Hardik Pandya’s Workout Routine and Diet Plan

Hardik Pandya’s Workout Routine and Diet Plan

Get all the details of the Indian international cricketer Hardik Pandya’s workout routine and diet plan and also find out how he maintains his lean and toned physique all year round.

His full name is Hardik Himanshu Pandya he was born on October 11, 1993, in  Surat, Gujarat. He is a stunning cricket player who plays for the Indian National Cricket Team at the international level and he plays for his Baroda cricket team in Indian domestic cricket.

Besides his fantastic on-field skills that impress many of his fans, Hardik Pandya’s slim and toned physique is admired and inspires many of his fans to start their fitness journey. 

So within this post, we will be throwing light on Hardik Pandya’s workout routine and diet plan that not only enables him to perform well on the field but also enables him to maintain a lean and athletic physique.

Hardik Pandya’s Workout Routine

Hardik Pandya's workout routine

Image source@hardikpandya93 Instagram

Besides being a fantastically talented cricketer, Hardik also has a great body that he is proud of. He has a lean and toned physique that defines the intensity of his workout program.

Hardik Pandya’s workout program mostly consists of training styles like power/weight training and cardio.

His workout routine has not only provided him with a great physique but also improves his on-field performance.  

Hardik is very passionate when it comes to working out you can even see that when you visit his social media account he is always posting some of his training sessions.

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Now let’s have a detailed overview of Hardik’s training styles that he includes in his workout routine;

Resistance training

Weight training plays a very important role in Hardik Pandya’s workout routine. He uses equipment like barbells, dumbbells, kettlebells, and resistance bands as well as his body weight during his weight training sessions.

Hardik includes the following exercises into his workout routine to enhance his body with 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 mostly consists of compound exercises. Performing these exercises enables him to target different muscle groups at the same time. They also increase his explosive power.

Hardik has no intentions of putting on freaking muscle mass, but this has never stopped him from lifting heavy weights during his weight training sessions. Working out with heavy weights allows him to put on lean muscle on his body plus improve his overall athleticism.

Core training

For an athlete to perform well, his core strength and stability must be kept in check. And that is exactly what Hardik also does, he ensures to train his core muscles well enough and this is how he is able to have ripped abdominals.

Hardik performs the following exercises to target his abdominals;

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


When it comes to his cardio routine, Hardik prefers keeping it simple and basic. Instead of depending on different cardiovascular workouts, he prefers running and splitting during his cardio routine.

Performing these exercises allows him to keep his cardiovascular health in check and also improve his endurance plus improving his on-field performance.

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Warm-up and cool-down

Before starting his intense workout routine, Hardik makes sure that he goes through a proper warm-up routine. His warm-up sessions consist of some mobility drills and agility, stretching, and running.

Likewise, he finishes his workout routine with a proper cool-down routine which includes stretching and relaxing his muscles. This enables him to prevent fitness-related injuries and also keeps his body flexible.

Hardik Pandya’s Diet Plan

Hardik Pandya's workout routine and diet plan

Image source@hardikpandya93 Instagram

When he was starting out on his cricket career, Hardik had no idea about following a certain diet plan, he used to only eat simple homemade foods. 

However, when he started his international cricket career he realized that he needs to follow a healthy and nutritious diet plan that can fetch his body with essential nutrients to perform better.

Hardik Pandya’s diet plan consists of a high portion of protein and a medium to a low portion of carbs and fats.

He eats 4 major meals throughout the day, and below is Hardik Pandya’s diet plan in detail;

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

Besides eating such heavy meals, Hardik also ensures to drink plenty of water throughout the day to keep his body hydrated.

Hardik Pandya’s Supplements

Hardik Pandya takes the following supplements to help fuel his gains;

  • Whey protein powder


Well, that’s all we have for you about Hardik Pandya’s workout routine and diet plan. We hope it has given you some motivation to start on your fitness journey.

If you want to sport a physique like Hardik’s you can go ahead and use the info in this post as a reference to structure your own workout and nutrition plan based on fitness level and training experience.

When you’re done structuring it make sure you stay consistent because that is the only way you will be able to see results from your hard work.

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