Pairing intermittent fasting with exercise can help you achieve your best shape and promote a healthy lifestyle.
You can perform various workouts in the morning, such as low-impact cardio, HIIT, and strength training, to maximize weight loss and enhance overall fitness.
In this article, I’ve shared a couple of morning workout routines, one you can do in the fasted state and the other you can do in the fed state.
These workout programs will help you enhance your aerobic and anaerobic fitness, build muscular strength, and help you develop a better body shape over time.
Whether you’re a male or female, you can follow this program for a couple of months. I believe you’ll see some decent results.
Can You Train In The Morning While Fasting?
Yes, it is okay to work out in the morning in the fasted state. A study suggests that working out while fasting allows your body to use stored fats as the main energy source, leads to greater fat utilization, and helps you lose weight in the long run.1 Vieira, Alexandra Ferreira et al. “Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis.” The British Journal of Nutrition vol. 116,7 (2016): 1153-1164. doi:10.1017/S0007114516003160
However, you shouldn’t do high-intensity interval training (HIIT) during the fast because it can over-exhaust you and make you feel easy and bloating.
If you want to do HIIT, you can do that after an hour of breaking fast.
You can also check out – My one-month intermittent fasting experience and results
14/10 Intermittent Fasting Morning Workout Plan
If you follow a 14/10 intermittent fasting approach (6 P.M to 8 A.M), this routine is for you. It will be a 20-minute low-impact cardio workout schedule, including exercises for every muscle group.
This workout plan can help you increase fat burn, boost your metabolic rate, support weight loss, and enhance your overall health.
You can do it in the fasting state 30-45 minutes after waking up.
Instructions to perform the workout:
- Activity Time: 30 seconds
- Rest time: 30 seconds
- Rest between rounds: 2-minute
Monday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Jumping Jacks | High Knees | Shoulder Tap |
| Push-ups to Plank | Flutter Kicks | Forearm to High Plank |
| Lunge Front Kick | Plank Ankle Taps | Curtsy Lunge |
| Pushups | Situps | Prone IYT Raises |
| Mountain Climber | Inchworm | Crossbody Mt. Climber |
Tuesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Jumping Jack | Squat Jump |
| Squat Thrust | Squat Jump | Kneeling Pushups |
| Alternate Heel Taps | Side Plank Hip Dip | Mountain Climber |
| Curtsy Lunge | Pushups | Shoulder Taps |
| Plank Ankle Taps | Pushup Jack | Flutter Kicks |
Wednesday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Ankle Hops | Jumping Jack | Squat Jump |
| Squat Thrust | Front Lunges | Kneeling Pushups |
| Reverse Crunches | Flutter Kicks | Mountain Climber |
| Curtsy Lunge | Glute Bridge | Shoulder Taps |
| Front Plank | Side Plank | Flutter Kicks |
Friday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Burpees | Jumping Jack | High Knees |
| Shoulder Tap | Front Lunges | Kneeling Pushups |
| Bear Crawl | Crunches | Mountain Climber |
| Curtsy Lunge | Glute Bridge | Jumping Split Squat |
| Plank Ankle Taps | Russian Twist | Flutter Kicks |
Saturday
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Burpees | Squat Jump | High Knees |
| Shoulder Tap | Front Lunges | Inchworm |
| Bear Crawl | Spider Crunches | Cross Mt. Climber |
| Curtsy Lunge | Leg Raises | Lunge to Front Kick |
| Front Plank | Side Plank Hip Dip | Flutter Kicks |
16/8 Intermittent Fasting Morning Workout Schedule
If you follow a 16/8 intermittent fasting approach (5 P.M to 9 A.M), this routine is for you. It will be a 30-45 minute cardio and strength workout schedule that can help you enhance weight loss and build lean mass.
This program is for people who train in the fed state, especially after breaking their fast.
The food you consume will give you energy and help you perform better during the workouts.
Do as many rounds as possible (AMRAP) in 30 minutes on each workout day.
Monday – Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Treadmill | 10 minutes | 3-min |
| Elliptical Cross Trainer | 10 minutes | 3-min |
| Bicycling | 5 minutes | – |
Tuesday – Strength Workout
| Exercise | Reps x Sets | Rest |
|---|---|---|
| Front Squat | 15 x 3 | 2-min |
| Incline Dumbbell Bench Press | 12 x 3 | 2-min |
| V-grip Pulldown | 12 x 3 | 2-min |
| Overhead Press | 10 x 3 | 2-min |
Wednesday – Cardio
| Exercise | Reps/Duration | Rest |
|---|---|---|
| Treadmill | 10 minutes | 2-min |
| Bicycling | 10 minutes | 2-min |
| Battle Rope | 5 minutes | – |
Friday – Strength Training
| Exercise | Reps x Sets | Rest |
|---|---|---|
| Off-Block/Rack Pull Deadlift | 10 x 3 | 2-min |
| Seated Pec Deck Fly | 15 x 3 | 2-min |
| Seated Cable Rowing | 15 x 3 | 2-min |
| Dumbbell Lateral Raises | 12 x 3 | 2-min |
Saturday – Cardio
| Exercise | Activity | Rest |
|---|---|---|
| Treadmill | 10 minutes | 3-min |
| Bicycling | 10 minutes | 3-min |
| Elliptical Cross Trainer | 5 minutes | – |
The Intermittent Fasting Morning Workout PDF
The Takeaway
Combining intermittent fasting with workouts can help increase weight loss and improve your body composition.
You can do various bodyweight aerobic and resistance strength exercises to maximize fat burning, build lean mass, and shape your body.
I’ve shared two intermittent fasting morning workout routines in this article. You can download one of them and adjust the routines according to your needs.
Other than fasting and workouts, you can also integrate low-calorie foods and weight loss supplements into your weight loss program to help you reach your goal faster.
Related Articles: Top 10 Free Books on Intermittent Fasting with PDF
References
- 1Vieira, Alexandra Ferreira et al. “Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis.” The British Journal of Nutrition vol. 116,7 (2016): 1153-1164. doi:10.1017/S0007114516003160
