Virat Kohli’s fitness mantra: 5 key habits that make him cricket’s ultimate athlete

Virat Kohli has redefined fitness in cricket, setting new benchmarks for athleticism, endurance, and discipline. The athlete silenced his critics on Sunday, 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.

Over the years, Virat Kohli has adopted several habits that have transformed him into one of the fittest athletes in the world. But what exactly makes his fitness regime so effective, and what can aspiring athletes learn from it?

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Dr Vajalla Shravani, MPT, fitness and pilates expert at Tone30 Pilates, tells indianexpress.com, “Even if you’re not a professional athlete, there are several valuable lessons to be learned from Kohli’s fitness approach. This doesn’t mean replicating an elite athlete’s regimen, but rather incorporating regular physical activity and proper nutrition into your daily schedule.”

Five habits that make Virat Kohli the fittest cricket player ever

Virat Kohli’s exceptional fitness is driven by a combination of these five key habits, according to Dr Shravani:

Structured Training Regimen: In a previous interview with indianexpress.com, he said, “The only thing that keeps you going is your desire and how badly you want to make those changes in your lifestyle, which is why I try my best to never miss my workouts.” Dr Shravani elaborates that he follows a meticulously structured training regimen that includes high-intensity interval workouts, strength training, and functional exercises, ensuring every muscle group is engaged.

Disciplined Nutrition: Second, his disciplined approach to nutrition is noteworthy; he adheres to a balanced, nutrient-rich diet that fuels his workouts and aids in rapid recovery. “My daily routine consists of simple things like staying hydrated, consuming healthy foods that help detoxify my body, and helping my body recover faster,” the cricketer noted earlier.

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Mental Fitness: Kohli places a strong emphasis on mental fitness. “My tips to aspiring athletes would be that yes, physical fitness and focus on recovery is the key to being a good athlete, but at the same time, it is crucial to consistently keep in touch with your inner self,” he stressed. Incorporating mindfulness techniques and mental conditioning helps him maintain focus and composure under pressure, highlights Dr Shravani.

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Prioritising Recovery: “​It is super important to focus on recovery as a sportsperson because we put our bodies to the test every single day,” Kohli had said. Dr Shravani notes that dedicating time to active recovery strategies such as yoga, physiotherapy, and sufficient rest, essential in preventing injuries and sustaining peak performance.

Unwavering Consistency: In another interview with indianexpress.com, he had mentioned that as part of his daily routine, he engages in regular workouts, meditation, and mindfulness practices “to keep my mind and body in sync.” Dr Shravani says that this unwavering consistency and commitment to these routines, even during off-season or travel periods, allow him to perform at an elite level continually.

Some key lessons to learn

Even if you’re not a professional athlete, several valuable lessons can be learned from Kohli’s fitness approach. Dr Shravani notes, “Adopting a consistent exercise routine—whether it’s a mix of cardio and strength training – can significantly improve overall health and stamina. This doesn’t mean replicating an elite athlete’s regimen, but rather incorporating regular physical activity into your daily schedule. Nutrition is another cornerstone; opting for a balanced diet rich in whole foods, lean proteins, fruits, and vegetables can boost energy levels and promote overall well-being.”

Additionally, she highlights that Kohli’s focus on mental fitness is crucial. Meditation, deep breathing, or short mindfulness breaks during a busy day can reduce stress and improve concentration. “Recovery and adequate sleep are equally important; ensuring you get enough rest and incorporating recovery techniques like stretching or light yoga can help your body repair and strengthen itself. Ultimately, the dedication and consistency demonstrated by Kohli remind us that long-term health is built on sustainable, everyday habits.”

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DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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