Ask any cricket loving person in India about fitness. One name will come out. Virat Kohli. He did not become captain only because of his batting. He became captain also because his body can take pressure. Before Virat came, many of our players did not care about gym. They ate what they liked. They slept late. They did not run much. But Virat changed that scene completely.

Today if you search Virat Kohli training routine for cricket fitness on Google, you will find hundreds of videos. But most videos only show fancy exercises. They do not tell you the real daily habit. 

First, let me give you two small facts. Virat Kohli age right now is 37 years. He was born on 5 November 1988. Virat Kohli height is 5 feet 9 inches. That means around 175 centimeter. Not very tall. Not very short. Normal Indian man height. But his fitness is not normal. Let us see how he built this fitness.

Why Every Young Indian Cricketer Wants This Routine?

I meet many young boys in small cities. They all ask one question. Bro, What does Virat do to stay so fit? The answer is not one thing. It is many small things done daily. Virat was not always fit. In 2011, he looked like any other normal boy. Soft face. No sharp muscles. He himself says that he did not like gym at all in starting.

Then one day he realized something. He cannot play Test cricket for 10 years if his back starts hurting at 30. He cannot dive on field if his body is heavy. So he took a decision. He will change his food. He will change his sleep. He will change his training. That decision took him from a normal Delhi boy to the fittest cricketer in the world.

Today his training routine is studied by college students, by local club players, and even by some Ranji players. The best part is – his routine is not hidden in some private book. It is hard work. And anyone who is willing to sweat can follow a smaller version of it.

Virat Kohli Workout Routine – His Weekly Schedule

Let me now break down the Virat Kohli workout routine day by day. Remember. He does not do the same thing on Monday and Tuesday. He changes. That keeps his mind fresh and his body growing.

Monday Workout – Chest and Overall Power

Monday morning Virat focuses on his chest. He does bench press with medium weight. Not too heavy. He does many push ups. Sometimes normal push ups, sometimes incline push ups. He also does cable crossovers. Then he moves to deadlift. Deadlift is very useful for cricketers because it makes your lower back strong. When you bat for 3 hours, your lower back feels pain. Deadlift stops that pain.

Tuesday Workout – Running and Fast Movement

Tuesday is all about legs and speed. Virat goes for a run. But he does not run like a marathon runner. He runs in short fast bursts. One minute fast run. One minute walk. Again one minute fast run. This is called interval running. Why this? Because in cricket, you run fast between wickets, then you stop, then again you run fast. So interval running matches what happens in a real match.

He also does side to side movement drills. That helps in fielding. If you want to stop boundaries, you need to move left and right very fast.

Wednesday Workout – Back and Biceps

On Wednesday, Virat trains his back and biceps. Pull ups are his favorite. He does 3 sets of pull ups. Then he does lat pulldown machine. Then he does rows with dumbbell or rod. Strong back helps a batsman to play shots with full power. Weak back means your shot will not go far. Also biceps help in holding the bat firmly but not too tight.

Thursday – No Heavy Work

Thursday is different. Virat does not go to gym on Thursday. He takes rest. But rest does not mean lying on bed whole day. He walks a little. He does light stretching. He may play with his dog. But no lifting weight. Many Indian boys think rest is waste of time. That is wrong thinking. When you rest, your muscles repair themselves. If you never rest, you will get hurt.

Friday Workout – Legs and Stomach Core

Friday is leg day. Virat does squats. Normal squats and jump squats. He does lunges forward and backward. He does leg press machine. He does calf raises. Why legs? Because running, jumping, stopping, diving – all need leg power. Without strong legs, you cannot run 20 runs in an over.

After legs, he does core. Core means stomach and lower back muscles. He does crunches. He does leg raises. He does planks. Plank for 1 minute at a time. Strong core keeps your body balanced while you play a shot or throw a ball.

Saturday – Full Body Circuit

Saturday is the toughest day. Virat does a circuit. That means he mixes many exercises together. He does push ups, then immediately squats, then pull ups, then box jumps, then dumbbell presses. He takes only 30 seconds rest between each exercise. This makes his heart very strong. This is called endurance training. In a 50 over match, you need endurance to stay active for 7 to 8 hours.

Sunday – Play or Complete Rest

Sunday is his fun day. He plays football sometimes. He plays tennis sometimes. These games are not boring like gym. But they also give fitness. If he feels very tired, he simply rests on Sunday. No workout at all.

This is the full Virat Kohli workout routine for one week. Now let me tell you about his food.

Virat Kohli Diet Plan – Simple Rules He Follows

You can exercise 5 hours daily. But if you eat samosa and cold drink every evening, your body will not change. That is why the Virat Kohli diet plan is very strict. But do not worry. I will tell you in simple words. No fancy food names.

Morning Time – After Waking Up

Virat wakes up at 6 AM. First thing he drinks is warm water. He puts half lemon in that water. Sometimes he puts a small piece of turmeric. This cleans his stomach. This also helps his skin stay clear.

Breakfast

At 7 or 7:30 AM, he eats breakfast. He eats 3 boiled eggs mostly. Sometimes he makes an omelette with little oil. He eats one small bowl of oats. He puts fruits like apple or banana in oats. He drinks fresh fruit juice. But juice made at home. Not from a packet. Packets have sugar and preservative.

Lunch Time

Lunch is his biggest meal. He eats brown rice. He eats dal made from toor or moong. He eats green vegetables like bhindi or spinach or ghiya. He eats grilled chicken or fish. He avoids roti in lunch because brown rice gives energy faster. He also eats salad. Cucumber, tomato, beetroot. He does not eat curd or eats very little curd because curd can cause mucus for some people.

