Virat Kohli Fitness Routine: How a 2012 wake-up call changed his diet; from 90% steamed food and no meat to 5 AM yoga, here's how he stays fit at 38

Virat Kohli is celebrating his 38th birthday today on November 5th, 2026. As we speak about his birthday, his fitness is also one of the most talked about topics in cricket. The 38 year old Virat Kohli is always seen on the ground very fit on the field. Kohli’s fitness journey is very simple but requires a lot of discipline, consistency and showing up.

Virat Kohli's fitness transformation began in 2012 when he realised that his physical condition needed serious improvement. In an earlier interview, the cricketer recalled returning from Australia's tour that year and feeling dissatisfied with his fitness. He admitted that looking at himself in the mirror made him feel embarrassed. That moment became a turning point in his approach to fitness and professional cricket.

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Since then, Kohli has followed a disciplined lifestyle centred on balanced nutrition, cardiovascular exercises and strength training.

Virat Kohli's diet: 90% of his food is steamed or boiled

Kohli believes that nutrition plays a major role in maintaining fitness. Speaking to Star Sports, he explained how he experimented with different dietary choices before finding what suited his body.

“When you begin your fitness journey, you experiment with everything, vitamins, extra hydration, proteins, until you figure out what truly works for you. That’s when you find the right balance.”

He also believes that maintaining a healthy diet requires mental discipline. Talking about the challenges he faced, he said, “The biggest challenge I’ve faced with fitness is food. You can push yourself physically, but eating right is a mental game. Your taste buds and cravings can either help or hinder your progress,”

The cricketer has also revealed that approximately 90% of his meals are steamed or boiled. He prefers simple preparations with salt, pepper and lime instead of heavily spiced food. His reported food choices include salads, pan-grilled dishes, dal, rajma, lobia, vegetables and plant-based protein sources.

Kohli has also spoken about how he can eat similar meals repeatedly without getting bored, highlighting his preference for consistency over constantly experimenting with food.

Why did Virat Kohli turn vegetarian?

In 2018, Kohli reportedly experienced health issues, including acidity and elevated uric acid levels. He also faced concerns about low bone calcium levels, prompting him to reassess his eating habits.

As part of the changes, he gave up meat and shifted towards a vegetarian diet. He replaced meat-based protein sources with lentils, quinoa, vegetables and protein shakes.

His dietary choices have since focused on simple, nutritious meals that support his demanding training schedule.

Virat Kohli's gym workout: Strength training, sprints and HIIT

Kohli's gym sessions focus on functional and explosive movements that help him meet the physical demands of cricket. His workout routine includes sprinting, high-intensity interval training (HIIT), strength exercises and agility drills.

These exercises help improve his speed, stamina, coordination and strength, which are important for both batting and fielding. Rather than focusing only on building muscle, his training is designed to improve his overall performance on the pitch.

Virat Kohli's yoga routine: A 5 am workout on match day

Kohli's commitment to fitness also extends beyond gym sessions. Former cricketer Sandeep Patil once recalled a memorable incident from 2016 during the match day.

Patil revealed that he spotted Kohli practising yoga alone on a beach in Antigua at around 5 am, even though it was a match day. After completing his yoga session, Kohli reportedly went to the gym, had breakfast and later scored a double century. He also returned to the gym after the day's play.

The incident highlighted his dedication to maintaining a disciplined fitness routine, even on demanding match days.