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.

In an unexpected and somewhat funny moment during a recent talk show, former Indian cricketer Gautam Gambhir shocked viewers by saying he would pick Virat Kohli's body if he had to make the choice. The statement quickly spread across social media, and the laughter and admiration from fans and analysts alike has now gone viral. 

Gambhir, who is quite serious and intense, made this comment when he was asked, on a fitness-themed segment of the show, which cricketer's body he would swap with for a day. Without hesitation, Gambhir said Kohli, and he subsequently gave his reason, which was both authentic and surprising. 

Gambhir said Kohli's fitness level is "next-level," and the standard Kohli has set as a commitment toward maintaining his body and maximizing his physical condition has not only changed his game but also the level of conditioning in Indian cricket. "If I could get even a day in that body, I'd want to know how I am able to be that agile, that muscular, and still have that much in the tank after hours on the field," Gambhir said with a chuckle.

A Rivalry of Respect Turns into Admiration

What makes Gambhir's statement more interesting is the context regarding the two players. Kohli and Gambhir have had several up close and personal encounters over the years, which later turned into conversations about rivalry, particularly because of the way they interacted with each other on the field. Still, this seems to be a more nuanced take, suggesting that there is some level of respect from Gambhir to Kohli regarding the efforts put into fitness and professionalism.

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 “You either love or hate his attitude, but surely he brings in a great level of discipline. To achieve that level of fitness takes so much effort, a lot of dedication, a strict diet, and consistency," the World Cup winner said

With each passing second as people involve themselves deeper in analyzing every detail of the instance, cricket fandom is excited for the sheer reason of his outspoken nature and personally facing and admiring brilliance and bias for sport. It’s amusing yet motivational that some of the greatest rivaled sporting icons can look beyond personal egos and respect one another.

Cricket did change from a game of pure skill to one where fitness plays a crucial role in determining a successful player. In the past, most of the cricketers relied on their technique and experience; however, the time has come now when fitness becomes a game-changer. There have been quite a few cricketers who have done extraordinary fitness transformations, proving that hard work, good discipline, and the right kind of training can redefine the way a player's career shapes up.

1. Virat Kohli

Virat Kohli will probably be known as the most famous transformation in cricket. Coming from a very talented yet slightly overweight younger background at the beginning of his career, Kohli underwent a transformation of extreme fitness. He started having a strict diet and workout, abstaining from junk food and indulging in lean proteins and high-intensity workouts.

Today he is regarded as one of the fittest athletes in the world due to his stamina, agility, and explosive running between the wickets. His hard work towards fitness has motivated a whole generation of cricketers.

2. Chris Gayle

Chris Gayle, affectionately known as the "Universe Boss,” wasn’t always the muscular six-hitting machine he is today. He made his debut in late 1990s tall and lanky, devoid of any of the raw power he was to become famous for.

However, as T20 cricket evolved, Gayle realized that to dominate bowlers, he had to pack in some strength. And with sheer strength training, cardio, and a high-protein diet, Gayle turned huge, improving on explosive batting. And even at 40, he kept with him that imposing stature to prove that fitness is the only way to extend a cricketer’s career and enhance natural talent.   

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3. Sarfaraz Ahmed

Former Pakistan Captian Sarfaraz Ahmed was criticized for his fitness in 2019, with the unforgivable sin of having been kept out of the Pakistan team. Sabotaged by his weight for a long time, he worked hard and became determined to make a comeback within months, dropping dear nearly 10 kilograms through disciplined training and diet control. And his lean physique spoke volumes when he returned in September 2019, impressing both fans and critics alike.

His improved fitness clearly gave him an upper hand: well-conceived performances of the likes of a triple and double century in domestic cricket. Estranged from his critics, Sarfaraz's journey proves that hard work and discipline truly brought him back. 

4. Rishabh Pant

Rishabh Pant's transformation is probably among the most inspirational stories in the world of cricket. After a fateful car accident in December 2022, Pant, while he managed to escape with his life, suffered a multitude of injuries that would put him out of play for almost two years. His recovery for a back injury involved six months of physiotherapy followed by endless hours of strength training and agility workouts to build mobility. In the process, Pant lost quite a lot of weight and created an entirely new, muscular body through a very strict diet and rehabilitation process.

Starting in 2024, he was able to return to competitive cricket, having better reflexes, brighter movement behind the stumps, and greater commanding power with the bat. The metamorphosis is not merely a story of endurance but also a visit into how fitness plays its crucial role in the readdressing of present-day cricket.

5. Hardik Pandya

Hardik Pandya started as a lean and talented all-rounder but was soon to realize that physical endurance was an essential part of consistent performance. To boost his power and endurance, he took up a rigorous fitness regimen of weight training, yoga, and cardio. His conversion into a lean and muscular athlete allowed him to bowl 140 km/h with ease while clearing the boundaries. 

His enhanced fitness made him one of the valuable players to India in all formats. Apart from the physique, it is his athleticism and stamina that make him the modern-day superstar of cricket.

Taking to social media, Indian fast bowler Mohammed Shami shared an update on his ongoing recovery journey following surgery to address an ankle injury. Despite facing challenges, Shami expressed determination and eagerness to return to the cricket field, emphasizing the ultimate goal of success.

Challenges Faced by Shami

Mohammed Shami, known for his lethal bowling prowess, recently underwent surgery to address a nagging ankle injury. This setback forced him to take a break from cricket, including missing out on the 2024 Indian Premier League (IPL) season. However, Shami’s spirit remains undeterred as he provides a glimpse into his recovery journey.

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Determination to Return

Despite the setbacks, Shami remains resolute in his quest to return to the cricket field. In a social media post, he shared a photo using crutches, symbolizing his determination and hunger for success. His caption, “Back on track and hungry for success. The road may be tough, but the destination is worth it,” echoes his unwavering resolve to overcome adversity.

Surgery and Recovery

The surgery in February marked a crucial phase in Shami’s recovery journey. While it momentarily sidelined him from cricketing action, it was a necessary step towards his rehabilitation. The road to recovery entails rigorous rehabilitation exercises, physiotherapy sessions, and constant monitoring to ensure a smooth recovery process.

Road to Recovery

Despite the challenges, Shami remains focused on his recovery regimen. His commitment to rehabilitation and adherence to medical advice are critical factors in ensuring a successful comeback. Each day presents new challenges and milestones, but Shami’s determination fuels his progress towards regaining full fitness.

Missed Opportunities

The ankle injury deprived Shami of valuable playing opportunities, including representing Gujarat in the IPL 2024. As the leading wicket-taker in the previous edition of the tournament, his absence was felt by fans and teammates alike. However, Shami’s focus remains on his recovery, prioritizing long-term fitness over short-term gains.

Recent Cricket History

Shami’s last appearance on the cricket field was in the ODI World Cup final against Australia in November 2023. Since then, he has been sidelined due to injury, missing out on various bilateral series and domestic tournaments.

Despite battling injury during the World Cup, Shami emerged as the tournament’s leading wicket-taker, showcasing his resilience and skill on the field. His ability to perform consistently at the highest level is a testament to his dedication and hard work.

Future Prospects

Looking ahead, Shami’s potential return date coincides with India’s home series against Bangladesh in September 2024, as confirmed by BCCI Secretary Jay Shah. However, uncertainties loom over his participation in the T20 World Cup, adding another layer of anticipation to his recovery journey.