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About Virat Kohli
Ever wondered how one of cricket’s greatest icons, Virat Kohli, maintains peak performance year after year?
Virat Kohli has rewritten the rule book of excellence in life and cricket.
With absolute fitness and awards like ICC Cricketer of the Year, Kohli’s journey to greatness is a testimony to his strict discipline and dedication.
It is a carefully structures daily routine, behind which lies a man who shaped him into the champion we see today.
Virat Kohli’s day is structured to the minutest detail — from his waking up early, intense workout, and dietary — to ensure peak performance.
The power of disciplined living has transformed Virat into one of the fittest athletes in the cricket world.
In this routine, Routine Bias examines Virat Kohli’s daily schedule – a blueprint that can transform your discipline and focus, leading to a healthier, more successful life.
Virat Kohli’s Daily Morning Routine
06:00 AM
Waking Up Early
Virat Kohli starts his day at 6 am with his usual routine, keeping it consistent.
The former Indian cricket team captain also understands that excellence begins with a consistent morning routine, and so he made early rising a part of his success.
Morning Hydration: Kohli is a man who wakes up, and his priority is personal care and hydration.
Freshening up and drinking 2 glasses of water – a simple but crucial habit that starts his metabolism and rehydrates his body after hours of sleep – is his first step.
Virat prefers Evian Natural Spring Water from the Evian Les Bains Lake.
It also energizes him and flushes out toxins to prepare his system for the tough day ahead.
This early start gives Kohli the quiet time he needs to align himself before the world awakens.
In these peaceful morning hours, Virat plans entire day activities such as workouts, training, and business meetings.
His commitment to this routine reflects his broader philosophy: success in cricket, as in life, is built on small, consistent actions repeated daily.
Hydration Importance
Recommended: 16-24 oz (2-3 cups) of water
Virat Kohli starts every morning with a vital ritual – Hydration.
He takes a glass of warm water with a bit of fresh lemon and honey. This morning’s drink is multi-purpose.
More benefits:
- Maintains fluid balance and body temperature.
- Supports organ function and digestion.
- Enhances physical and cognitive performance.
- Promotes skin, joint, and urinary health.
- Regulates body temperature.
- Digests food and flushes out toxins.
This morning hydration ritual is non-negotiable for Kohli, as it’s the bedrock of his peak performance.
06:30 AM
Morning Cold Bath
Virat Kohli starts his day with a refreshing cold shower at 6:30 am.
A ritual that powers his aggressive performance on and off the field.
Taking a cold bath or Plunge helps his body and mind become highly alert, flooding him with endorphins that keep him in a high-energy mood all day long.
Taking cold showers helps reduce muscle inflammation caused by his intense training schedule and ensures his body is ready for top athletic performance. This morning routine is not only about hygiene; it also serves as a test of mental fortitude that strengthens his willpower.
Kohli’s choice is backed up by scientific studies that say that cold showers strengthen the immune system and raise the metabolic rate.
This practice he has often been credited for his concentration during crucial matches and his speed of recovery between intense training sessions.
By embracing discomfort early in the morning, Kohli develops the mental toughness that has become his benchmark in international cricket.
Depending on his routine, Virat does consider trying Cold Plunge showers for crazy benefits as below:
- Muscle Recovery and Repair: It reduces inflammation and promotes faster recovery after intense training or competition.
- Improved Circulation: Cold temperatures trigger the body’s response to enhance blood circulation, delivering more oxygen and nutrients to the muscles.
- Instant Stress Relief and Mental Clarity: Cold plunge therapy leaves a positive impact on mental well-being by reducing stress hormones and promoting a sense of calmness.
- Pain Management: Cold plunges offer a numbing effect and relief from sports-related body pain.
- Metabolic Boost: Cold therapy helps increase metabolism and the fat-burning process.
07:00 AM
Light Breakfast Routine
Like many athletes, Virat prefers a light breakfast diet that is rich in nutrition.
For your information, thanks to strict daily meals, Virat is one of the fittest athletes in the world of cricket.
Simplicity: Kohli’s morning diet is simple and nutritious, with a beautiful mix of fresh seasonal fruits that are naturally sweet and full of vitamins.
After this, it’s a warming bowl of oats, rich in complex carbohydrates, to keep him supplying energy during his hard workouts.
- Eggs: Kohli is vegetarian but he includes eggs in breakfast. He often consumes them boiled, poached, or as an omelette. Eggs are an excellent source of protein, which is essential for Virat’s athletic body. They help support muscle recovery and strength through a protein boost.
