Intermittent Fasting Workout Plan At Home (w/PDF)

If you’re looking for an intermittent fasting workout plan, you came to the right place. I’ll share two types of intermittent fasting workout routines in this article. The first one is for those who work out while fasting, and the other is for those who work out in the eating window.

Depending on what suits you the most, you can follow one of the routines. Moreover, you can also alternate them on different days.

For example, you can work out in the fasted state on Monday, and in the fed state on Tuesday, and rest on Wednesday. And you can repeat this pattern for the desired period.

Can you work out during intermittent fasting?

Workout and intermittent fasting are the two best and inexpensive ways to manage and treat obesity and overweight issues without medical assistance. 1Zouhal H, Saeidi A, Salhi A, et al. Exercise Training and Fasting: Current Insights. Open Access J Sports Med. 2020;11:1-28. Published 2020 Jan 21

Working out during the fasted state leads to greater fat utilization than the fed state – suggested in a study published on the National Institute of Health website. 2Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. Am J Physiol. 1997 Oct;273(4): E768-75

Your body uses stored fats as the primary energy source when you work out while fasting. So working out during the fasted state will significantly help you lose weight over time.

However, you may not be able to work out as efficiently as you do in the eating window because your body needs energy that comes from the foods. So, alternating the workout timing would be a better choice.

Intermittent fasting has various patterns, such as 14/10, 16/8, 18/6, and 12/12. And depending on what suits you the most, you can follow one of them.

If you’re a newbie, you can get a book so that you can follow the IF more efficiently.

Related: How Long Does Intermittent Fasting Take To Work?

5-Day Intermittent Fasting Morning Workout Routine (in the fasted state)

Intermittent fasting workout schedule

Working out while fasting allows your body to use the stored fats for energy. And this will help you lose weight efficiently over time.

If you do the cardio workout with intermittent fasting, you can follow the below workout plan.


  • Duration: 30 minutes
  • Workout Type: Full Body Aerobic Exercises
  • Level: Beginner to Intermediate
  • Estimated Calories Burned: 300 to 400
  • Frequency: 5 times a week
  • Prefer time to workout: Morning (you can also do it whenever suits you the best)
  • Suitable for: Men and Women
  • Equipment Needed: No
  • Intensity: 60-75 percent of your maximum heart rate (MHR)
  • Rest day: You can take rest after two or three workout days.
  • Rounds: 2-3
You may also like: HIIT vs. Steady-State Cardio

Day 1

Jumping Jacks30-sec30-sec
Pushups20 reps30-sec
Mountain Climbing30-sec 30-sec
Burpee10 reps45-sec
Crunches20 reps30-sec
Lateral Lunges10 reps30-sec
Flutter Kicks30-sec30-sec
Split Squat10 reps30-sec
Repeat twice

Day 2

Round: 2 for beginners and three for intermediate.

Mountain climber30-sec30-sec
Burpee10 reps60-sec
Reverse Crunches20 reps30-sec
Jump Squat10 reps30-sec
Pushup20 reps30-sec
Leg Raises10 reps30-sec
Side Plank30-sec30-sec
Plyo Lunges10 reps60-sec
Bear Crawl60-sec40-sec
Alternate Heel
Touch Crunch
20 reps 10 reps
repeat twice

Day 3

Jumping Jacks30-sec30-sec
Floor IYT Raises10 reps30-sec
Mountain climber30-sec60-sec
Tuck ups10 reps30-sec
Burpees10 reps45-sec
Flutter Kicks30-sec30-sec
Pushups20 reps45-sec
Squats20 reps45-sec
Side Plank30-sec

Day 4

Squat Jump10 reps30-sec
Bear Crawl60-sec45-sec
Mountain Climber30-sec30-sec
Plyo Lunges10 reps45-sec
Bicycle Crunch20 reps30-sec
High Knees30-sec45-sec
Butterfly Sit-ups10 reps30-sec
Shoulder Tap20 taps30-sec
Heel Touch Crunch10 reps45-sec
Tuck ups10 reps

