Virat Kohli has redefined fitness in cricket, setting new benchmarks for athleticism, endurance, and discipline. The athlete silenced his critics in ICC Champions Trophy 2025 delivering a match-winning century against Pakistan in the 2025 Champions Trophy.
From his incredible agility on the field to his unwavering stamina during long innings, Virat Kohli’s commitment to fitness is evident in every game he plays. While natural talent plays a role, his rigorous training, strict diet, and disciplined lifestyle have helped him stay at the top of his game for years.
Indian cricket legend Virat Kohli turned 36 in November, and he is still one of the fittest athletes in the world. Virat Kohli is known for his intense workouts and disciplined diet, which have helped him maintain an incredible level of fitness throughout his career.
Virat Kohli’s disciplined and strict fitness regime makes him the fittest player at 36 in world cricket
In his latest Instagram dump, the cricketer revealed his go-to exercise for better mobility and strength. In the shared video, Virat can be seen doing squats with a heavy weight in his hands. He didn’t wear a t-shirt flaunting his bare body. And we can only say wow! While in the caption, he said, “My go-to exercise for mobility plus strength? Goblet squats.”
Virat Kohli often shares such inspiring and fitness freak videos on his Instagram. The cricketer is a right-hand top batsman from India. He has made 81 centuries in international cricket, among which 29 centuries he made in Test matches, 51 in One Day Internationals, and 1 in Twenty20 Internationals.
He is regarded as one of the best players in the Indian cricket history. Also, he is one of the most followed celebrities on his Instagram account. He has million followers on his profile. His regular posts keep him engaged with him. Here’s a look at Virat Kohli’s fitness and diet regime:
1. Intense & Varied Workouts
Virat Kohli follows high-intensity workouts that mix strength training, cardio, and agility exercises to build overall fitness. His routine includes weightlifting, resistance training, and sprinting, which enhance speed, endurance, and flexibility. By combining endurance exercises with explosive training, he maximizes his performance and reduces injury risk.
2. Strict Discipline and Consistency
Virat Kohli is known for his unwavering commitment to fitness. Regardless of his schedule, he remains consistent, integrating training even during off-seasons and travel days. This level of consistency not only improves physical strength but also builds mental resilience, which is key to his sustained performance.
3. Customised, Balanced Diet
Virat Kohli’s diet is tailored to support his demanding workout regime, balancing protein, carbs, and fats in every meal. His meals are carefully timed to fuel energy before workouts and aid in recovery afterward.
4. Mindful, Simple Eating Habits
Virat Kohli emphasizes simple, clean foods, focusing on nutrient-dense ingredients like fresh fruits, vegetables, whole grains, and lean proteins. He avoids fried foods, processed sugars, and heavy spices, instead opting for boiled or steamed dishes that are lightly seasoned with salt, pepper, and lemon.
5. Hydration is Key
Hydration is a cornerstone of Virat Kohli’s fitness plan. Drinking ample water daily is critical for his muscle recovery, energy levels, and overall performance.
6. Transition to a Plant-Based Diet
Since becoming a vegetarian, Virat Kohli has reduced dairy and shifted to soy-based options like tofu, alongside plenty of greens, dals, quinoa, and legumes for protein. This plant-based diet is high in fiber and essential nutrients, keeping him lean and energized.
7. No Sugar and Moderated Treats
Virat Kohli has completely eliminated processed sugar from his diet to maintain steady energy and avoid crashes. He occasionally indulges in favorite foods like dosa, but always in moderation. Virat Kohli’s disciplined approach to fitness and diet has made him one of the most respected athletes in the world. His lifestyle choices underscore his commitment to performance, health, and longevity, inspiring fans and fellow athletes alike.
Virat Kohli’s Workout Routine At 36
The Indian Cricket fame’s workout routine is a testament to his dedication to his craft. At 36, Virat Kohli is still in peak fitness condition, and his extreme workout routine is crafted and designed in a way that can help him maintain his strength speed, and endurance — the three qualities of King Virat Kohli that make him the fittest cricketer.
