Intermittent fasting is an eating pattern involving alternating fasting periods and eating within a specified time window. It is an inexpensive and effective way to lose weight and improve health.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.3 Time-Restricted Eating and High-Intensity Exercise Together More Effective for Weight Loss – written By Victoria Stokes verified by Jennifer Chesak, MSJ, Healthline.com
I already shared a meal plan in my previous article, and here, I’ll show you the kind of exercises you can do while fasting and how you can design workout routines if you follow time-restricted fasting.
I’ll also share two workout samples: one you can do while fasting and the other during the eating window. You can follow either of the routines, depending on what suits you best.
Can You Work Out During Intermittent Fasting?
Yes, you can combine both to stimulate fat loss or improve your fitness. Exercising and intermittent fasting are two of the best and most practical ways to manage and treat obesity and overweight issues without medical assistance. 4Zouhal 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. 5Horowitz 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 a fasting state will significantly help you lose weight over time.
However, you may not be able to work out as efficiently as you do during 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 books on Intermittent Fasting. The books will enhance your knowledge and teach you how to utilize fasting for maximum health benefits.
Types of Workouts You Can Do While Fasting
- Low-Intensity Steady State (LISS)
- Endurance Cardio
- High-Intensity Interval Training (HIIT)
- Resistance Training
1. Low-Intensity Steady State (LISS)
Low-intensity cardio involves performing exercises at a steady pace, typically at 40 to 60 percent of your maximum heart rate.
It includes basic exercises, such as climbing stairs, jogging, squatting, etc. It is suitable for everyone, from males to females and beginners to pros.
LISS cardio helps enhance fat loss, maintain a healthy weight, and keep you fit and active.
Example of 30-minute low-impact cardio:
- Jumping Jacks: 15-second x 5 sets, 30-second rest between sets
- Push-ups: 6-8 reps x 3 sets, 45-second rest
- Burpees: 5 reps x 5 sets, 1-minute rest
- Mountain Climber: 15-second x 5 sets, 30-second rest
- Lunges: 10 reps (5 per leg) x 5 sets, 45-second rest
- Forearm Plank: 45-second x 5 sets, 45-second rest
- Lateral Plank: 20-second per side x 5 sets, 15-second rest
- You can add more exercises to this list of aerobic movements.
You can do LISS cardio every day of the week for 30 minutes to one hour.
2. Endurance Cardio
Endurance cardio is faster than LISS and slower than HIIT.
It involves performing exercises at 60-75 percent of maximum heart rate.
Endurance cardio uses both fats and carbs as energy sources and helps increase fat loss and heighten cardiovascular fitness.
Any exercises can be a part of this program, but ensure you maintain a moderate pace.
I recommend performing endurance cardio four to five times weekly, spending 30-45 minutes per session.
3. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is quicker than LISS and moderate-paced cardio and requires more energy from carbs to perform.
It is performed at 75 to 95 percent of the maximum heart rate and is usually done in short intervals, followed by short recovery periods.
For example, performing mountain climbers for 15 seconds at a fast pace, followed by 30 seconds of rest, and then repeating it for the desired time (like 10 minutes) is considered HIIT.
You can pick any exercises that can be done at a fast pace and design your HIIT program.
4. Resistance Training
Resistance training involves lifting weights. It helps build lean mass, increase bone density, bolster joints, and helps build a sturdy, defined, and aesthetic physique.
Resistance training is essential for everyone, whether you want to gain weight or lose fat.
If you train at home, you can use resistance bands and dumbbells to build muscle, but the gym is the best place for lifting weights.
Here, I’ve got some helpful resources for you:
How to Design an Intermittent Fasting Workout Plan
Some people follow a 16/8 pattern, some 14/10, and some 5/2, so a workout plan that works for one may not work for others.
That’s why you’ll have to craft your own workout routine depending on your fasting pattern, daily ritual, current fitness level, and goal.
Here are some important things you should consider while programming your workout:
1. Your Fasting Time
If you follow a 16/8 pattern (dinner at 6 PM and breakfast at 10 AM, you have eight hours of eating window), then you can train either in the morning on an empty stomach and have your breakfast at 10 or close to your last meal which is 6 in the evening.
Whatever your fasting schedule is, try to exercise before mealtime so you can get adequate macros after training.
You can also train twice a day, LIIS or endurance cardio in the morning and weight training in the evening (before the last meal).
2. Fitness Level and Goal
I hope you’ve understood when to exercise and now it’s time to the selection of exercises.
As I’ve outlined the kinds of workouts (LISS, endurance, HIIT, and resistance training) you can do while fasting, here’s how you can integrate them into your fasted workout routine:
- LIIS: Suitable for all, and you can do it every day of the week.
- Endurance: Suitable for all and can be done four to five times a week.
- HIIT: It is for intermediate and experienced fitness enthusiasts, and you can do it three times weekly.
- Strength Training: Suitable for all and can be paired with the above three workouts. For example, you can do strength training three times and cardio three days in a six-day routine.
3. Place You Train at
I recommend you get a gym subscription and train in the gym as you’ll have access to multiple equipment, from cardio to weight machines.
However, if you don’t have time or money to spend on a gym, the second best time I suggest is to get resistance bands and dumbbells and combine them with bodyweight exercises to train at home.
