Effective Workouts During Ramadan

Building strength, boosting endurance, or losing weight all need your daily diet intake to energize the workouts. That is why it is a challenge to follow a consistent workout routine during Ramadan due to fasting and eating schedules. However, with careful planning, you can stay active and fit during this holy month. Following are some effective workouts that you can include in your Ramadan routine:

Cardio Workouts

Cardio exercises are the best workout option for burning calories and increasing heart rate. While following some tough cardio routines can be challenging, the best option is to go for low- to moderate-intensity workouts like walking, swimming, or cycling. Focus on short workouts, around 20–30 minutes, and increase as your body adapts. The best time for Cardio sessions is preferably either before dawn or after iftar.

Strength Workouts

Strength training is convenient as it can be performed anywhere without the need for equipment. It helps to maintain muscle mass and boosts metabolism during Ramadan. These include exercises like lunges, push-ups, planks, and squats. Exercising in a shorter routine helps in energy conservation and more frequent sessions. Consider strength training either before sehri or after iftar, so you have more energy.

Stretching and Yoga

Stretching and Yoga are low-intensity workouts that can be helpful during Ramadan. They can help relieve stress, increase flexibility, improve posture, and promote relaxation. These exercises can be incorporated into the workout routine either before sehri or after iftar. It is better to be properly hydrated before conducting these routines.

High-Intensity Interval Training (HIIT)

HIIT can be a productive way to maximize workouts during Ramadan. These workouts can help burn calories and improve overall fitness in a short time span. During Ramadan, conduct these workouts in the late afternoon or early evening, when you have more energy. Your routine can include exercises like burpees, mountain climbers, and high knees to enhance your metabolism and endurance.

It is crucial to incorporate and adjust various workouts like cardio exercise, strength training, stretching, yoga, and HIIT during Ramadan to keep yourself healthy and active. It is advised to consult with a fitness professional if you have any concerns or health conditions. Remember to stay hydrated and fueled with nutrition after iftar, and prioritize rest and recovery.