Warm-Up
One of the most important parts of King Kohli’s workout routine is warm-up. According to the sports legend, warming up the body well before starting a workout session helps the body to perform better without getting any unwanted internal injury.
Kohli’s warm-up session includes:
5-10 minutes of light cardio, such as jogging or jumping jacks
5-10 minutes of dynamic stretches, such as arm circles and leg swings
Compound Exercises
The other most important part of King Virat Kohli’s intense fitness regime includes – compound exercises. You may ask what are compound exercises? The answer is — it is a set of exercises that works together for multiple muscle groups at the same time, which makes them very efficient for building strength and muscle mass. King Kohli’s compound exercises, such as squats, deadlifts, bench presses, and overhead presses.
Isolation Exercises
The next part of Virat Kohli’s workout session includes isolation exercises. This form of workout focuses on a single muscle group at a time. This workout mainly includes exercises that focus on hamstrings, quadriceps, and shoulders.
Cardio Exercises
Cardio exercises are Virat Kohli’s favorite part of the entire workout session, which is not only essential for weight loss but also for improving cardiovascular health and stamina. Virat Kohli’s workout routine includes a variety of cardio exercises, such as running, swimming, and biking.
Cool-down
- 5-10 minutes of light cardio
- 5-10 minutes of static stretches, such as holding a hamstring stretch or calf stretch
Post Workout Regime
Virat Kohli says it’s important to help the body cool down after every workout session. The king of the Indian cricket team believes that cooling down the body ports-workout helps it to recover from the intense workout schedule and also reduces your risk of soreness. The cool-down should include a mix of light cardio and static stretches.
Ahead of IPL 2025 , Virat Kohli opened up on his change in fitness regime that helped him sustain in rigorous cricketing environment over the years.
When you become fit you can do anything- Virat Kohli
Royal Challengers Bengaluru’s (RCB) batting star Virat Kohli is regarded as one of the fittest athletes among the current crop of Indian cricketers. Even at the age of 36, he can give most youngsters a run for their money when it comes to the fitness aspect. Kohli’s exceptional skill of running between the wickets is proof of how fit he is even at the fag end of his cricketing career.
During a promotional event back in 2016, though, Kohli admitted that he was not always as focused on the fitness aspect of the game. He revealed that it was only after IPL 2012 that he made a conscious lifestyle change, with focus on his cricketing career. The batter said (as quoted by ESPNCricinfo):
“It was after the IPL in 2012. Till then, I did not focus much on the physical aspect. I never got into the minute details of fitness, things like what I need to eat from morning to night, how much I need to work out, how much I need to train. After that IPL, I started listening to my body.”
“I made a lifestyle choice (in 2012). I wanted to explore a new side of my body to take me to the next level because I never wanted to be average. I wanted to be the best in the world. So, I always had that mindset but never had the physical ability (before 2012),” the former India captain added.
Virat Kohli elaborated that focusing on his fitness helped him improve his overall game as a batter and also as a fielder. Stating that he was never a swift mover on the cricket field, the Delhi batter added:
“When you become fit, you feel you can do anything. I will give you one example. I was never a quick fielder. I was never willing to field in every position. But after becoming fitter, lighter and stronger, I overcame all those doubts I had. Now, it has become second nature to me,”
Virat Kohli is currently representing RCB in the IPL 2025 edition. He scored an unbeaten 59 off 36 as Royal Challengers Bengaluru beat defending champions Kolkata Knight Riders (KKR) in the IPL 2025 opener at Eden Gardens in Kolkata. Before joining RCB for IPL 2025, Kohli played a crucial hand in India’s 2025 Champions Trophy triumph. The 36-year-old was the Men in Blue’s second-leading run-getter in the ODI event, contributing 218 runs in five innings at an average of 54.50 and a strike rate of 82.89.
Virat Kohli scored an unbeaten 100 off 111 balls in the group match against arch-rivals Pakistan, hitting seven fours. In the first semifinal against Australia, he scored 84 off 98, a patient knock that included five fours. The seasoned batter won the Player of the Match for both the knocks.
Also Read: KKR vs RCB: Virat Kohli’s Belligerent Match Winning Knock Gives A Warning To Other IPL Teams