- Avocado Toast: Kohli enjoys avocado toast, which gives him healthy fats, fibre, and complex carbs to fuel his mornings.
- Oatmeal: Breakfast includes oatmeal which provides slow-burning carbs, essential fibre, and nutrients.
- Yogurt: He includes plain yogurt which is a good source of protein and offers probiotics.
- Fruits: Kohli eats a variety of fresh fruits like bananas, berries, apples or citrus fruits into his breakfasts.
- Mixed Nuts: Nuts like almonds, walnuts, or pistachios provide healthy fats, protein, and fibre.
- Smoothies: Kohli often blends fruits, vegetables, protein powder, and nut butter into nourishing smoothies.
Did you know?
It wasn’t until 2018, when Kohli experienced health challenges, such as elevated uric acid levels and a cervical spine issue, that he made a big dietary shift, becoming vegetarian.
It prompted him to discover a breakfast routine that has since become his daily habit.
Often, Kohli speaks about his dietary changes and says that he’s never felt better.
Athletes can adapt their nutrition while still providing them with peak performance, including their breakfast choices.
07:30 AM
Meditation Routine
30 minutes
Virat Kohli spends meditates daily — a practice that is essential to his very special to his career.
Daily Practise: In the quiet of early morning, Virat sits and focuses on his breathing.
Kohli makes it a point to meditate every day, even if it’s just for 10 to 15 minutes. He believes that consistent practice is key.
Mindfulness: This morning’s practice allowed Kohli to stay as focused as he was on the field. Meditation teaches him the mental resilience required to deal with high-pressure situations and to make split-second decisions in the heat of a match.
The practice also helps him cope with the incredible pressures of being one of the game’s biggest celebrities.
Guided Meditation: Kohli often uses guided meditation apps like Mindfulness or videos to help him stay concentrated and get the most out of his practice.
Mindfulness Techniques: In addition to seated meditation, Kohli incorporates mindfulness techniques throughout his day, such as deep breathing exercises.
Mantra Recitation: Kohli is known to use Specific Mantras or Affirmations during his meditation sessions to reinforce positive thinking.
Benefits of Practising Daily Affirmations
- Affirmations improve focus and confidence, boosting endurance and performance.
- Practising regular affirmations helps lower anxiety, enabling better focus in competitive scenarios.
- It helps in maintaining concentration, crucial during performances.
- They promote a growth mindset, turning challenges into opportunities.
- Affirmations increase motivation and commitment to achieving sports goals.
Consistency over Length: Kohli believes that regular, consistent meditation is more important than marathon sessions. Even short daily practices yield benefits.
Kohli has often credited meditation for improving his sleep quality and reducing pre-match anxiety.
The calmness he cultivates during these morning sessions enables him to maintain his intense training schedule without mental fatigue.
His meditation routine has proven particularly valuable in helping him bounce back from challenging phases in his career.
For Kohli, meditation isn’t just a practice—it’s a cornerstone of his success.
08:00 AM
Training Routine
Virat Kohli’s home gym is fully equipped.
His training routine focuses on endurance, strength, agility, and flexibility, all contributing to his world-class fitness and on-field performance.
Warm-Up Session: Virat does a full warm-up before he gets on the cricket field to prepare his body for the practice sessions he’ll have to go through.
This warm-up usually includes dynamic stretches of his shoulders, back, and legs – parts needed for batting and fielding.
Running: Kohli often integrates sprinting intervals with shorter recovery periods, helping to simulate the stop-and-start nature of cricket and building his endurance for long matches.
Cardio and Endurance Workouts: Post running and warm-up session, Virat uses a Treadmill or Flywheel Spin Bike for light cardio exercises, increasing his heart rate and blood flow.
15 to 30 minutes
Activities
- Jogging
- Jumping jacks
- Rope skipping
- Arm circles
- Leg swings
- Hip rotations
Resistance Band exercises also help to activate his core muscles and improve joint mobility.
Benefits
- Reduces risk of injuries
- Improves muscle flexibility
- Enhances batting technique
- Better blood circulation aids concentration during practice
- Activated muscles enable more explosive movements for quick sprints between wickets
High-Intensity Interval Training (HIIT): Kohli includes explosive strength HIIT sessions to enhance his stamina and endurance. Virat Kohli’s HIIT routine includes:
- Squats
- Calves
- Glutes
- Quadriceps
- Deadlift
- Power Snatch
- Power Clean
Recovery: Virat involves low-impact activities like walking or swimming to let his muscles rest while keeping them engaged.
