Virat Kohli, credited with this paradigm shift in cricket fitness, was consistent in his 14-year cricketing career and consumed 9,230 Test runs on a unique fitness program. His last fitness routine, prior to retirement in 2025, included insane workout days with steroid-like sessions (days)—working on strength, HIIT (high-intensity interval training), cardio, and working on flexibility, balance, and mental clarity using yoga. Kohli's diet was strict, too, focused on lean meats, complex carbohydrates, limited processed foods, and intermittent fasting by working out before breakfast to optimally nourish his body for sports. Since retiring, Kohli seems to be redefining sport commitments, family, and well-being as a priority while still participating in active sports. Recent posts of the Royal Challengers Bengaluru (RCB) event exchange in Bengaluru, where he played pickleball, indicated a new sport in his training regimen.

The mental toughness (in addition to endurance and agility trained for cricket) included meditation and mindfulness. This aspect developed Kohli's response to internal pressure while playing. Kohli would train 5-6 days a week, mixing fast lift training and sprints and perfectly applied exercises to build core muscle improvement—all of which would always be posted on Instagram in one way or another as improvement, which tens of millions would follow. After hanging up the bat, Kohli's training continues; if anything, it is a more sustainable training approach. His participation in pickleball indicated a change to a game played in a less serious environment versus one that was definitely for staying fit without crazy stress. The sport’s quick rallies and lateral movements engage his reflexes, while its social nature adds enjoyment, aligning with his goal of balancing fitness with leisure.

How Pickleball Keeps Kohli Fit

Pickleball's fast pace resembles Kohli's cricket-refined agility, activating the muscles via short sprints and quick paddle swings. It produces between 300 and 500 calories per hour, which will support Kohli's lean physique while improving his own hand-eye coordination, something he has honed as a batsman. The short bursts of activity are similar to his work in high-intensity interval training (HIIT), maintaining his heart rate but without the toll on his joints.

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More than likely, Kohli's fitness still incorporates elements of a gym, yoga, and his strict diet, and probably pickleball is just an exciting addition. While he may settle in London and share time between family or philanthropic pursuits, pickleball could supplement his desire to stay fit in a very accessible manner as he travels the world freely. Whether it becomes a hobby or staple of his fitness, it ensures Kohli, at 36, will still look as fit as ever and inspire fans to grab a paddle.