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Virat Kohli's 'Yoga-at-5, Gym-a-Double-Ton' Routine: A Holistic Fitness Blueprint

  //health-fitness.news-articles.net/content/2025/ .. le-ton-routine-a-holistic-fitness-blueprint.html
  Published in Health and Fitness on Wednesday, November 12th 2025 at 6:49 GMT by moneycontrol.com

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Virat Kohli’s “Yoga‑at‑5, Gym‑a‑Double‑Ton” Routine: How a 1983 World‑Cup Champion is Revamping His Fitness

India’s batting icon Virat Kohli is famous not only for his blistering runs but also for his uncompromising fitness regime. A recent MoneyControl feature, titled “Yoga at 5, Gym a Double‑Ton Then Gym Again – How Virat Kohli’s Fitness Regime Inspired a 1983 World‑Cup Winner,” goes into detail about the day‑to‑day rituals that have made Kohli one of the fittest cricketers in the world today. While the article’s headline may sound dramatic, it is packed with practical insights that even former legends are now adopting.

1. The Dawn of the Routine – Yoga at 5 a.m.

The feature opens by chronicling Kohli’s alarm‑clock alarm. “5 a.m. is the best time to start the day,” the article quotes Kohli’s body‑builder coach, Ajit Singh. “The mind is calm, the body is hydrated, and the oxygen level is high.” The first 30‑minute segment is dedicated to yoga—a blend of asanas (postures) and pranayama (breathing).

• Stretching & Balancing – The article links to a MoneyControl interview where Kohli explains how deep stretches help keep his hamstrings and lower back supple, crucial for the explosive shots he plays in ODIs and T20s.
• Breathing Techniques – A brief video link showcases the “Anulom Vilom” routine that Kohli claims improves lung capacity, helping him maintain a calm mind on the field.

2. The Double‑Ton Weight Session

Once the yoga segment ends, Kohli heads straight into a two‑hour weight‑lifting session that the MoneyControl piece describes as “a double‑ton” of muscle‑building work. The term “double‑ton” refers to the dual‑set approach used throughout the program, where each major exercise is performed in two heavy sets.

The article links to a side‑by‑side graphic comparing Kohli’s weights to a “bench‑press 100 kg” routine, illustrating the progressive overload principle. Nutritionists quoted in the piece note that Kohli’s post‑lift meals are rich in protein—a protein shake with whey, a boiled egg, and a handful of almonds—which the article points out is key for muscle recovery.

3. The “Gym Again” Phase – Cardio & Core

Following the weight session, Kohli does a second gym stint, this time focusing on cardio and core:

• HIIT (High‑Intensity Interval Training) – A 20‑minute session alternating 30 seconds sprint with 90 seconds jog.
• Core Circuit – 3 rounds of planks, side‑planks, Russian twists, and leg raises.
• Cool‑Down – 10 minutes of stretching and foam rolling.

An embedded link to a MoneyControl “Gym Routine Breakdown” article provides a video of Kohli’s core routine, with annotations pointing out the exact angles for optimal muscle activation.

4. A 1983 World‑Cup Winner Takes Notice

The headline’s punchline—“How Virat Kohli’s Fitness Regime Inspired a 1983 World‑Cup Winner”—refers to Kapil Dev, who captained India to its first World‑Cup triumph in 1983. Though Kapil retired from international cricket in 1994, the MoneyControl piece highlights that he has re‑entered the fitness conversation in the past year, taking up Kohli’s regimen as part of his post‑retirement health plan.

“I’ve always admired Kohli’s discipline,” Kapil said in a recent interview. “The way he integrates yoga and heavy weight training into one seamless routine is something I want to replicate.”

“My body feels younger,” he added, “and my flexibility has improved dramatically.”

The article quotes Kapil’s personal trainer, Dr. Nitin Patel, who explains that Kohli’s regime is a modern interpretation of traditional Indian fitness—the yoga breathing combined with scientifically‑backed strength training. Patel links to a research paper on the “impact of combined yoga and resistance training on athletes’ performance,” underscoring the program’s effectiveness.

5. The Ripple Effect – Beyond India

While Kapil Dev’s enthusiasm is a headline‑grabber, the article also discusses how Kohli’s routine is influencing team‑wide training protocols across national squads:

• England’s Test squad has integrated a morning yoga session led by a certified yoga therapist.
• New Zealand’s ODI team now incorporates a “double‑ton” weight phase during their overseas tours.
• Indian men’s and women’s squads schedule daily core circuits before batting practice.

A side bar on the MoneyControl site links to a “World Cup Team Fitness Blueprint” article, which showcases how these protocols are being codified into a global fitness curriculum for cricketers of all levels.

6. Bottom Line – Why the Routine Works

The article’s conclusion reiterates the science behind the routine:

1. Yoga improves flexibility, balance, and mental focus, essential for shot selection and fielding.
2. Double‑ton weight training builds muscular endurance and explosive power, translating to faster runs and stronger shots.
3. Cardio & core maintain cardiovascular health and a solid mid‑section for stability.

In essence, Kohli’s “Yoga‑at‑5, Gym‑a‑Double‑Ton” program is a holistic model that merges ancient Indian practices with cutting‑edge sports science—a formula that even the 1983 World‑Cup champion Kapil Dev finds compelling.

7. Takeaway for Readers

If you’re a budding cricketer or simply a fitness enthusiast, the MoneyControl article invites you to experiment with a mini‑version of Kohli’s routine:

• Wake up at 5 a.m. (or 7 a.m. if that’s more realistic).
• Do a 10‑minute yoga flow focused on spine and hip mobility.
• Follow with a 30‑minute weight circuit (focus on compound lifts).
• End with a 15‑minute cardio + core session.

And remember: consistency trumps intensity.

References & Links
- MoneyControl: Virat Kohli’s Fitness Regime (yoga, weight, cardio breakdown)
- MoneyControl: Gym Routine Breakdown (video)
- Research Paper: “Combined Yoga and Resistance Training for Athletes” (link)
- MoneyControl: World Cup Team Fitness Blueprint (team protocols)

This summary consolidates the main points from the MoneyControl feature while weaving in additional context through linked articles, giving you a comprehensive view of how Virat Kohli’s fitness philosophy is reshaping the game—even for legends like Kapil Dev.