Best Exercises to Do During Ramadan and When to Do Them

Exercising during Ramadan requires careful planning to maintain energy levels, prevent dehydration, and avoid fatigue while fasting. Whether you want to stay active, lose weight, or build muscle, choosing the right Ramadan workout and timing can make a big difference.

Best Exercises During Ramadan

1. Light Exercises (For Staying Active During Fasting)

Walking during Ramadan – A great way to stay active without feeling exhausted.

Yoga & Stretching for Ramadan – Helps improve flexibility and relaxation.

Bodyweight Exercises at Home – Simple movements like squats, lunges, and push-ups.

Pilates for Fasting – Strengthens the core with low impact on joints.

2. Moderate Exercises (For Weight Loss and Fitness in Ramadan)

Strength Training in Ramadan – Use light weights with higher repetitions.

Cycling while Fasting – A steady pace to burn calories without excessive fatigue.

Swimming during Ramadan – A low-impact way to stay fit (be careful not to swallow water).

Ramadan Home Workouts – Dance workouts or simple cardio to keep the heart rate up.

3. High-Intensity Exercises (For Athletes & Experienced Fitness Enthusiasts)

HIIT Workouts in Ramadan – Short and intense (15-20 minutes) for fat burning.

Sprinting or Short Runs – Avoid long-distance running to prevent dehydration.

Weightlifting While Fasting – Best for those used to lifting weights.

Best Time to Exercise During Ramadan

1. Before Iftar (30-60 minutes before breaking fast)

Best for low to moderate intensity exercises like walking or stretching.

Helps with fat burning as the body is in a fasting state.

You can refuel immediately after Iftar.

2. After Iftar (1-2 hours after breaking fast)

Ideal for moderate-to-high intensity workouts such as strength training and cardio.

Your body has energy and hydration from food and water.

Avoid exercising immediately after a heavy meal.

3. Late at Night (Before Suhoor)

Great for weight training and muscle building after full digestion.

You can eat and drink after exercising to aid muscle recovery.

Best for night owls who prefer late gym workouts during Ramadan.

4. Early Morning (After Suhoor)

Best for light workouts like yoga, stretching, or a short walk.

Not ideal for intense training as you’ll be fasting for many hours ahead.

Tips for Exercising During Ramadan

✔ Stay Hydrated – Drink enough water between Iftar and Suhoor. 

✔ Eat Healthy – Focus on protein, complex carbs, and healthy fats. 

✔ Listen to Your Body – Stop if you feel weak, dizzy, or lightheaded.

✔ Don’t Overtrain – Reduce workout intensity compared to normal days.

By following these Ramadan fitness tips, you can stay active, maintain muscle mass, and improve overall health while fasting.