virat Kohli’s Extraordinary Fitness

The Workout Routine

Kohli maintains relentless consistency in his fitness routine. His focus on his workout routine is unwavering, even when he is competing in series matches or relaxing on his time off. He understands that physical health needs continuous work; it’s not a single goal.

He addresses the various facets of his gameplay with specific exercises. He also stresses the importance of taking care of the body before and after exercise. They are arranged in a stable workout plan, intent on building fitness and strength. Let’s take a look!

• Stretching

Virat Kohli always stretches before a workout. This is a crucial step. He spends ample time stretching to prepare his body for physical activity. It increases the range of motion and flexibility. It also improves blood flow to the muscles, which can eliminate injury risks.

• Strength Training

Kohli performs intense exercises to train and form practical strength capacities. His workout routine consists of isolated and diverse compound movements, which target the complete relevant muscle groups. Some of the exercises he might do are as follows:

• Single-Muscle and Compound Strength Exercises: These kinds of exercises include pull-ups, deadlifts, squats, bench presses, and lunges. Such exercises work on multiple muscles, ensuring a better athletic performance. It also helps in power development.
• Isolation Exercises: The former Team India captain also uses tricep extensions, shoulder raises, and bicep curls to mould certain muscles and repair muscular imbalances.

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• HIIT Exercises

Short bursts of targeted high-intensity exercises with brief periods of recovery are known as High-intensity interval training (HIIT).

HIIT is great for improving cardiovascular fitness, boosting agility and speed, and burning fat. And Kohli places immense emphasis on training for speed and agility for cricket matches.

• Agility and Speed Drills

To play cricket, players need lightning-fast reflexes. They also need to capacity to change direction in half a second. Virat Kohli’s fitness routine contains particular drills to enhance his skills:

• Cone drills: Navigating around cones leads to agility and footwork development.
• Shuttle runs: This exercise improves deceleration and acceleration.
• Ladder drills: This drill refines coordination and foot movements.

• Stability and Core Strength Exercises

A strong core is important for power generation in bowling and batting. It’s also fundamental for fielding stability. Kohli’s workout, therefore, includes exercises such as medicine ball slams and Russian twists.

• Endurance Training

Long innings and test matches require incredible stamina and endurance. Virat Kohli’s fitness mantra includes endurance training and cardio exercises, such as running and cycling, to ensure his cardiovascular endurance. These exercises also help him perform at peak for extensive periods.

• Training for Functional Fitness  

Kohli doesn’t just hit the gym. He exercises according to the demands of the sport. He incorporates functional exercises such as TRX training, resistance band work, and kettlebell swings that mimic field movements.

• Recovery

The dedication to optimal health extends beyond a full-body Virat Kohli workout. He also pays special attention to his recovery and diet.  He understands the significance of recovery and rest. He prioritizes     sleeping for 7 to 8 hours and incorporates rest days in his schedule. He also utilizes recovery methods such as massages and cold showers to make sure his body is ready to perform.

Virat Kohli’s Diet Plan Revealed

Kohli has publicly shared his changing dietary choices over the years. It has inspired many people to adopt a healthier lifestyle. So, what does everyone’s favorite cricketer eat on and off the field?

From lentils to rice dishes, and more, here’s what Kohli eats and avoids to maintain his health.

• Becoming a Vegetarian

During the South Africa tour in 2018, Kohli faced severe health issues such as high levels of uric acid and severe acidity. His bones also had significant calcium loss, which caused his discomfort and weakness. So, he decided to remove meat from his diet and opt for vegetarianism.

Since changing his diet, we’re sure he has seen how the levels of cholesterol and saturated fat have lowered in his body. This reduces the risk factors responsible for heart disease. Higher fiber content in leafy green plants also helps blood circulation and digestion. Research has revealed that a plant-based diet also reduces the risk of high blood pressure and stroke.

A plant-based diet has limited fat and calories, which helps to maintain a healthy weight. The rich fiber content also makes him feel full, which prevents overeating.

• Meal Plan

Kohli eats quinoa, spinach, and lots of vegetables. He usually prefers steamed or boiled foods, seasoned with lemon juice, pepper, and salt. He primarily consumes lentils, rice dishes, and many types of greens. He isn’t particular about complex flavors and likes simple food. Occasionally, he indulges in dosas. And as a Punjabi, he can’t say no to rajma and lobhiya!

