Virat Kohli’s Workout Routine and Diet Plan

Virat Kohli’s Workout Routine and Diet Plan

Get all the details about the Indian international cricketer Virat Kohli’s workout routine and diet plan and also find out how he maintains his fitness both on and off the field.

Virat Kohli was born on November 5, 1988, in New Delhi. He is a very talented athlete who is currently playing for Delhi Cricket Team. he is also a former captain of the Indian national cricket team.

His amazing talent enabled him to be a recipient of different notable awards like the Sir Garfield Sobers Trophy,  ICC Test Player of the Year,  ICC ODI Player of the Year, etc. Virat was also ranked as one of the most famous athletes by ESPN in 2016.

However, he is not only known for his cricket skills but Virat Kohli is also admired for his fitness levels and his stunning physique which has enabled him to become a brand ambassador for different fitness companies.

So within this post, we will be throwing light on Virat Kohli’s workout routine and diet plan that he follows to stay at the peak of his fitness level, and we hope by the end of this post you learn a lot from it. Just keep reading on.

Virat Kohli’s Workout Routine

Virat Kohli’s Workout Routine and Diet Plan

Image source @virat.kohli Instagram

When it comes to structuring his workout routine, Virat does not only focus on improving his on-field skills, but he also ensures to work on his physical appearance which makes him a super athlete. He normally trains 5 to 6 days a week.

Virat Kohli’s workout program follows a full approach to fitness. It focuses on working on different parts of his physique which in return makes him an athlete whose on-field performance gives his opponents a very hard time.

His workout routine includes training styles like resistance training, Olympic lifting, cardio, and other different physical activities.

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Virat Kohli follows a simple but effective workout routine, but do not make the mistake of thinking that it is easy. Now let’s have a look at Virat Kohli’s training styles in detail;

Weight training

Weight training plays a very important role in Virat’s workout program. His weight training sessions mostly consist of basic compound lifts. Performing these kinds of exercises enables him to improve his overall strength levels.

It also enables him to build muscle and maintain a lean physique. Usually, Virat Kohli’s weight training session consists of 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

When it comes to selecting weights, Virat chooses heavy to moderate weights in his lifting sessions to improve both strength and muscle mass.

During his weight training, Virat ensures to give special attention to improving his core and lower body strength. He does this because it helps him generate explosive power when he is on the field.

Olympic lifting

Virat also likes incorporating a few Olympic lifts into his workout routine. You have probably seen him performing the power snatch and the power clean in his training videos on social media.

Those exercises enhance his mind-body coordination and also improve his explosive power. 

Virat performs the following exercises during his Olympics lifting sessions;

  • Power snatch
  • Power cleans
  • Clean and press

When performing the above-mentioned exercises, Virat ensures to use a weight that challenges his body but is not too heavy to affect his lifting form.


Virat cardio sessions mainly focus on burning excess fat from his body and improving cardiovascular endurance.

To maintain his body athleticism, Virat performs different cardio styles in a HIIT style.

Virat loves performing running and it is one of his favorite cardio exercises, however, it’s not the only cardio exercise he does, he also likes performing skipping, boxing, elliptical, spinning, and battle ropes as a part of his cardio routine. That’s how is able to maintain his lean physique all year round.

Virat usually starts his workout routine with cardio as his warm-up routine. He performs a simple run or sprint to warm up his body.

Also read about; Hardik Pandya’s Workout Routine and Diet Plan

Physical activities

Besides working on perfecting his cricket skills and hitting the gym, Virat also likes performing other physical activities like hiking, swimming, etc.

This approach enables him to change up his exercise routine and not get bored with them, which enables him to stay consistent hence giving 100% performance on and off the field.

Virat Kohli’s Diet Plan

Virat Kohli’s Diet Plan

Image source @virat.kohli Instagram

When it comes to feeding his body, Virat makes sure to feed it with healthy and nutritious food items and because of this, it’s hard to see him out of shape.

Virat Kohli’s diet plan consists of enough lean proteins, good carbs, and healthy fats. He likes eating home-cooked meals and he usually eats 3 major meals a day.

In each of his meals, Virat ensures that it contains a major food item that is rich in proteins because his body needs a decent amount of protein for muscle growth and recovery.

Switching to veganism

For the last few years, Virat has switched to veganism and it seems to be working for him very well. He makes sure he stays away from animal products like fish, chicken, eggs, milk, meat, and honey.

Consuming fresh fruits and veggies has always played an important role in Virat Kohli’s diet plan. His favorite fruits are watermelon and papaya and he enjoys having lightly sauteed veggies.


Virat like taking the following food items as his snack;

  • Wheat crackers
  • nuts with black coffee

Virat Kohli’s Supplements

Virat Kohli takes the following supplements to help fuel his gains;

  • Vegan protein powder
  • Multivitamin

Wrapping Up

Well, that’s all about Virat Kohli’s workout routine and diet plan, we hope you have learned a thing or two that can help start on your fitness journey.

If you desire to have a physique like his you can go ahead and use this post as a reference to structure your own workout and nutrition plan based on your fitness level and training experience.

And remember to stay consistent with your fitness routine because that is how you will be able to see the results that you desire. GOOD LUCK.

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