Here, recovery isn’t only physical; he maintains proper hydration and a balanced diet with protein, healthy fats, and carbs.
Kohli’s daily fitness routine has kept him at peak fitness throughout his career, making him one of the world’s best cricketers.
His consistent performance across all three formats of cricket continues to inspire millions of aspiring players globally.
Kohli’s Warm Up Routine
30 minutes
Virat is no different from any other champion who knows that the right warm-up is necessary for peak performance.
Before he picks up a weight of the day, the cricket icon is already committed to fitness.
His sessions are intense, but it’s all set up by his systematic approach to warming up.
Kohli’s warm-up routine is divided into two essential 15-minute segments:
| Warm-Up Phase | Duration | Activities |
| Light Cardio | 15 minutes | Jogging Jumping jacks Lighe rope skipping |
| Dynamic Stretches | 15 minutes | Arm circles Leg swings Hip rotations |
Morning warming up is non-negotiable, says Virat Kohli.
First, he begins with light cardio to gradually build up the heart rate and body temperature. Jogging and jumping jacks help to activate major muscle groups and improve blood circulation.
After cardio, Kohli goes into dynamic stretches. They aid in increasing flexibility and range of motion and prepare his muscles for the next workout. Arm circles and leg swings are combined to stay properly mobilized with all major joints.
This warm-up routine allows Kohli to greatly reduce his risk of injury while still getting a great workout, which he says is essential in maintaining his peak performance.
08:30 AM
Morning Supplements
After his intense morning warm-up workout session at 8.
Similar to workouts, Virat follows a strict supplement routine, which helps him perform so excellently on the cricket field.
Here’s a detailed look at the key supplements that power his day:
Vegan Protein Powder: As a vegetarian, Kohli prefers high-quality protein intake through vegan protein powders, supporting Muscle Recovery and growth.
Multivitamins: Virat prefers Wellman Multivitamins for any potential nutritional gaps. He incorporates multivitamins into his daily routine, ensuring a comprehensive intake of essential vitamins and minerals.
Why Wellman?
- It contains a blend of 29 essential nutrients specifically designed for male athletes.
- It strengthens Kohli’s immune system, which is especially important amid intense training cycles and international tours.
- Provides sustained energy levels for long cricket matches and practice sessions.
- Helps you perform better on the field, providing better focus and decision-making.
- Contains certain nutrients designed to aid in muscle function and recovery.
- Helps to combat exercise-induced stress on the body with antioxidants.
Just as Wellman is the type of doctor who strives for total health care, his is, too.
The multivitamin fulfils his dietary needs with his body’s physical demands for international cricket and constant travel.
Herbalife Formula 1 Shake: Formula 1 is a nutritional shake designed for overall wellness, high-quality protein, and fibre.
- It’s a perfect combination of proteins, carbohydrates, and the necessary nutrients to restore energy after morning workouts.
- Helps support muscle recovery and maintain lean muscle mass.
- Vital minerals that help with post-exercise hydration
- Provides a convenient and easily digestible nutrition source
- Kohli can maintain his strict caloric requirements and remain energized
- It doubles as a meal replacement when he needs flexibility because of his demanding schedule.
Similar to Virat Kohli, Herbalife is preferred by 150+ athletes such as Cristiano Ronaldo, Lakshya Sen, Manika Batra, etc.
Since 2011, the synergistic effect of combining these supplements has been central to Kohli’s fitness regime.
Herbalife is a collaboration that’s more than just a business partnership – it’s an inherently trusted product, as evidenced by his long relationship with Herbalife and his trust in the product for his athletic needs. In particular, The Formula 1 Shake fits perfectly into his philosophy of clean eating and optimal nutrition.
Nut Butter: Virat prefers nut butter with Gluten-Free Bread for an instant source of healthy fat and protein.
Omega 3: Virat prefers an Omega-3 supplement for heart and joint health.
Update: Virat has moved to veg omega sources such as Carbamide Forte Vega Omega or NUTRELA Omega
Green Tea: Virat consumes green tea 2-3 times a day. It offers additional vitamin C and anti-oxidants.
Kohli’s supplement routine is a great example of how he approaches his fitness and nutrition.
By taking these supplements, he ensures his body gets the right nutrients regularly.
