Bodybuilding 6 MIN READ 221 VIEWS May 6, 2023

World Athletics Day – 5 Popular Indian Athletes and Their Workout Routine

World Athletics Day

For those of us who follow sports, World Athletics Day is always a reason to celebrate. Not only does it recognise the history and achievements of athletic culture worldwide but it’s also a great opportunity to honour some of our favourite athletes.

This year, let’s take a closer look at five popular Indian athletes and their unique workout routines. From cricket to tennis, each individual has their own unique style and spirit for their sport. We’ll explore how each athlete has shaped the world of athletics in India as well as their individual training regimens.

Read on to learn more about India’s most influential athletes and what it takes to become a professional in the world of athletics!

Introduction to World Athletics Day

World Athletics Day is an annual celebration of athletics around the world. It is celebrated in over 170 countries to honour the athletes who have pushed their limits to achieve greatness. But what better way to celebrate World Athletics Day than by looking at a few of India’s most popular athletes and their incredible workout routines?

In India, athletics has been an integral part of the country’s culture for centuries. From ancient wrestlers like Gama Pehlwan to modern marathon champions like Milkha Singh, India has produced some of the world’s finest athletes. On this World Athletics Day, let’s take a look at five of the country’s most admired athletes and their workouts that help them stay fit and perform better on the field.

Workout Routines of Popular Indian Athletes

Whether you’re an avid runner or just getting into the sport, these five athletes are sure to inspire you as you start your own exercise journey.

1. P.V. Sindhu – Badminton Player

No list of popular Indian athletes is complete without P.V. Sindhu, the badminton star who won the country’s first-ever individual silver medal at the Olympics. She’s a powerhouse on the court and her workout routine helps her stay at the top of her game.

P.V Sindhu’s Workout Routine

  1. Cardio: She usually opts for a steady-state regime such as running or cycling. To make sure she gets enough cardio, she sometimes alternates between running and swimming twice a week for around 30 minutes each time.
  1. HIIT Exercises:  She has also been known to add some HIIT exercises, such as skipping or burpees, to her workouts to get that extra bit of intensity.
  1. Strength Training: When it comes to strength training, Sindhu focuses mainly on full-body exercises like squats, lunges, and kettlebell swings that help her build power and endurance.
  1. Drills: She also includes specific badminton drills in her workouts, such as shuttle runs and side shuffles, to help hone her court skills.
  1. Stretching Exercises:  Sindhu also does plenty of stretching and flexibility exercises both before and after each session in order to loosen up tight muscles, reduce injury risk, and keep her body mobile for badminton shots requiring rapid movement.

Overall, Sindhu’s dedication to good technique and an effective workout routine makes it no surprise that she continues dominating badminton courts worldwide.

2. Saina Nehwal – Badminton Player

For Indian badminton fans, Saina Nehwal is a household name. This celebrated athlete has been playing the sport since she was 8 years old and has been on a roll ever since.

Saina Nehwal’s Workout Routine

Saina’s workout regime is a combination of strength and endurance training. She focuses on both strength and conditioning to maintain her maximum performance levels on the court.

  1. Strength Training: Her workouts include powerlifting, sprints, core strengthening exercises, and circuit training. To improve her agility and help her move quickly around the court, Saina runs backward and forward staircases with medicine balls for increased resistance.
  1. Yoga: She also devotes time to stretching exercises and yoga for flexibility.
  1. Plyometrics: Saina incorporates plyometrics into her routine along with in-depth drills specifically designed for badminton players. She regularly switches up her drills to incorporate more skill moves into her game.
  1. Meditation: Finally, she completes her workout regime with meditation techniques to reduce stress levels and improve concentration before heading out to the court.

Saina’s disciplined approach is evident in her achievements — she’s won 25 international titles, including 10 Superseries titles, making her the only Indian badminton player (male or female) to do so at the highest level of international competition!

3. Hima Das – Sprinter

Hima Das is the “Dhing Express,” a celebrated sprinter from Assam who made India proud when she won five gold medals in track events in July 2018. She’s famous for her specialised sprint training, which includes a mix of strength and plyometric exercises.

Hima’s Workout Routine

  1. Running: Hima Das starts each day with 30 minutes of running in the sun followed by a stretching routine.
  1. Plyometric Exercises: She then moves on to plyometric exercises, such as jump squats and box jumps.
  1. Sprinting: She also does hill sprints and strides, climbing hills at various inclines to strengthen her quads and calves.
  1. Speed Drills: On the track, Hima Das emphasises speed drills to improve her acceleration. Her workouts include sprints, reverse sprints and agility drills such as lateral shuffles to help her cut corners quickly while maintaining balance.
  1. Core Exercises: Finally, she rounds off her training sessions with core exercises like planks and hollow holds to improve balance and posture.

By following this routine, Hima Das has established herself as one of India’s top sprinters—an inspiration for aspiring athletes everywhere!

4. Neeraj Chopra – Javelin Thrower

India’s golden boy, Neeraj Chopra, is a world-champion javelin thrower. The 20-year-old has broken records with his extraordinary performances in many championships, including the Asian Games, Commonwealth Games, and World U20 Championships. So what’s the secret to his success?

Neeraj Chopra’s Workout Routine

Neeraj’s workout routine is intense yet effortless. He wakes up at 5 am and starts exercising soon after.

  1. Running & Sprinting: On days when the weather permits, he starts with a five-kilometre road run followed by a few sprints and javelin drills.
  1. Upper Body Workouts: He follows this up with various upper-body workouts like pull-ups, push-ups, and squats which help him gain strength for his throws. 
  1. Stretching: Neeraj stands out from the rest in his focus on flexibility training as well. He dedicates at least half an hour to stretching daily, which helps him avoid any injuries while throwing.
  1. Weight training: He also makes time for weight training which has been instrumental in helping him improve his personal best scores over the years. At the end of each day, he does a cool-down session to help ease his muscles in preparation for the next day’s session.

Neeraj’s dedication and hard work are evident in his performances and India looks forward to his many more captivating performances in years to come!

5. Mary Kom – Boxer

When it comes to Indian athletes, Mary Kom is a well-known and highly decorated name. Mary is a boxer, Olympic medalist, and five-time World Amateur Boxing champion. She is an eight-time Indian national boxing champion and the only woman to have won a medal in each one of the seven World Championships.

It’s no surprise that Mary has an intense workout routine to stay in shape for her sport. She trains for three hours for six days a week.

Mary Kom’s Workout Routine

  1. Running: She starts her morning with running – up to five kilometres on some days
  2. Core exercises: Planks, squats, pushups, and crunches are all staples in her daily routine
  3. Heavy bag punching: Working out with the heavy bag helps her improve her technique
  4. Strength Training: Doing squats with weights ups the intensity of her workout and helps improve strength and speed
  5. Regular sparring fights: Sparring fights help her prepare for actual competitions by helping build endurance and focus
  6. Stretching exercises: Stretching helps improve flexibility for optimal performance during competitions

Mary is an inspiration for anyone who wants to work hard and strive for success; she works hard each day so she can compete at the highest level when it counts!


Celebrating World Athletics Day is a great way to recognise and appreciate the hard work of these popular Indian athletes who have achieved success and recognition on the world stage. Each of these athletes has a unique approach to their daily workout routine and they serve as inspiration to aspiring athletes and fitness enthusiasts alike.

These athletes are proof that hard work, dedication, and consistency are the keys to success – no matter what field you’re in. With the right approach and mindset, we too, can reach our goals and become successful. So let’s use World Athletics Day as an opportunity to recognize these Indian athletes and follow their example to achieve our own fitness goals.

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