Hardik Pandya’s Workout Routine and Diet Plan

Hardik Pandya has indeed become a new cricket sensation in recent times. All thanks to his impeccable cricket playing skills and his will to give his 100% in each of his matches. His audacious playing style on the field has garnered a massive fan base for him around the globe.

But it’s not just his on-field skills that impress his fans. He is also admired a lot for sporting a lean and mean body. So let’s throw some light on Hardik Pandya’s workout routine and diet plan that contributes towards keeping him in great shape along with making him one of the best cricketers of the current times.

Hardik Pandya’s Workout Principles

Apart from being a supremely talented cricketer, Hardik also has a physique that he can be proud of. He sports a lean and defined physique which speaks volumes about his intense training program.

  • Hardik Pandya’s workout plan primarily incorporates training styles like power/weight training and cardio.

His workout plan has not only fetched him a great physique but has also taken his on-field performance to a whole new level.

Hardik Pandya’s Workout Routine

Hardik Pandya's Workout Routine
Hardik Pandya in an Instagram photo (Hardik Pandya / Instagram)

If you are a Hardik Pandya fan and follow him on his social media handles, you would have been familiar with his workout-related posts. He has always been quite passionate about working out and ensures to keep his fitness level at peak 24x7x365.

So let’s have a detailed overview of the training styles that Hardik includes in his exercise routine:-

Resistance training

Weight training has always been a quintessential part of Hardik Pandya’s workout routine. He incorporates the use of barbells, dumbbells, kettlebells, resistance bands as well as his bodyweight in his weight training regime.

Hardik’s resistance training regime is focused on fetching his body with strength gains and enhancing his explosive power. Well, those are the things an athlete needs to bat aggressively and bowl at great speeds.

Hardik incorporates the following exercises into his workout routine to work on his strength gains:-

  • Pushups
  • Pullups
  • Snatch
  • Clean & jerk
  • Bench press
  • Overhead press
  • Deadlifts
  • Batwing rows
  • Bulgarian split squats
  • Weighted squats
  • Barbell hip thrusts
  • Nordic curls

Hardik’s weight training routine primarily consists of compound exercises. Their execution allows him to target different muscle groups at once. It also contributes to enhancing his explosive power.

Gaining monstrous muscle size has never been Hardik’s training goal. But it doesn’t mean that he shies away from lifting heavy weights. Training with heavy weights enables him to put on lean muscle mass on his frame and also contributes to enhancing his overall athleticism.

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A post shared by Hardik Himanshu Pandya (@hardikpandya93)


One of Hardik’s favorite exercises is the barbell muscle snatch. This exercise is a variation of the classic Olympic-style snatch and primarily works on enhancing the strength of pulling muscles of the upper body.

The leg drive used in its execution also targets the lower body muscles to some extent. However, we would recommend you practice this exercise only under the supervision of a trainer.

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A post shared by Hardik Himanshu Pandya (@hardikpandya93)


Core training

Core training
Hardik Pandya in an Instagram photo (Hardik Pandya / Instagram)

The core strength and stability of an athlete have a major role to play in boosting his athletic performance. And Hardik is no different in this regard. Hence, he makes sure to train his core muscles adequately and that is how he is able to sport his ripped 8-packs in most of his shirtless photoshoots.

The exercises that he performs to target his abdominals are:-

  • Weighted sit-ups
  • Crunches
  • Leg raises
  • Planks

When it comes to targeting his abdominals and obliques optimally, Hardik prefers performing different variations of planks.


Hardik keeps his cardio routine pretty simple and basic. Instead of relying on numerous cardiovascular exercises, he prioritizes running or sprinting in his cardio routine.

Doing so enables him to keep his cardiovascular health in check. It also boosts his endurance and works on bettering his on-field performance.

Warm-up and cool-down

Before getting started with his intense training sessions, Hardik always ensures to go through a proper warm-up routine. His warm-up routine comprises some agility and mobility drills, running, and stretching.

Similarly, he ends his workout sessions with a cool-down routine in which he stretches and relaxes his muscles. This not only saves him from training-related injuries but also keeps his body flexible.

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Hardik Pandya’s Diet Plan

Hardik Pandya's Diet Plan
Hardik Pandya in an Instagram photo (Hardik Pandya / Instagram)

Right from the beginning, Hardik used to eat simple homemade foods. He was not much familiar with the concept of sticking to a certain diet plan. However, when his international cricket career began, he noticed that he would have to rely on a specific diet to meet the nutritional requirements of his body.

From then onwards he followed a diet plan that was structured in accordance with the nutritional requirements of his body. Hardik Pandya’s diet plan has higher amounts of protein and medium-low amounts of carbs and fats.

The majority of the time he prefers to have healthy and nutritious food items in each of his meals. And that’s how he is able to maintain his lean and ripped physique.

You must have got an idea about how intensely Hardik Pandya trains. And to ensure that his body recovers well from such intense training sessions, he has to feed himself adequately and appropriately.

Hardik Pandya’s meal plan consists of 4 major meals in a day that are loaded with plenty of whole food items. Let’s have a look at them:-

Meal 1- Breakfast

  • Banana, avocado, orange, and pineapple
  • Corn flakes, wheat flakes, and choco pops with skimmed milk
  • Almonds and raisins
  • Boiled eggs
  • Shredded chicken
  • Tuna
  • Brown bread/multigrain bread
  • Jam/honey for toppings
  • Sliced lettuce, tomato, cucumber, and onion
  • Low-fat cheese
  • Juice/green tea/coffee/coconut water

Meal 2- Lunch

  • Tomato/sweet corn soup
  • Roti/naan
  • Steamed rice
  • Lentils
  • Vegetable salad
  • Homemade seasonal vegetable
  • Curd rice/steamed rice
  • Chicken Manchurian/kabab
  • Fruit salad
  • Yogurt/low-fat curd
  • Pickle
  • Coconut water

Meal 3- Evening snack

  • Nuts and dry fruits
  • Fruitcakes/cookies
  • Mutton wraps
  • Tandoori chicken sandwich
  • Coffee/green tea/tea

Meal 4- Dinner

  • Manchow/tomato soup
  • Fruit salad
  • Vegetable salad
  • Lentils
  • Chicken makhani
  • Any dish made with cottage cheese
  • Yogurt/low-fat curd

Apart from eating such heavy meals, Hardik also ensures to keep his body well-hydrated. To serve that purpose he drinks plenty of water throughout the day.

Hardik also stays away from having food items that are filled with empty calories and refined sugar or are extremely processed or fried. Well, to become a world-class cricketer one has to make such sacrifices.

Hardik Pandya’s Supplements

Hardik Pandya’s supplements stack is a pretty simple one. It just includes the following:-

  • Whey protein powder

A whey protein supplement fetches his body with essential amino acids that boost muscle recovery and growth. Consuming it also enables him to avoid hunger pangs along with keeping his body in an anabolic state.

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Wrapping Up

So now that you know so much about Hardik Pandya’s workout routine and diet plan, it’s time for you to structure your fitness regime based on the info mentioned in this post. Just make slight modifications to it which will be in accordance with your training goals and experience.

Also, be consistent with following it so that you can gain the most out of it. We can assure you that it will take your fitness levels to a whole new standard.