N’Golo Kante Workout Routine and Diet Plan [Updated]

By | February 23, 2022

N’Golo Kante Workout Routine and Diet Plan: N’Golo Kante is a professional footballer is known for playing for the Chelsea club and France National Team as a central midfielder.

However, even though N’Golo Kante is not playing as a forward, he still gets known as the team’s ace. So if you also want to learn the secret behind his success and want the N’Golo Kante workout and the N’Golo Kante diet plan, keep reading.

N'Golo Kante Workout Routine and Diet Plan [Updated]

N’Golo Kante Workout Routine and Diet Plan [Updated]

N’Golo Kante Body Stats

Height 5 ft 6 inch
Weight 70 kg
Age 30 years
Chest 42 inch
Waist 32 inch
Biceps 14 inch

Also Read: Paul Pogba Workout Routine and Diet Plan


N’Golo Kante Workout Routine

N’Golo Kante is a footballer known worldwide for his fast speed, agility, and great plays. N’Golo Kante is so agile that you can see him moving in any direction; his linear movement and speed are incredible. Well, that’s why he gets considered as the team’s ace. It is also why many people want to learn more about his workout. So if you also want to know N’Golo Kante’s routines and how he trains himself to get the best workout, keep reading.

N’Golo Kante is an overall great athlete known for his plays, but the player hasn’t been interviewed about his training. However, I was able to find different videos on YouTube that tried to explain how N’Golo Kante trains. After watching a few videos like this, I found that N’Golo Kante works a lot on his agility, drills, speed, etc. Besides those routines, N’Golo Kante also practices with his team by doing shooting, Roundo, passing, and playing practice games.

That’s the usual ground workout that N’Golo Kante has to do to stay at the stop. Besides that, N’Golo Kante also does a gym routine, including lifting, core, cardio, etc. So he works hard on the ground and works hard in the gym, spending hours on getting that fitness level. Now, while I can’t give you many details about his football routine or explain how to do that, you can still find a coach.

I recommend finding and getting in touch with your football coach to work on your skills and things you need to fix. As everyone is good at different things, you can also know more about that through the help of a coach. Now, for the cardio, strength training, and conditioning, I can give you a routine that you can follow and work on for a start. So let’s check a N’Golo Kante-inspired workout.

N’Golo Kante workout includes:

N'Golo Kante Workout Routine

N’Golo Kante Workout Routine


In the cardio routine, you will need to do a HIIT drill for agility and endurance that will include exercises like agility ladders, hurdle runs, hurdle jumps, resistance runs, etc. You can find many drills on YouTube. After that, we will follow a routine that will work more on stamina and motion. We will add exercises like running, biking, rowing, etc. So let’s get started:

  • 20 minutes treadmill at 6-8kph at 5-8% incline
  • 10 minutes treadmill at 10-12kph at 0% incline (3-5 minutes walking cooldown)
  • 20 minutes air-bike
  • 10 minutes jump-rope
  • 10 minutes rowing


Strength and Conditioning

In a strength and conditioning workout, I would suggest moderate lifting since footballers don’t do much lifting. It’s a mixture of lifting, bodyweight, resistance training, etc. However, since I can’t get thorough details about the routine, I recommend doing three days of lifting and two days of core and plyometric workouts.

Sets: 4-5

Reps: 8-10 (explosive and heavyweight reps)



  • Explosive incline push-ups
  • Explosive pull-ups or muscle-ups
  • Incline bench press
  • Cable crossovers
  • Landmine press
  • Barbell squats
  • Deep barbell explosive hack squats
  • Bulgarian split squats
  • Calf raises


Tuesday and Thursday

  • Vertical jumps to quick steps
  • Squat pulse to med ball slams
  • Box-jumps
  • Hurdles jump
  • Lateral hurdles jump
  • Crunches
  • Med ball Russian twist
  • Hanging leg raises
  • V-ups
  • Plank hold
  • Side plank hold



  • Landmine shoulder press
  • Lateral raises
  • Kettlebell swings
  • Clean & jerks
  • Goblet squats on a stability ball
  • Squat variation
  • Stiff-leg dumbbell deadlifts
  • Leg curls
  • Seated calf raises



  • Snatch
  • CrossFit pull-ups
  • Med ball throws to jumps
  • Med ball slams
  • Bicep curls to triceps extension
  • Hammer curls
  • Leg extension
  • Leg press
  • Lunges
  • Deadlifts

That’s all for the N’Golo Kante workout routine.

Also Read: Kylian Mbappe Workout Routine and Diet Plan


N’Golo Kante Diet Plan

For the diet, I read a few things that N’Golo Kante prefers to eat. N’Golo Kante states that he eats super healthy and clean, and his pasta is also healthy. N’Golo Kante has mentioned white a lot of pasta and healthy choices. You can check his breakfast, lunch, and recipes here in this article. From that, I will be making a complete plan to help you get a good diet.

N’Golo Kante diet includes:

N'Golo Kante Diet Plan [Updated]

N’Golo Kante Diet Plan [Updated]

Is N’Golo Kante a Vegan?

No, N’Golo Kante is not a Vegan.



  • Cereals and almond milk
  • Fruits



  • Smoothie



  • Pasta
  • Red pesto
  • Tomato mozzarella
  • Grated carrots



  • Grilled fish
  • Veggies
  • Rice
  • Salad

That’s all for the N’Golo Kante diet plan.

Also Read: Lionel Messi Workout Routine

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