If you have no equipment at all, you can follow the workout samples I’ve shared below.
Workout Routine Samples for Those Who Do Intermittent Fasting
Workout A – Low-Intensity Cardio Workout
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.
Summary:
- 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
- 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
| Workout | Activity | Rest |
|---|---|---|
| Jumping Jacks | 15-sec | 15-sec |
| Push-ups | 10 reps | 15-sec |
| High-knees | 15-sec | 15-sec |
| Mountain Climbing | 15-sec | 15-sec |
| Burpee | 5 reps | 30-sec |
| Crunches | 10 reps | 30-sec |
| Lateral Lunges | 5 reps/leg | 30-sec |
| Flutter Kicks | 15-sec | 30-sec |
| Forearm Plank | 45-sec | 30-sec |
Day 2 – Tuesday
| Workout | Activity | Rest |
|---|---|---|
| Ankle Hops | 15-sec | 15-sec |
| Mountain climber | 30-sec | 15-sec |
| Standard Squat | 10 reps | 30-sec |
| Reverse Crunches | 10 reps | 15-sec |
| Shoulder Taps | 10 taps/side | 15-sec |
| Side Plank | 20-sec/side | 15-sec |
| Jumping Lunges | 5 reps/leg | 15-sec |
| Bear Crawl | 30-sec | 30-sec |
Day 3 – Wednesday
| Workout | Activity | Rest |
|---|---|---|
| Jumping Jacks | 15-sec | 15-sec |
| Inchworm | 30-sec | 15-sec |
| Floor IYT Raises | 10 reps | 30-sec |
| Mountain climber | 30-sec | 30-sec |
| Burpees | 6 reps | 30-sec |
| Flutter Kicks | 20-sec | 30-sec |
| Pushups | 10 reps | 45-sec |
| Forearm Plank | 60-sec | 15-sec |
| Side Plank | 20-sec/side | – |
Day 4 – Friday
| Workout | Activity | Rest |
|---|---|---|
| Squat Jump | 10 reps | 15-sec |
| Bear Crawl | 30-sec | 30-sec |
| Mountain Climber | 30-sec | 15-sec |
| Pop Squat | 10 reps | 30-sec |
| Bicycle Crunch | 10 reps | 15-sec |
| High Knees | 30-sec | 30-sec |
| Shoulder Taps | 10/side | 15-sec |
| Alternate Heel Tap | 10/side | 30-sec |
| Forearm Plank | 60-sec | 1-min |
Day 5 – Saturday
| Workout | Time | Rest |
|---|---|---|
| Jumping Jacks | 30-sec | 30-sec |
| Push-ups | 10 reps | 45-sec |
| Squats | 20 reps | 30-sec |
| Spiderman Crunches | 30-sec | 30-sec |
| Tuck ups | 30-sec | 45-sec |
| High Knees | 30-sec | 45-sec |
| Inchworm | 30-sec | 30-sec |
| Side Plank Hip Dip | 10 reps | 45-sec |
| Plank Jack | 60-sec | – |
Workout B – High-Intensity Interval Training Program
- 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: 75-90 percent of your MHR
- Rounds: Do as many rounds as possible
Monday
| Workout | Time/Reps | Rest |
|---|---|---|
| Ankle Hops | 15-sec | 15-sec |
| Burpees | 10 reps | 30-sec |
| Mountain Climber | 15-sec | 15-sec |
| Shoulder Taps | 10/side | 30-sec |
| Flutter Kicks | 15-sec | 15-sec |
| Bear Crawl | 30-sec | 30-sec |
| Pushups | 10 reps | 20-sec |
| Pop Squat | 10 reps | 30-sec |
Wednesday
| Workout | Time/Reps | Reps |
|---|---|---|
| Squat Jump | 10 reps | 15-sec |
| Crossbody Mt. Climber | 15-sec | 20-sec |
| High Knees | 20-sec | 30-sec |
| Plank Jacks | 10 reps | 20-sec |
| Push-ups | 15 reps | 20-sec |
| Touch and Hop | 10 reps | 20-sec |
| Inchworm | 20-sec | 20-sec |
| Plank Ankle Taps | 10/side | 20-sec |
Friday
| Workout | Time/Reps | Rest |
|---|---|---|
| Jumping Jacks | 15-sec | 15-sec |
| Lunge Front Kick | 10/lego | 30-sec |
| Flutter Kicks | 15-sec | 15-sec |
| Plank Tucks | 10 reps | 30-sec |
| Burpee | 10 reps | 30-sec |
| Sit Outs | 10 reps | 30-sec |
| Superman Pull | 10 reps | 30-sec |
| Shoulder Taps | 10/side | 1-min |
Pro Tips:
- You can take pre-workout drinks or snacks before the workout so that you can do well.
- 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 workouts are the best ways to lose and maintain weight, as suggested in various studies. 6Welton 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, 7 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 combine resistance and 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.
References
- 1Welton, 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
- 3Time-Restricted Eating and High-Intensity Exercise Together More Effective for Weight Loss – written By Victoria Stokes verified by Jennifer Chesak, MSJ, Healthline.com
- 4Zouhal 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
- 5Horowitz 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
- 6Welton 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
- 7Hottenrott, 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