Virat’s disciplined lifestyle, training, and carefully planned supplement regimen have all played their part in keeping him the cricket’s most fit and consistent performer.
One thing to mention is that these supplements are part of an all-around wellness strategy that involves correct nourishment, ample relaxation, and hard training.
Hydration Importance
11:00 AM
Field Practice & Training
Warm-Up: After patiently going through his rigorous warm-up routine, Virat Kohli hits the cricket field with an intensity that’s become legendary in the cricketing world.
Strick Practice: His practice sessions range from 3 to 4 hours, which is indicative of his work ethic and his level of perfectionism.
The first hour is spent on refining the batting technique.
With basic drills and facing throwdowns from the coaching staff, Kohli begins.
Kohli is unlike most batsmen who start with defensive strokes; one that you rarely see is he focuses on middle stump alignment and getting his eye in with straight drives, his signature shot.
Here’s a breakdown of his typical batting practice session:
| Time Duration | Practice Component | Focus Areas |
| 30 minutes | Throwdown Practice | Straight drives, defensive technique |
| 45 minutes | Pace Bowling | Short-pitch handling, cover drives |
| 45 minutes | Spin Bowling | Footwork, playing against turn |
| 30 minutes | Power Hitting | Innovative shots, strike rotation |
| 30 minutes | Situation Practice | Match scenario simulation |
What sets Kohli apart is his attention to specific aspects during each segment.
Personalized Practise: During pace bowling practice, he often demands bowlers to target his perceived weaknesses – a practice many players avoid.
He’s known to specifically request deliveries outside off-stump, continuously working on his cover drive until it meets his exacting standards.
In spin bowling sessions, Kohli emphasizes footwork more than most contemporary batsmen. He regularly practices coming down the track, a skill that’s helped him dominate spinners worldwide. His session includes practising against both leg-spin and off-spin, with a particular focus on reading the ball from the hand.
Situation Training: Virat simulates match scenarios, often setting virtual targets and field placements. This mental preparation, combined with physical practice, has been crucial in making him one of cricket’s best chase masters.
Throughout the session, Kohli maintains his characteristic intensity, rarely taking breaks except for hydration.
His practice sessions conclude only when he’s satisfied with his execution, sometimes extending beyond scheduled hours – a testament to his perfectionist approach to cricket.
12:30 PM
Virat Kohli’s Afternoon Routine
Having Lunch
Vegan Lunch: At precisely 12:30 noon, Virat Kohli fuels his body with a carefully planned vegetarian lunch that supports his intense training schedule.
Since embracing vegetarianism in 2018, Kohli has revolutionized his diet while maintaining his exceptional performance on the field.
His lunch typically consists of:
| Food Category | Items |
| Proteins | Paneer (Indian cottage cheese), Tofu, Legumes |
| Carbohydrates | Brown Rice, Quinoa, Sweet potatoes |
| Vegetables | Spinach, Broccoli, Mixed grilled vegetables |
| Healthy Fats | Avocado, Olive Oil |
| Accompaniments | Lentil curry (Dal), Vegetable curry |
The protein-rich paneer and legumes help maintain Virat’s muscle mass, while complex carbohydrates from brown rice and quinoa provide sustained energy for afternoon training sessions.
A generous portion of vegetables ensures he gets essential vitamins and minerals.
Kohli often complements his lunch with a bowl of curd (Yogurt), which aids digestion and provides additional protein.
This balanced meal delivers approximately 800-900 calories, precisely what he needs to maintain his energy levels for evening practice sessions or matches. His lunch routine has become a cornerstone of his fitness regimen, proving that plant-based nutrition can effectively support elite athletic performance.
01:30 AM
PR Activities and Meetings
Afternoon sees Virat Kohli transitioning from athlete to astute businessman, managing his impressive portfolio of ventures.
At 1:00 PM, he typically begins his business meetings at the WROGN office, the fashion brand he co-founded that’s become a significant player in men’s casual wear.
He’s hands-on with key decisions, from design approvals to marketing strategies.
Around 2:30 PM, Kohli often focuses on One8, his lifestyle brand that spans everything from fragrances to energy drinks. The brand, inspired by his jersey number, requires regular coordination with partners like Puma and various stakeholders.
By late afternoon, he dedicates time to his restaurant chain, One8 Commune, discussing menu innovations and expansion plans with his team.
His investment in Sport Convo, a social media platform for sports fans, also demands attention through virtual meetings.