Evening Snack

At 4 or 4:30 PM, before his evening workout, he eats something light. One handful of almonds and walnuts. Or one banana. Or a simple protein shake. That is all. No bhujia, no samosa, no biscuits.

Dinner Time

Dinner is very light. He eats soup. Tomato soup or pumpkin soup. He eats grilled vegetables like broccoli or capsicum. He eats little paneer or little chicken. No rice at night. No roti at night. He finishes his dinner before 8 PM.

His Never Eat List

Virat never eats these things –

• White sugar. No mithai. No gulab jamun. No rasgulla. No cold drinks. No packaged juice.
• Fried things. No samosa. No kachori. No pakora. No chips from market.
• Maida. No white bread. No pizza from outside shops. No noodles.
• Too much milk or cheese. Very little dairy only.

He is very strict for 6 days. But on Sunday, he eats one cheat meal. That means he eats his favorite thing. Sometimes jalebi. Sometimes biryani. But only one meal. Not whole day.

How Virat Kohli Age and Height Matter in His Training?

Let me talk about Virat Kohli age. He is 37 now. At 37, many cricketers start thinking about retirement. Their body starts giving problems. Knee pain. Back pain. Slow running. But Virat still runs faster than most 22 year old players. How? Because he changed his training according to his age.

At 25, he lifted very heavy weight. He wanted to build muscle fast. But at 37, he does more bodyweight exercises. He does more mobility work. He stretches more. He takes more rest days. He listens to his body. If body says no, he does not push.

Now Virat Kohli height is 5 feet 9 inches. In cricket, height does not matter as much as in basketball or volleyball. But 5 feet 9 has one advantage. His center of gravity is low. That means he can turn fast while running between wickets. He can change direction quickly in fielding. He never complained about his height. Instead he worked on his speed and reaction time.

If you are also 5 feet 5 or 5 feet 7 or 5 feet 10, do not think height is a problem. Work like Virat. Height will not stop you.

One Full Day of Virat Kohli – From Wake Up to Sleep

Let me show you a real daily schedule so you can understand how he fits training, eating, and sleeping in one day.

He sleeps 7 to 8 hours daily. Sleep is not waste of time. Sleep is when your body repairs itself. If you sleep late at night watching reels, your training will give zero result.

Mistakes Most Indian Boys Make When They Try to Copy Virat

I see this happening a lot. A 17 year old boy reads about Virat Kohli training routine for cricket fitness. Next day he goes to gym and tries to lift 60 kg on bench press. After 4 days his shoulder starts paining. Then he stops coming to gym. Then he says fitness is not for me.

Do not do this. Here are real mistakes.

First mistake – Lifting very heavy on first day. Virat took 10 years to reach this level. You should start with light weight. Even empty rod is fine.

Second mistake – Stopping all carbohydrates. Some boys think eating rice or roti is bad. That is wrong. Brown rice, roti, oats, dal are good carbs. Only stop white sugar and maida and cold drinks.

Third mistake – No rest day. They go gym 7 days. Then after 2 weeks they feel very tired. Then they leave. Rest day is part of training.

Fourth mistake – Copying expensive diet without money. Virat eats imported protein and expensive fish. You do not need that. Eat local eggs, moong dal, chana, soya chunks, groundnut, spinach. Same benefit at low cost.

Fifth mistake – Forgetting cricket practice. Gym makes you fit. But cricket practice makes you a cricketer. Some boys only do gym and stop playing actual cricket. Then they become fit but cannot bat or bowl. That is useless.

How to Make Your Own Simple Routine at Home?

You do not need a big gym. You do not need a foreign trainer. Start with these small steps from tomorrow morning.

• Do push ups. Start with 20 only. After one week do 30. After one month do 50.
• Do squats without weight. 50 in morning. 50 in evening.
• Run 2 kilometers every morning. Not fast. Just run at your speed.
• Stop cold drinks completely. Stop packaged chips completely.
• Eat only home made food. No outside food for 1 month.
• Sleep by 10 PM every night.

After 1 month of doing this, join a small local gym. Then learn basic exercises from trainer. Then slowly increase weight. Do not compare yourself with Virat Kohli. Compare yourself with your own old self. If today you are better than yesterday, you are winning.

Last Words

Virat Kohli is not a god. He is a hard working man. He made mistakes. He ate wrong foods in his early days. Then he learned. Then he changed. Then he became the fittest cricketer in the world. The Virat Kohli training routine for cricket fitness is difficult but not impossible.

If you are an Indian boy reading this, do not just save this article in your phone. Start from today. Do 10 push ups right now. Drink one glass of water. Sleep on time. Stop one packet of chips. That small step will take you forward.

Even Virat started from zero. He was not born with muscles. He built them one day at a time. You can also build. Just stay consistent. Do not leave after 15 days. Do it for 6 months. Then see your own mirror. You will smile.

FAQs

1. Can a normal middle class boy follow this routine?

Yes. Follow 40% of workout and 70% of diet. That is enough to become very fit.

2. What is Virat Kohli age and height?

Age 37 years (born 5 November 1988). Height 5 feet 9 inches (175 cm).

3. Does Virat take protein powder?

Sometimes. But he prefers natural protein from eggs and chicken. Not dependent on powder.

4. How many hours does Virat train daily?

Total 3 to 4 hours. Includes gym, running, and cricket practice together.

5. What should a vegetarian boy do?

Replace chicken with soya chunks, paneer (little), chana, moong dal, mushrooms, and nuts.