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
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
- 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
| 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 | – |
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
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 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.
Related Articles:
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
- 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
- 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
- 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
- 6Hottenrott, 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
