Best Workout Schedule for Those Who Do Intermittent Fasting w/PDF

Intermittent fasting is an eating pattern that involves alternating periods of fasting and eating within a specified time window. It is an inexpensive and effective way to lose weight.1 Welton, Stephanie et al. “Intermittent fasting and weight loss: Systematic review.” Canadian family physician Medecin de famille canadien vol. 66,2 (2020): 117-125. 2Vasim, Izzah et al. “Intermittent Fasting and Metabolic Health.” Nutrients vol. 14,3 631. 31 Jan. 2022, doi:10.3390/nu14030631

Pairing a calorie-deficit diet, intermittent fasting, and workout can increase weight loss and help you achieve your best shape.

I’ve already shared a meal plan in my previous article, and here, I’ll share two types of intermittent fasting workout routines; one is for those who work out in the eating window, and the other is for those who train during the fast. Depending on what suits you the most, you can follow one of the routines.

Can You Work Out During Intermittent Fasting?

Workout and intermittent fasting are two of the best and most inexpensive ways to manage and treat obesity and overweight issues without medical assistance. 3Zouhal 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

A study published on the National Institute of Health website has shown working out during the fasted state leads to greater fat utilization than in the fed state. 4Horowitz 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 download the free IF books. The books will enhance your knowledge and teach you how to utilize fasting for maximum health benefits.

Related: How Long Does Intermittent Fasting Take To Work?

5-Day Intermittent Fasting Workout Plan to Do While Fasting

Intermittent fasting workout schedule

Working out while fasting allows your body to use the stored fats for energy and helps you lose weight over time.

Here is a sample of a weekly intermittent fasting workout schedule you can do in the fasted state.


  • Duration: 30 minutes
  • Workout Type: Full Body Low-Intensity Cario Workout
  • Level: Beginner to Intermediate
  • Estimated Calories Burned: 300 to 450
  • 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: 50-75 percent of your maximum heart rate (MHR)
  • Rest day: You can take rest after two or three workout days.
  • Rounds: As many rounds as possible in 30 minutes. You can reduce the time if you feel burned out.

Day 1- Monday

Jumping Jacks15-sec15-sec
Push-ups10 reps15-sec
Mountain Climbing15-sec 15-sec
Burpee5 reps30-sec
Crunches10 reps30-sec
Lateral Lunges5 reps/leg30-sec
Flutter Kicks15-sec30-sec
Forearm Plank45-sec30-sec

Day 2 – Tuesday

Ankle Hops15-sec15-sec
Mountain climber30-sec15-sec
Standard Squat10 reps30-sec
Reverse Crunches10 reps15-sec
Shoulder Taps10 taps/side15-sec
Side Plank20-sec/side15-sec
Jumping Lunges5 reps/leg15-sec
Bear Crawl30-sec30-sec

Day 3 – Wednesday

Jumping Jacks15-sec15-sec
Floor IYT Raises10 reps30-sec
Mountain climber30-sec30-sec
Burpees6 reps30-sec
Flutter Kicks20-sec30-sec
Pushups10 reps45-sec
Forearm Plank60-sec15-sec
Side Plank20-sec/side

Day 4 – Friday

Squat Jump10 reps15-sec
Bear Crawl30-sec30-sec
Mountain Climber30-sec15-sec
Pop Squat10 reps30-sec
Bicycle Crunch10 reps15-sec
High Knees30-sec30-sec
Shoulder Taps10/side15-sec
Alternate Heel Tap10/side30-sec
Forearm Plank60-sec1-min

Day 5 – Saturday

Jumping Jacks30-sec30-sec
Push-ups10 reps45-sec
Squats20 reps30-sec
Spiderman Crunches30-sec30-sec
Tuck ups30-sec45-sec
High Knees30-sec45-sec
Side Plank Hip Dip10 reps45-sec
Plank Jack60-sec

3-Day Intermittent Fasting Workout Routine (in the Fed State)

  • Routine Type: High-intensity Interval Training (HIIT)
  • Duration: 20-30 minutes
  • Level: Intermediate
  • Estimated Calories Burned: 300 to 450
  • Frequency: 3 days a week
  • Target Gender: Males and Females
  • Intensity: 70-85 percent of your MHR
  • Rounds: Do as many rounds as possible


Ankle Hops15-sec15-sec
Burpees10 reps30-sec
Mountain Climber15-sec15-sec
Shoulder Taps10/side30-sec
Flutter Kicks15-sec15-sec
Bear Crawl30-sec30-sec
Pushups10 reps20-sec
Pop Squat10 reps30-sec


Squat Jump 10 reps15-sec
Crossbody Mt. Climber15-sec20-sec
High Knees20-sec30-sec
Plank Jacks10 reps20-sec
Push-ups15 reps20-sec
Touch and Hop10 reps20-sec
Plank Ankle Taps10/side20-sec


Jumping Jacks15-sec15-sec
Lunge Front Kick10/lego30-sec
Flutter Kicks15-sec15-sec
Plank Tucks10 reps30-sec
Burpee10 reps30-sec
Sit Outs10 reps30-sec
Superman Pull10 reps30-sec
Shoulder Taps10/side1-min

Pro Tips:

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

Intermittent Fasting Workout Schedule 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.

Final Thoughts

Intermittent fasting and workout are the best ways to lose and maintain weight – suggested in various studies. 5Welton 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):117-125, 6 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 pair aerobic training with intermittent fasting.

However, you should always remember that 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 weight loss supplements you can include in your diet. So you can check it out if you like.

Please Note: If you follow the routine and start feeling unwell, stop immediately and consult your healthcare professionals.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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