No Vadapav and 800 reps daily! Revealed: How Rohit Sharma lost 11 KGs of weight prior to Australia tour

Abhishek Nayar opened up about Rohit Sharma’s complete fitness routine over the last three months.

Former India batting coach Abhishek Nayar has opened up about Rohit Sharma’s complete fitness routine in the lead-up to India’s tour of Australia 2025. Nayar revealed that Sharma engaged in three-hour-long training sessions every day and strictly controlled his diet to regain his fitness.

Rohit made a comeback to the national team on Sunday, October 19, after seven months in the first ODI of the three-match series between Australian Cricket Team and Indian Cricket Team at the Optus Stadium, Perth. The right-handed batsman looked a lot leaner and thinner than he was last time around.

Rohit underwent training in Mumbai for the last few weeks with Nayar ahead of the ODI series against Australia. Last month, he passed fitness tests conducted by the Board of Control for Cricket in India (BCCI) at the Centre of Excellence (CoE) in Bengaluru. Reportedly, he has also shed 11 kgs of weight over the last few months.

Rohit Sharma trained like a bodybuilder: Abhishek Nayar

Speaking to JioHotstar, Nayar stated that the former Indian captain trained like a bodybuilder over the last three months, working out for three hours every day for six days a week.

“To sum up, three hours of training every day. We didn’t do a lot of cardio. The first five weeks were about a bodybuilder’s mindset where he was trying to train to completely lean down. He trained like a bodybuilder – high repetitions. It would surprise a lot of people. Even Team India’s strength and conditioning coach, Adrian Le Roux, would abuse me!” he said.

“But he did 700-800 reps for every body part. It was almost an hour-and-a-half session every day. Imagine, if you were doing chest and triceps, you ended up doing 800 reps. With light weights, we did a lot of repetitions, aiming for strength and endurance. Along with that, we finished every session with around 15 to 20 minutes of cross-fit, which is more cardio and movement-based. This was six days a week, three hours a day, for three months. It was non-stop,” Nayar added.

Nayar, one of the commentators in India’s tour of Australia 2025, also disclosed that Rohit stopped eating vada paav and controlled his eating habits during his fitness regime.

“But the game doesn’t end there. After that, his eating habits had to be controlled. It was his commitment to go home and not indulge in the famous vadapav and everything else people talk about. That was his commitment to the sport. Those three hours are only as useful as what you do after that. Those 21 hours – the way he controlled himself, not to eat – that was the mindset,” he added.

Meanwhile, Rohit failed to make an impact on his comeback, getting out for eight runs in the opening ODI game against Aussies at Perth Cricket Stadium. Ahead of the ODI series, he was replaced by Shubman Gill as the ODI captain.

Following retirement from T20Is and tests, his next target will be to play for Indian Cricket Team in ICC Cricket World Cup 2027, scheduled to be played in October-November in South Africa, Zimbabwe, and Namibia.

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