Virat Kohli’s Workout Routine and Diet Plan

Virat Kohli has emerged as one of the most celebrated cricketers of the current times. His aggressive playing skills have not only made him the pride of the nation but have also garnered a massive fan base for him. And owing to all these he has been nicknamed KING KOHLI.

But it’s not just cricket for which Virat is known. He is also admired worldwide for his peak fitness levels and his amazing physique which has made him the brand ambassador of numerous fitness brands.

So let’s find out what goes into Virat Kohli’s workout routine and diet plan that makes him one of the fittest cricketers of all time. We are sure you will learn a lot from this post. Let’s get started.

Virat Kohli’s Workout Principles

Virat Kohli is a hardcore fitness freak. He trains 5-6 days a week. His training sessions are not just targeted towards enhancing his on-field playing skills but also make him some sort of a super athlete.

Virat Kohli’s workout plan follows a holistic approach to fitness. It targets different aspects of his physique and that in turn makes him an athlete whose on-field performance gives nightmares to the players of the opposing team. It includes exercising styles like resistance training, Olympic lifting, cardio, and numerous other physical activities.

So let’s get to know in detail about Virat Kohli’s workout routine in the next section.

Virat Kohli’s Workout Routine

Virat Kohli's Workout Routine
Virat Kohli /

Virat Kohli’s workout routine is a pretty simple one. But don’t mistake it for being easy. It is not only challenging but is quite effective as well.

Being a world-class athlete, he has to ensure that his training program is as holistic as possible. Hence, it promotes strength and muscle gains on one hand and boosts cardiovascular endurance on the other. It also targets improving his overall flexibility, mobility, agility, and overall athleticism. So let’s have a look at the different training styles that he incorporates in his workout plan:-

Weight training

Virat Kohli's Fitness Routine
Virat Kohli /

Virat Kohli has never failed to impress his fans with his muscular and ripped physique. The credit for that goes to his weight training regime which is an essential part of his workout program.

His weight training regime primarily includes basic compound lifts. The execution of these exercises enables him to enhance his overall strength levels. It also contributes to building and maintaining his lean and muscular physique.

A regular weight training session of Virat Kohli includes the following exercises:-

  • Pull-ups
  • Pushups
  • Deadlift
  • Barbell rows
  • Front squats
  • Overhead press
  • Barbell upright rows
  • Bench press
  • Bulgarian split squat
  • Single leg deadlift
  • Glute ham raise

Virat uses moderate-heavy weights in his lifting sessions to enhance both his strength and muscle mass.

In his weight training sessions, Virat ensures to pay special attention to enhancing his core and lower body strength.

This is because as an athlete he is often required to generate massive amounts of explosive power when it comes to fielding, and especially hitting powerful fours and sixes.

And the strength of one’s core and lower body muscles play a significant role in their execution.

Olympic lifting

Virat also includes a few Olympic lifts in his exercise routine. You must have seen him performing the power snatch and the power clean in his training videos. Those exercises not only work on improving his mind-body coordination but also enhance his explosive power.

Virat’s Olympic lifting session includes the following exercises:-

  • Power snatch
  • Power cleans
  • Clean and press

While performing the above-mentioned exercises, Virat ensures to use a weight that is challenging enough to promote strength gains but not too heavy to compromise his lifting form.


Virat Kohli's Cardio Workout
Virat Kohli /

Virat’s cardio regime is targeted toward burning off excess fat from his frame and boosting his cardiovascular endurance.

To keep his body lean and immensely athletic, Virat performs different styles of cardio, and that too in an HIIT style.

Even though running is his favorite cardio exercise, he also likes to perform skipping, boxing, elliptical, spinning, and battle ropes as a part of his cardio routine. Well, that’s how he is able to maintain his lean physique throughout the year.

First usually performs cardio as a part of his warm-up routine. Running and sprinting happens to be the most essential part of his warm-up routine.

Physical activities

Apart from practicing cricket skills to perfect his game, Virat also likes to indulge in some form of physical activity on a regular basis. On some days he would love to go hiking or train his entire body through a swimming session.

This approach keeps the element of monotony away from his exercise routine. It also enables him to be consistent with training his body so that he can give his 100% both on and off the field.


Each of Virat’s training sessions ends with a proper cool-down routine. It basically includes a few static stretches which not only relax his muscles but also keep his body flexible.

Don’t miss:

Ravindra Jadeja’s Workout Routine and Diet
Hardik Pandya’s Workout and Diet Plan
KL Rahul’s Workout Routine and Diet
David Beckham’s Workout & Diet Plan

Virat Kohli’s Diet Plan

When it comes to feeding his body, Virat has always been pretty disciplined. Owing to this reason, spotting him out of shape is almost next to impossible. And this is how he is able to sport his ripped abs whenever he goes shirtless.

Virat Kohli’s diet plan has adequate amounts of lean proteins, good carbs, and healthy fats. He prefers having home-cooked meals and consumes around 3 major meals in a day.

In each of his meals, he ensures that there is a major share of food items that are rich in proteins. This is because his body requires a decent amount of protein every day to recover and grow from his intense training.

Switching to veganism

Virat has switched to veganism for the last few years and doing so has also worked in his favor. He stays away from having animal products including fish, chicken, meat, eggs, milk, and honey.

Fresh fruits and veggies have always been an essential part of Virat Kohli’s diet plan. Watermelon and papaya are his favorite fruits. When it comes to having veggies, he loves having them lightly sautéed.


In between his major meals, Virat prefers having healthier food items as snacks to satisfy his cravings. Wheat crackers are one of his favorite snacks. It fetches his body with good carbs on one hand and satisfies his hunger pangs on the other hand. He also likes having a handful of nuts with black coffee as a snack.

Cheat meal

Virat is a big foodie. Wherever he goes he likes to try the cuisines of that place. But he avoids junk foods at all costs, especially those that are loaded with saturated fats. Therefore food items like French fries and chips are an absolute no-no in his diet chart. Instead, he likes to go with their baked versions.

If you are an avid fan of Virat Kohli, you must have seen him carrying a bottle of water wherever he goes. Well, that’s what he does to keep his body hydrated. He drinks plenty of water throughout the day and claims that it also enables him to avoid minor diseases and illnesses.

Virat Kohli’s Supplements

To make sure that his nutrition plan doesn’t lack any macro or micronutrients, Virat includes a few supplements into it. They assist in fetching his body with the nutrients that at times are quite challenging to be derived just from consuming whole food items.

Virat Kohli’s supplements stack includes the following:-

  • Vegan protein powder
  • Multivitamin

The first supplement fetches his body with essential amino acids that enable his muscles to recuperate and grow after his intense training sessions. It also keeps his body in an anabolic state.

Multivitamins on the other hand fetch his body numerous micronutrients and also contribute towards making up for his nutritional deficiencies which at times arise owing to his busy and hectic schedule.

Don’t miss:

Bruce Lee Workout Routine
David Goggins Workout Routine
Lionel Messi Workout Routine
Manny Pacquiao Workout Routine

Final Words

And here we arrive at the end of this post. If you too want to get supremely fit and in great shape just like Virat Kohli, you can structure your training program and nutrition plan based on the info mentioned in this post.

Just keep in mind to structure them in accordance with your fitness goals and training experience.

Also, you must ensure to stay consistent with following your fitness regime. If you do that with patience, you will surely get the kind of body that you aspire to have.