Sania Mirza Diet And Workout Routine: It’s Not Just Tennis!

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Tennis star Sania Mirza, who has been active for more than 20 years, played the last match of her career on Tuesday at the WTA 1000 event in Dubai.

Earlier this month, the 36-year-old took to the court for the final time along with Madison Keys. The Indo-American pair fell to the Russian pair of Veronika Kudermetova and Liudmila Samsonova [1].

As the former world number one in women's doubles and the Indian number one in singles, she won six major titles - three in women's doubles and three in mixed doubles.

Here is the complete information regarding Sania Mirza's workout plan and diet.

The sports star's jump back from pregnancy weight was praised by everyone, highlighting the hard work she had put in to get back to her former self.

There Is More To Sania Mirza's Fitness Than Tennis

• After waking up at around 6 a.m., Sania Mirza goes to her physical training and then returns to her house and eats breakfast [2].
• Sania reaches the tennis court by 8 AM and plays until 10:30 AM, after which she takes a short break before returning to the court at 2 PM and playing until 4:30 PM.
• Her physical fitness training begins at 4:30 PM and lasts until 6:30 PM. She works out at the gym three or four times per week, performs endurance and agility exercises, and sometimes does speed work as well.
• As Sania explained in an interview, her workout routine is highly dependent on whether she is playing or not. She tries to train for 4 to 4.5 hours when she is off-season. She is subjected to new exercises by her fitness coach on a regular basis.
• During her training, she begins with a warm-up consisting of many core exercises followed by 20 to 25 minutes of running and strength and speed exercises. Additionally, she does heavy endurance training and plyometrics, a type of heavy jumping designed to increase strength.

Sania Mirza's Workout Routine

In an Instagram post, Sania Mirza described her fitness routine, which involves a 2 km warm-up on the treadmill followed by stretches and exercises that help to loosen her lower back and hips [3].

• Bench press - 4 sets of 10 (try and increase the weight with every set and decrease the reps)
• Lat pull downs - 4 sets x 12 reps
• Forward moving jumps - 4 sets x 12 reps
• Gluteal kickbacks - 4 sets x 12 reps
• Deadlifts -15 kilos x 4 sets
• Assisted push ups - 4 sets of 12
• Body weight squats - 4 sets of 20
• Ski abs - 4 sets of 24
• Burpees - 4 sets of 8
• Leg press - 4 sets x 6
• And finally, 20 minutes of running and cooling down.

Sania Mirza's Diet Plan

• It has been reported that Sania Mirza's diet varies based on whether she is playing or not. According to several sources, her fitness mantra is to avoid junk food and keep her diet as natural as possible [4].
• Her usual pre-match diet consists of bland pasta to meet her carbohydrate requirements.

• Being a Hyderabadi, she cherishes the Hyderabadi flavours of meat with spices even when she is not participating in tennis tournaments.
• Generally, Sania Mirza's diet plan includes dal and rice when she wants to keep her food light. While she prefers healthy and natural food most of the time, she does not compromise on her taste buds.
• Occasionally she enjoys a slice of cake or a larger portion of biryani, and to balance it out she increases her workout by 20 to 30 minutes the next day in order to reduce those additional calories.

As part of her diet plan, Sania Mirza does not believe in starving or depriving oneself of food preferences, but instead works off the additional calories whenever she indulges in her food desires.

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.