The latter half of the day is typically reserved for PR commitments.
As one of India’s most sought-after brand ambassadors, Kohli participates in commercial shoots, meets with advertising executives, and discusses potential endorsement deals.
His team carefully schedules these activities to balance his cricket commitments and personal life.
Note: The specific timings and activities mentioned are generally based on available public information and may vary.
05:30 PM
Virat Kohli’s Evening Routine
Personal & Family Time
Despite being one of cricket’s biggest stars, Virat Kohli fiercely guards his family time, especially his evenings with his wife, Anushka Sharma, and daughter, Vamika.
After training sessions, he dedicates his evenings entirely to family, often enjoying quiet dinners at home away from the public eye.
He’s known to switch off his phone during these precious hours, believing in creating undisturbed, quality moments with his loved ones.
In rare social media glimpses, Kohli has shared how he cherishes simple activities like playing with Vamika or taking evening walks with Anushka.
This private family time, he believes, helps him maintain balance and stay grounded despite his massive public profile.
09:00 AM
Virat Kohli’s Sleep Routine
Virat Kohli’s commitment to excellence extends beyond the cricket field and into his sleep routine.
Unlike many modern-day celebrities, he follows a remarkably disciplined approach to rest, heading to bed by 9 pm each night.
This early bedtime allows him to secure a vital 7-8 hours of quality sleep, which he considers essential for physical recovery and mental rejuvenation.
Understanding the crucial role of sleep in athletic performance, Kohli prioritizes this natural recovery process.
By maintaining consistent sleep patterns, he ensures his body gets the time it needs to repair muscles, consolidate memory, and restore energy levels.
This discipline has undoubtedly contributed to his sustained peak performance across formats.
Learnings from Virat Kohli’s Daily Routine
- Early Rising: Consistently wakes up at 6 am, setting a foundation for productivity and discipline.
- Hydration First: Begins day with warm lemon water and honey, prioritizing the body’s hydration needs
- Cold Shower Discipline: Takes cold baths at 6:30 am to boost alertness and mental resilience
- Strategic Nutrition: Follows a well-planned vegetarian diet with proper protein intake through supplements
- Mindfulness Practice: Dedicates 30 minutes to meditation at 7:30 am for mental clarity and focus
- Systematic Training: Follows a structured warm-up and training routine from 8 am to noon
- Professional Balance: Manages cricket practice, business meetings, and PR activities efficiently
- Family Priority: Dedicates evening hours (from 5 pm) exclusively to family time
- Early Rest: Maintains a strict 9 pm bedtime for 7-8 hours of quality sleep
- Consistency is Key: Maintains this routine regardless of match schedules or commitments
- Clean Living: Embraces vegetarianism and supplements for optimal performance
- Time Management: Effectively balances athletic demands with business ventures and personal life
Virat Kohli’s Daily Products
Virat Kohli’s Daily Routine Checklist
FAQs
What time does Virat Kohli typically wake up, and what’s his morning routine?
Virat Kohli starts his day early, around 6:00 am. His morning routine includes meditation, hydration, and a light breakfast followed by a stretching session to prepare for the day.
What are Virat Kohli’s key daily habits for maintaining high performance?
Virat’s daily routine includes rigorous training, a disciplined diet, regular sleep patterns, and mental conditioning. He also focuses on recovery techniques and stays hydrated throughout the day.
What evening routines does Virat Kohli follow to ensure a good recovery?
Virat’s evening routine includes light reading or listening to soothing music. He avoids screens an hour before bedtime and follows a consistent sleep schedule to ensure he gets 7-8 hours of quality sleep.
How does Virat Kohli manage stress on a day with important matches?
Virat manages his stress levels by practising meditation and engaging in workout sessions.
What is the first thing Virat Kohli drinks in the morning?
Virat Kohli prefers to start his morning with water, followed by his love for green tea.
What types of recovery foods or supplements does Virat Kohli prioritize after workouts?
Virat Kohli focuses on recovery foods that are rich in proteins and carbohydrates to support muscle repair. He generally opts for vegan protein sources along with sweet potatoes, nuts, and a variety of vegetables/fruits. Additionally, he may incorporate specific supplements like BCAAs to help minimize muscle soreness and improve recovery time.
How many hours does Virat Kohli sleep in a day?
With 7 to 8 hours, Virat Kohli generally prioritizes his sleep to maintain his athletic performance and overall health.
