What exercises can I do during intermittent fasting?

by - April 14, 2019

Exercising and dieting are two things that go beautifully together.

Exercise helps you lose weight even faster as you diet.

The important thing to know however is the right kind of exercise that goes with each kind of diet.

In this article, we will be giving guidelines on how to choose appropriate workouts that you can safely engage in when embarking on a fast for the purpose of weight loss.

As you fast, it is important to listen to your body. If you feel too weak to work out during fasting, please don’t force it. Focus on your nutrition and then workout later. Safety should always come first.

To decide on what exercise or exercises you can do, there are some things that you should consider.

Talking to your physician

Consulting your doctor before embarking on any exercise routine is very important. They will be able to tell you if this combination is safe and appropriate for you.
Any pain or discomfort during fasting or exercising should also be immediately reported and both fast and exercise discontinued till after consultation and medical advice.


Are you the kind of person who likes to exercise on an empty stomach because that’s when you perform better. Then you should work out before the eating window, while you’re still fasting.
On the other hand, for someone who does not like to exercise on an empty stomach, they should do their exercise during their eating time.
For people who like to exercise after fueling (feeding) but don’t have the opportunity to do it during the eating window, they can always eat after that period, as the new fasting cycle begins.

Avoid vigorous and strenuous work outs

During your fasting window, the body relies on stored up fats and sugar for energy. Doing a vigorous workout routine during this time quickly depletes this stored up resources and would leave you feeling weak and lightheaded. Chances are you won’t be able to finish the work out, and if by some stroke of luck you do, there’ll be no energy left to do anything else. So where you would have done some running, you can walk. Where you would have lifted heavy weights, you can opt for lighter ones.
If your exercise time is during your eating window, you can opt for higher intensity workouts as the body, at this time, now has enough fresh fuel to burn, without relying on stored up ones.

Some tips to help you exercise safely while fasting

Stay hydrated

Water is one thing that should be constant with you on your fasting journey.
During workouts or exercise, the need for it doubles.

Keep intensity low

If you push yourself too hard and begin to feel dizzy or light-headed, take a break. Listening to your body is important.

Know when to back-off

As you listen to your body, it’ll tell you when it has had enough and can’t go further, it’ll communicate with you when it doesn’t like a particular routine and when it is no longer at ease.
That is the time to stop. Don’t push it, don’t say “one more round”, just back off! Know also that it's not all types of intermittent fasting best suits you.

In conclusion, exercise like cardio, weightlifting, running, walking, yoga, etc. all go a long way to aid and speed up getting results during your fasting journey.

The important thing is knowing how to pick the right one for you, know when to do them, how to do them and actually doing them right.

As has been said several times already, always listen to your body and act accordingly.

Health, as they say, is wealth, so stay healthy at all times.

Have you been intermittently fasting and exercising and you're not still achieving your weight loss result? Find out why you're not losing weight.

You May Also Like