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 Medicin 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
Exercising while intermittent fasting helps increase weight loss and 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 today, I’ll show you the kind of workouts you can do while fasting.
I’ll also share free workout plans that work well along with time-restricted fasting to improve your shape and fitness.
So, if you do intermittent fasting and are looking for a workout plan you can do on an empty stomach, keep reading this.
Can You Work Out During Intermittent Fasting?
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
Exercising during the fasted state leads to greater fat utilization than in the fed state, allowing your body to use stored fats as the primary energy source. 5 Horowitz 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
This helps increase weight loss and improve physical appearance over time.
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.
Types of Workouts You Can Do While Fasting
You can do any exercise you like or feel manageable to do while fasting, including low-impact cardio (such as brisk walking), lifting weights, or just Yoga.
- Low-Intensity Steady State (LISS)
- Endurance Cardio
- Calisthenics
- Resistance Training
- Hybrid 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. Calisthenics
Calisthenics is a bodyweight training. It involves performing strength and mobility exercises that build a strong, ripped, and flexible body with little or no equipment.
It requires a combination of your muscles and mind to perform each move efficiently.
Push-ups, chin-ups, dips, squats, lunges, burpees, pull-ups, and planks are the best examples of calisthenic exercises.
You can do calisthenics anywhere, such as at home, on the ground, on the street, and in the gym.
4. Resistance Training
Resistance training involves lifting weights. It helps build lean mass, increase bone density, bolster joints, and help 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:
5. Hybrid Training
Hybrid training involves various exercises, from powerlifting and cardio to bodybuilding and calisthenics. The combination of all helps improve overall fitness and shape.
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 have to craft your own workout routine depending on your fasting pattern, daily ritual, current fitness level, and goal.
Here are some 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 for 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.
- 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 pieces of equipment, from cardio to weight machines.
However, if you don’t have time or money to spend on a gym, the second-best option 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.
4-Week Hybrid Workout Plan to do While Intermittent Fasting
- Day 1: Strength Training
- Day 2: Endurance Workout
- Day 3: Balance Exercises
- Day 4: Strength Training
- Day 5: Endurance Workout
- Day 6: Balance Exercises
- Day 7: OFF
Day 1 – Strength Training
| Exercises | Sets | Reps |
|---|---|---|
| Overhead Press | 3 | 12-15 |
| Racked Squat | 3 | 12-15 |
| Bridge DB Press | 3 | 10/side |
| Single-arm Row | 3 | 10/side |
| High Pulls | 3 | 10-12 |
Day 2 – Endurance Workout
Rest for 20-30 seconds between exercises. Aim for 3-4 rounds.
| Exercises | Activity |
|---|---|
| Kettlebell Swings | 10 reps per arm |
| Mountain Climbers | 15-20 seconds |
| Squat Jacks | 10-12 reps |
| Single-arm Clean & Press | 6-8 reps per side |
| Half Kneeling Oblique Chop | 10 twists per side |
Day 3 – Balance Exercises
| Exercises | Sets | Reps |
|---|---|---|
| Single-leg Deadlift | 3 | 6 per side |
| Kettlebell Windmill | 3 | 5 per side |
| Renegade Row | 3 | 5 per side |
| Curtsy Lunges | 3 | 5 per side |
| Single-leg Bridge | 3 | 10 per side |
Day 4 – Strength Training
| Exercises | Sets | Reps |
|---|---|---|
| Lunge to Press | 3 | 5 per side |
| Sumo Squats | 3 | 10-12 |
| Lateral Raises | 3 | 10-12 |
| Gorilla Row | 3 | 12-15 |
| Biceps Curls | 3 | 12-15 |
| Skull Crushers | 3 | 12-15 |
Day 5 – Endurance Workout
| Exercises | Activity |
|---|---|
| Jumping Jacks | 30 seconds x 5 sets |
| Mountain Climber | 30 seconds x 5 sets |
| Burpees | 6 reps x 5 sets |
| Kettlebell Slasher | 6-8 per side x 5 sets |
| Shoulder Tap | 10 per side x 5 sets |
Day 6 – Balance Exercises
| Exercises | Sets | Reps |
|---|---|---|
| Pistol Squats | 3 | 6/side |
| Overhead Lunges | 3 | 5/side |
| Turkish Get-Up | 3 | 5/side |
| Lunge with Rotation | 3 | 5/side |
| Good Morning | 2 | 10/side |
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
Download the following PDFs depending on your needs:
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 fat 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 Medicin 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
