Indian cricket captain Rohit Sharma has gone through an amazing transformation during his break from international cricket. He has lost nearly 20 kg, dropping from 95 kg to 75 kg.
Additionally, he performed flawlessly on the new Bronco test administered by the BCCI. Rohit stuck to a strict diet, did tough workouts, and followed a daily routine to get fit. This has prepared him for a strong comeback in the upcoming ODI series against Australia.
Fitness Focus During Break
After winning the ICC Champions Trophy in the middle of 2025, Rohit Sharma took a break from playing international cricket. he put a lot of effort into increasing his stamina and general level of fitness throughout this time. Reports say he completed the Bronco test, which is a 1,200 metre shuttle run, in just over five minutes. The BCCI coaches were very impressed with his performance.
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Fans were shocked by the visible change in his body. Photos and videos shared online show a slimmer, fitter version of the usually stocky opener. His transformation clearly reflects the hard work he put in during the break.
Diet Behind the Transformation
Rohit Sharma has always been known as a foodie who loves seafood curries, biryani, butter chicken, vada pav, and dal chawal. However, he had to drastically change his eating habits to reduce his weight, and he ate fewer fried items, fewer carbohydrates, and fewer meals high in calories.
A diet chart that is circulating online, although not officially confirmed, shows the strict routine he followed daily:
7:00 am: 6 soaked almonds, sprout salad, fresh juice
9:30 am (Breakfast): Oatmeal with fruits, glass of milk
11:30 am: Curd, chilla, coconut water
1:30 pm (Lunch): Vegetable curry, dal, rice, salad
4:30 pm: Fruit smoothie, dry fruits
7:30 pm (Dinner): Paneer with vegetables, pulao, vegetable soup
9:30 pm: Glass of milk, mixed nuts
Along with this diet, Rohit followed a tough exercise routine that included intense cardio and endurance training. He did this under the guidance of fitness experts and his close friend Abhishek Nayar.
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Strong Comeback Awaits
At 38 years old, Rohit Sharma’s return is as much about fitness as it is about cricket. He is ready to begin the innings in the ODI series against Australia because he has increased agility, faster reflexes and more stamina.
Rohit Sharma’s transformation shows his commitment towards staying healthy, inspiring cricket fans, and encouraging young players to stay fit.
