Former Indian cricket team captain Rohit Sharma stunned everyone when he turned up leaner and fitter than ever before at the recently held 27th edition of the CEAT Cricket Rating (CCR) Awards 2025 in Mumbai.
Rohit Sharma, popularly known as the ‘Hitman’ for his ability to hit long sixes, most recently lost about 10-20 kg as he aims to make a strong comeback in the Indian ODI team for the upcoming series vs Australia.
The Hitman’s transformation has stunned many, but it is not only about looking fit and good;he also wanted to prove he is still a champion cricketer. Find below the transformation story about Rohit Sharma and how he lost 10-20 kg in the last year.
Table of Contents
The Story Before Transformation
Rohit Sharma made his international debut for Team India in the year 2007. He has had a successful career since and was close to winning the ICC Cricket World Cup 2023 in India, until they lost to Australia in the Final. However, in the span of 9 months, Rohit led the Indian team to the ICC T20 World Cup 2024 and the ICC Champions Trophy 2025.
During these important tournaments, Rohit weighed around 95 kg. He was very strong, hitting sixes at ease and dominating bowlers. However, fans and experts worried that his mass weight slowed him down on the field. On the other hand, the Board of Control for Cricket in India (BCCI) is very strict about players’ fitness, the likes of the Yo-Yo test, the Bronco test, etc. So it was really important for Sharma to keep his fitness tight and show everyone that he can play cricket until the ICC Cricket World Cup 2027.
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How does the slimmer version of Rohit Sharma look?
The former Indian captain recently shared latest pictures of him on his official Instagram handle, showcasing he is fitter than ever before. It is suggested that Rohit has cut around 10-20 kg and weighs approximately 75-85 kg. Some reports even add that Sharma lost around 8-10 kg in about one month.
Rohit Sharma’s Nutrition Strategy
Rohit’s weight loss isn’t just any magic or like he starved the whole day to lose weight. But instead, he followed a proper diet routine to reach his current fitness stage. He worked with trainers, nutritionists, and ate more veggies, proteins like paneer and lentils, avoided late-night food and fried foods. Below is his entire day’s diet plan from morning till night.
- Morning: Soaked almonds, sprout salad, fresh juice.
- Breakfast: Oatmeal with fruit and milk.
- Lunch: Veggie curry, lentils, a little rice, salad.
- Snacks: Fruit smoothie, nuts, yoghurt.
- Dinner: Paneer stir-fry, veggies, light soup.
Workout Plan
Other than following a strict diet plan, he also worked on his body through various workout plans. He did sprints and shuttle runs to build his stamina and improve his agility on the field. He lifted weights to keep himself strong and added yoga to his workout plan to work on his flexibility. He always maintained himself and didn’t rush with his diet or work plan. Proper sleep and rest days helped him remain injury-free.
| Workout Type | Activities / Focus | Purpose |
| Cardio & Endurance | Shuttle runs, sprints, HIIT, Yo-Yo test, Bronco test | Build stamina, improve fielding agility |
| Strength & Resistance | Core, legs, functional strength exercises | Retain muscle while losing fat |
| Flexibility & Mobility | Stretching, yoga, active recovery | Prevent injuries, enhance movement |
| Recovery & Sleep | Adequate rest, monitored recovery | Support muscle repair and energy restoration |