Day 5

Jumping Jacks30-sec30-sec
Burpees10 reps45-sec
Situps20 reps30-sec
Lateral Lunges10 reps30-sec
Tuck ups10 reps45-sec
Narrow Pushup15 reps30-sec
High Knees30-sec45-sec
Mountain Climbing30-sec30-sec
Floor IYT Raises 10 reps45-sec

4-Day Intermittent Fasting Evening Workout Plan (in the Fed State)


  • Routine Type: High-intensity Interval Training (HIIT)
  • Duration: 25-30 minutes
  • Level: Beginner to Intermediate
  • Estimated Calories Burned: 350 to 450
  • Frequency: 4 days a week
  • Suitable for: Men and Women
  • Intensity: 75-90 percent of your MHR
  • Rounds: 2-3


Plyo Lunges10 reps20-sec
Burpees10 reps30-sec
Mountain Climber30-sec20-sec
Tuck ups10 reps20-sec
Shoulder Tap20 taps30-sec
Heel Touch Crunches10 reps20-sec
Bear Crawl30-sec30-sec
Butterfly Situp 10 reps20-sec
Frog Jump10 reps30-sec
Reverse Crunches20 reps30-sec


Burpees10 reps30-sec
Shadow Boxing 30-sec20-sec
Heel Touches10 reps20-sec
Squat Jump 15 reps30-sec
Flutter Kicks30-sec20-sec
Pushup20 reps30-sec
Floor IYT Raise10 reps20-sec
Leg Raises10 reps20-sec
Forward Lunges10 reps20-sec
Glute Bridge10 reps20-sec


Forward Lunges10 reps20-sec
Burpee10 reps30-sec
Bird Dog Plank20-sec20-sec
Mountain climbers30-sec20-sec
Leg Raises10 reps20-sec
Jumping Split Squat10 reps30-sec
Lateral Squat10 reps20-sec
Narrow Pushup15 reps30-sec
Superman Pull10 reps20-sec
Reverse Crunches15 reps20-sec


Squat Jump10 reps20-sec
Bear Crawl60-sec20-sec
Mountain Climber30-sec30-sec
Plyo Lunges10 reps20-sec
Bicycle Crunch20 reps20-sec
High Knees30-sec30-sec
Butterfly Sit-ups10 reps30-sec
Shoulder Tap20 taps20-sec
Heel Touch Crunch10 reps30-sec
Tuck upsTen reps

Pro Tips:

  1. You can take pre-workout drinks or snacks before the workout so that you can do well during the session.
  2. Keep yourself hydrated during the workout whether you work out while fasting or after fasting.

Intermittent Fasting Workout Routine PDF

If you want to work out systematically, you can download the PDF of the intermittent fasting workout plan, depending on when you work out.

The last take on Fasting, Workout, and Weight Loss

Intermittent fasting and workout are the best ways to lose and maintain weight – suggested in various studies. 3Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-1254 Hottenrott, Kuno et al. “Exercise Training, Intermittent Fasting and Alkaline Supplementation as an Effective Strategy for Body Weight Loss: A 12-Week Placebo-Controlled Double-Blind Intervention with Overweight Subjects.” Life (Basel, Switzerland) vol. 10,5 74. 21 May. 2020

Moreover, they improve heart health, lower and maintain blood sugars, improve lipid profile, and may treat diabetes and obesity without medication.

So, if you want to lose excess fats effectively, you can do aerobic training with intermittent fasting.

But, weight loss is only possible if you consume fewer calories than your body uses throughout the day.

You can manage your calorie consumption by eating low-calorie foods that fill you up, fasting, and exercising.

Moreover, you can use supplements to speed up your weight loss. I’ve made a list of some best supplements you can include in your diet. So you can check it out if you like.

Note: If your weight is average, you don’t need to work out while fasting.

Related Articles:


Photo of author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...