Below is what is average meal plan looks like:

• Breakfast: Kohli enjoys gluten-free breads with nut butter spread on them. He also prefers 3 to 4 cups of green tea with lemon throughout the day.
• Lunch: The midday meal is usually comprised of vegetable broth and soup with a lot of grilled vegetables, spinach, and beetroot.
• Dinner: Similar to lunch, his dinner is also full of grilled vegetables, accompanied by a bowl of soup.

• Foods Kohli Avoids

Heavily spiced dishes, curries, and fried foods aren’t a part of his diet plan. Since becoming a vegetarian, he has reduced his dairy product intake. Instead, he has included more tofu and soy-based dishes in his meals. Moreover, he doesn’t consume any sugar.

Virat Kohli’s Transformation Beyond Exercising and Diet

As one of the best athletes in the world, Kohli is aware that wellness isn’t just measured by how many workouts you do or what you’re eating. It is also about how you’re living your life outside of these functions. Here are some of the things that aren’t limited to Virat Kohli’s fitness routine, but he’s committed to following them.

• Proper Hydration

Kohli is often seen drinking “black water”, which is considered a powerhouse of health. Also called alkaline water, it’s believed to be sourced from a lake in France named Evian Les Bains. Kohli probably prefers black alkaline water because it’s rich in nutrients and full of health benefits.

The black color of this water might cause misconceptions, but it’s merely due to the presence of fulvic acid. But what is fulvic acid? It’s the group of chemicals that are created when animals and plants break down. It’s usually found in organic matter surrounding lakes.

Fulvic acid is great for the body. Here are some of its benefits:

• Block allergic symptoms: Fulvic acid reduces swelling and inflammation.
• Excellent electrolyte content: This improves hydration and maintains the body’s fluid balance.
• Boosts metabolism: It supports metabolism by neutralizing the acids generated during digestion. This reduces bloating and constipation.
• Improves athletic performance: Maybe the main reason why Kohli prefers black water is how well it replenishes him. The electrolytes help reduce fatigue during a workout and maintain muscle function.

• Stress Relief

Kohli isn’t just celebrated for his batting prowess. He is also widely admired for his exceptional mental strength. His consistency, grit, and persistent focus have inspired many around the world.

Virat Kohli’s fitness routine, therefore, includes meditation, making sure he gets enough rest, and spending ample downtime with his family. Embracing stress relief has helped him nurture emotional balance, superior concentration, and clarity.

After knowing Virat Kohli’s diet and workout schedule, it’s difficult not to admire him some more! Also, it’s very evident that the discipline he has achieved through this rigorous routine is what has made him the G.O.A.T of modern-era cricket!

Want to contribute your expertise on fitness and workouts to The Healthcare Facts? Submit guest posts for fitness and health to us!

To end this blog, we refer to his own words about fitness, “When you are figuring out your fitness journey, you are trying to figure out all sorts of things, vitamins, extra hydration, protein, this, that, to a point where you figure out okay this is what works for me. This is the right balance.”

F.A.Qs

1. How many hours does Virat Kohli train?

Virat Kohli usually works out for 2 to 4 hours every day for a week, with rest days in between. When there are no cricket matches, he might even go to the gym twice in a day for 4 hours in total. During the season, he reduces the time to an hour and a half.

2. How much can Kohli lift?

Virat Kohli has publicly revealed that he can lift, in a deadlift, a maximum of 145 kg.

3. Does Virat Kohli own a gym?

Yes. Virat Kohli is the co-owner of Chisel, a fitness chain with fitness centers and gyms. He invested almost ₹90 crores in this project, partnering with Cornerstore Sport & Entertainment and Chisel Fitness. The company additionally offers franchise opportunities.

4. Which fitness brand is Virat Kohli?

Virat Kohli is associated with multiple fitness brands, such as:

• Vault by Virat Kohli (premium fitness brand and chain)
• One8 Fitness (fitness app)
• Global brand ambassador and athlete-investor for Hyperice (wellness tech company)

Theresa Perez

Theresa Perez is a seasoned writer for the health industry dedicated to providing fact-based health information. She sources concise facts from authoritative sources to ensure maximum credibility and shares guidelines to lead a healthy lifestyle.