Ramadan is a holy month of fasting, reflection, and spiritual growth. However, maintaining fitness and exercise routines during fasting can be challenging. The key is knowing the best time for exercise during Ramadan to balance energy levels and prevent exhaustion. In this guide, we’ll explore the ideal workout timings and fitness strategies to keep you active and healthy.
What Is the Best Time for Exercise During Ramadan?
Finding the right time to work out while fasting is crucial to ensure energy levels remain stable. Here are the three most effective times to exercise during Ramadan:
Before Suhoor (Pre-Dawn Workout)
Best for: Light cardio, stretching, and yoga
- Exercising before Suhoor allows you to replenish energy with food and water immediately after.
- Ideal for low-intensity workouts like stretching, brisk walking, or yoga.
- Avoid high-intensity workouts, as they may cause dehydration throughout the day.
Before Iftar (Pre-Sunset Workout)
Best for: Fat-burning workouts
- Exercising 30–45 minutes before Iftar can help maximize fat burning.
- Low-to-moderate intensity exercises like brisk walking, light jogging, and bodyweight exercises are recommended.
- As Iftar is close, you can rehydrate and refuel immediately after.
After Iftar (Post-Sunset Workout)
Best for: Strength training, high-intensity workouts
- 1–2 hours after Iftar is considered the best time for exercise during Ramadan.
- By this time, you’ve replenished energy and hydration, allowing you to do strength training or high-intensity interval training (HIIT).
- Ensure to warm up properly and avoid overeating before the workout.
Best Workout Routines During Ramadan
Low-Intensity Workouts
- Walking or light jogging
- Yoga and stretching
- Bodyweight exercises (push-ups, squats, lunges)
Strength Training (Best Done After Iftar)
- Weightlifting (light to moderate weights)
- Resistance band exercises
- Core strengthening (planks, sit-ups)
High-Intensity Workouts (Best Done After Iftar)
- HIIT workouts (short bursts of high-energy exercises)
- Circuit training (mixing strength and cardio)
Tips to Stay Energized While Exercising During Ramadan
✅ Stay Hydrated: Drink plenty of water between Iftar and Suhoor.
✅ Choose Nutritious Foods: Opt for protein-rich and complex carb foods to sustain energy.
✅ Listen to Your Body: If you feel dizzy or weak, avoid intense workouts.
✅ Get Enough Sleep: Proper rest is essential for muscle recovery and overall well-being.
FAQs
Can I do weightlifting while fasting in Ramadan?
Yes, but it is best to do weightlifting after Iftar to avoid dehydration and muscle fatigue.
Is cardio recommended before Iftar?
Yes, but it should be low-intensity (like walking or light jogging) to prevent exhaustion.
How can I avoid dehydration while working out in Ramadan?
Drink enough water between Iftar and Suhoor, eat water-rich foods, and avoid salty or caffeinated drinks.