Exercise during Ramadan is essential for maintaining overall health, energy, and fitness levels while fasting. Many people wonder if working out while fasting is safe and how to balance exercise with their spiritual commitments. The good news is that you can stay active during Ramadan by choosing the right workouts, managing hydration and nutrition, and timing your training sessions effectively.
Following a structured approach can maintain muscle mass, improve endurance, and stay active without compromising your fasting routine. Whether your goal is to preserve strength, boost cardiovascular health, or stay mobile, selecting the appropriate workout and training at the right time is key.
Key Takeaways:
- Best workouts: Low-intensity cardio, bodyweight training, Pilates, and light weightlifting.
- Optimal workout timing: Before Iftar, after Iftar, or post-Taraweeh for best results.
- Hydration & nutrition: Prioritize water intake, high-protein meals, and electrolyte replenishment.
- Listen to your body: Avoid overexertion and choose moderate-intensity workouts.
This guide covers the top 10 workouts during Ramadan, expert-backed strategies, and practical tips to help you stay fit and energized while fasting.
What Is the Best Time to Work Out During Ramadan?
The timing of your workouts during Ramadan significantly impacts your energy levels and performance. Here are the best options:
1. Before Suhoor (Pre-Dawn Workout)
This is ideal for early risers who prefer to start their day with exercise. A light workout before Suhoor can help wake up the body and improve circulation. Focus on gentle stretching, yoga, or a short walk to avoid fatigue. Staying active in the morning also supports healthy lifestyle habits that enhance overall well-being.
2. Before Iftar (Evening Workout)
Working out right before Iftar suits those who prefer training in a fasted state. This is best for low- to moderate-intensity workouts such as cardio for weight loss, walking, and bodyweight exercises. Keep workouts short (20-30 minutes) to prevent exhaustion.
3. After Iftar (Post-Meal Workout)
For those looking to strength train or engage in higher-intensity workouts, post-Iftar is the best time. Your body will have replenished energy, making lifting weights, doing resistance training, or performing moderate-intensity cardio easier. Wait 1-2 hours after Iftar to allow for digestion before training.
4. After Taraweeh Prayers
A late-night workout is ideal for those with energy after Taraweeh. Low-impact activities like yoga, stretching, or a light walk can aid digestion and help you relax before bed.
Pro Tip: Choose a workout time based on your energy levels, daily schedule, and fitness goals.
What Are the Top 10 Workouts and Exercises During Ramadan?
1. Low-Intensity Steady-State (LISS) Cardio
Best time: Before Iftar or after Taraweeh
Duration: 20-30 minutes
LISS cardio, such as brisk walking, cycling, or light jogging, is excellent for maintaining endurance without exhausting energy.
Benefits:
- Improves heart health
- Burns fat without muscle loss
- Keeps energy levels stable
2. Bodyweight Strength Training
Best time: After Iftar
Duration: 20-40 minutes
Bodyweight exercises like squats, push-ups, lunges, and planks help maintain muscle strength. These can be done without equipment and at your own pace.
Sample Workout Routine:
- Squats – 3 sets of 15 reps
- Push-ups – 3 sets of 12 reps
- Lunges – 3 sets of 10 reps per leg
- Plank – 3 sets of 30 seconds
3. Yoga and Stretching
Best time: Before Suhoor or after Taraweeh
Duration: 15-30 minutes
Yoga enhances flexibility, stress relief, and muscle recovery, making it a great addition to your Ramadan fitness plan.
Recommended Yoga Poses:
- Child’s Pose (for relaxation)
- Downward Dog (for flexibility)
- Warrior Pose (for strength)
4. Resistance Band Workouts
Best time: After Iftar
Duration: 30-40 minutes
Resistance bands provide an effective, low-impact strength training alternative during fasting.
Sample Exercises:
- Banded Squats – 3 sets of 15 reps
- Seated Rows – 3 sets of 12 reps
- Shoulder Press – 3 sets of 10 reps
5. Light Weight Training
Best time: After Iftar
Duration: 30-45 minutes
Using lighter weights with higher repetitions helps maintain muscle without excessive strain. If you’re looking to improve strength, check out these weight lifting techniques for better muscle maintenance.
Best Exercises:
- Dumbbell Press – 3 sets of 12 reps
- Bent-Over Rows – 3 sets of 10 reps
- Leg Press – 3 sets of 12 reps
6. Swimming
Best time: After Iftar
Duration: 30-40 minutes
Swimming is a low-impact, full-body workout that helps maintain cardiovascular fitness without overheating or dehydration.
7. Pilates
Best time: Before Suhoor or after Taraweeh
Duration: 30 minutes
Pilates enhances core strength, flexibility, and endurance while being gentle on the body.
8. High-Intensity Interval Training (HIIT) (With Caution)
Best time: After Iftar
Duration: 15-20 minutes
Short HIIT sessions with longer recovery periods help retain strength and endurance.
🚨 Caution: Keep workouts short and monitor your energy levels to prevent exhaustion.
9. Walking After Taraweeh Prayers
Best time: After Taraweeh
Duration: 20-30 minutes
A leisurely walk after prayers aids digestion and keeps you active.
10. Functional Training
Best time: After Iftar
Duration: 30 minutes
Functional exercises improve mobility, flexibility, and strength using simple movements.
Best Exercises:
- Kettlebell Swings – 3 sets of 12 reps
- Farmer’s Walk – 3 sets of 30 seconds
- Step-Ups – 3 sets of 15 reps
9. Walking After Taraweeh Prayers
Best time: After Taraweeh
Duration: 20-30 minutes
A leisurely walk after prayers aids digestion and keeps you active.
10. Functional Training
Best time: After Iftar
Duration: 30 minutes
Functional exercises improve mobility, flexibility, and strength using simple movements.
Best Exercises:
- Kettlebell Swings – 3 sets of 12 reps
- Farmer’s Walk – 3 sets of 30 seconds
- Step-Ups – 3 sets of 15 reps
How Can You Stay Hydrated and Nourished While Exercising in Ramadan?
Maintaining proper hydration and nutrition is critical for preserving energy levels and muscle function during Ramadan. According to research from the National Library of Medicine, fasting can lead to changes in body composition, but adequate protein intake and hydration can help preserve muscle mass. Ensuring a well-rounded diet with sufficient protein, complex carbohydrates, and healthy fats supports sustained energy levels throughout the day.
- Suhoor (Pre-Dawn Meal): Include protein-rich foods like eggs, yogurt, and whole grains.
- Iftar (Breaking Fast): Break your fast with dates, fruits, and a balanced meal of carbs, protein, and healthy fats. Adding protein smoothies to your diet can help muscle recovery and replenish energy.
- Water Intake: Drink 8-10 glasses between Iftar and Suhoor.
- Electrolyte Replenishment: Consider coconut water, natural fruit juices, and soups.
Final Thoughts: What Is the Best Way to Exercise During Ramadan?
Exercise during Ramadan is essential for maintaining fitness and overall well-being. Choosing the proper workout during Ramadan, staying hydrated, and listening to your body are crucial. You can stay active while fasting whether you prefer low-intensity workouts, bodyweight training, or strength exercises.
By following these top 10 Ramadan workouts, you can maintain muscle, improve endurance, and stay active while observing Ramadan.
