How to Workout in Ramadan | Practical Workout Tips and Nutrition Guide

Summary 

• Set the right goal for Ramadan: prioritize fat loss + muscle maintenance (body recomposition), not heavy bulking or PR chasing; Ramadan rewards consistency and recovery.

• Train at the right time: best options are after Iftar (most practical), after Taraweeh (more time), or before Suhoor (if you can wake early). If training before Iftar, keep it light to avoid dehydration.

• Keep workouts short and smart: aim for 3 workouts/week, 30–45 minutes, and reduce intensity by 15–25% (slightly lighter weights, fewer sets, more rest) to protect energy and prevent burnout.

• Choose the right type of training: use strength training to maintain muscle and add light cardio only if it supports your goal, avoid heavy lifting while fully fasted if you feel drained.

• Eat and hydrate strategically: break fast with water + dates/fruit, keep dinner balanced (protein + complex carbs + vegetables + healthy fats), make Suhoor filling but not huge (protein + slow carbs + fats), and hydrate steadily from Iftar to Suhoor while limiting fried foods, excess sugar, and caffeine.

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Ramadan is honestly one of the best times to reset your fitness and your headspace. You’re already in a structured routine, your eating window is controlled, and you’re naturally more mindful. If you play it smart (not extreme), you can lose fat, maintain muscle, and build consistency without burning out.

Turning your fitness around in a month sounds cliché, I know, but your body adapts fast when you finally give it structure. And once you start seeing small wins (better energy, less bloating, clothes fitting better), motivation gets easier.

You’ll often hear “it takes 3 weeks to build a habit.” Whether the exact number is 21 days or not, the principle is real: consistency beats intensity, especially in Ramadan.

Who is this for?

Anyone who wants to:

• Get fitter during Ramadan without crashing their energy

• Lose fat and look leaner (without losing strength)

• Maintain muscle and support body recomposition

• Create habits that actually last after Eid

Want to get fit this month? Check out these 5 exercises you can do during Ramadan!

Ramadan Fasting

Ramadan is the holiest month in the Islamic calendar. Muslims fast from sunrise to sunset; no food and no water.

The spiritual purpose is central: self-control, gratitude, purification, and closeness to Allah. But yes, the physical side effects matter too: your hydration, sleep, training capacity, and appetite all shift.

Intermittent Fasting

Intermittent fasting comes in different forms, but the common one is 16/8; fast for 16 hours, eat in an 8-hour window.

It’s popular for weight loss and sometimes body recomposition. There are skeptics too, fair. But body results usually depend on total calories, protein, training, and sleep, not the fasting “label.”

We interviewed, Brandon Mentore to debunk some myths about Intermittent Fasting.

Ramadan Fasting Vs. Intermittent Fasting

The big difference: spirituality + no water.

Practically:

• Intermittent fasting usually allows water (Ramadan doesn’t).

• Ramadan routines also include changes in sleep, prayers, and meal patterns.

But training strategy overlaps a lot: timing, hydration planning, and choosing the right intensity.

Get the most out of your Intermittent Fasting during Ramadan!

Practical Workout Tips

Working out in Ramadan is challenging. With less time, energy, and motivation, you need to be smart about your fitness, not just disciplined. What intensity to focus on, the best times to workout, and what frequency to have, are some crucial questions asked.

Let’s dive into some practical tips and critical questions that will make your training more effective.

1) Clarify your goals (keep it realistic)

Ramadan is not the best month to chase PRs or “dirty bulk.” Your best wins in Ramadan usually look like:

• Fat loss

• Maintaining muscle mass

• Feeling lighter, more energetic

• Better discipline with food

That’s why body recomposition becomes possible for a lot of people (especially if you have fat to lose).

2) Workout routine (frequency + duration)

For most people: 3 workouts per week is the sweet spot.

If you’re normally training 5–6 days/week, drop it to 3–4 and protect your recovery. Keep sessions 30–45 minutes.

• High intensity? Keep it closer to 30 minutes

• Low–moderate intensity? 45 minutes is fine

3) Intensity of training (the “smart” adjustment)

During Ramadan, your training should feel like:
“I worked hard, but I could still do a bit more.”

A simple way: reduce intensity by ~15–25% by adjusting:

• slightly lighter weights

• 1–2 fewer sets

• a bit more rest

• fewer all-out finishers

This matters because dehydration + fatigue can creep up fast, especially later in the day. And if you go too hard while fasting, recovery suffers.

4) Choose the right time to workout 

This is where most people either thrive or feel miserable.

Option A: Post-Iftar (best for most people)

Eat Iftar, hydrate, wait a bit, then train.
This is the most practical approach because you can train fed + hydrated, which supports performance and muscle maintenance.

Option B: After Taraweeh (best if you prefer late training)

If you’re already up and you can handle training later, this works well, just don’t turn it into a 90-minute marathon. Keep it clean and focused.

Option C: Before Suhoor (works for disciplined early risers)

Great if you can wake up earlier and still get enough sleep. You’ll train, then eat and hydrate immediately after.

Option D: Right before Iftar (fasted)

This is popular because people have time, but it’s the riskiest if you go intense because you’re dehydrated. If you do this, keep it light: walking, mobility, light cardio, easy circuit. 

Fasted workouts are still debated, but a safe rule is:

• Fat loss goal → light fasted cardio can work

• Muscle maintenance goal → avoid intense fasted lifting

5) Type of workout: cardio or strength?

Do the one that matches your goal (and your energy).

• If fat loss is priority: cardio helps (especially after Iftar or light pre-Iftar)

• If muscle maintenance is priority: strength training matters most (but do it fed, not dehydrated)

Do look into cardio vs. weights to figure out what's better for you.

Make sure to wear proper gym joggers while doing cardio to maximize the mobility of your legs.

Check out the full body workout without equipment.

6 - Be Mindful Of Your Energy

6) Be mindful of your energy (and don’t ignore sleep)

This is the “real life” part: prayers, work, family, sleep, everything shifts.

So instead of copying someone else’s perfect Ramadan plan, build your own:

• When do you feel most awake?

• When do you have time consistently?

• When can you train without rushing?

Also, sleep disruption is common in Ramadan, so don’t underestimate recovery. 
To stay more mindful, keep a fitness journal (even simple notes in your phone).

Nutrition Guide

The month of Ramadan is about conscious eating. Your metabolism slows down as for most extended hours you are not consuming water and food. Most people have poor eating habits during Ramadan which causes them to gain weight.

On the contrary, Ramadan is the month where you should lose weight, and feel great about your health. Fasting is the best way to lose weight and Ramadan is the best opportunity if you know how to take care of your diet.

We will discuss what you should eat in Iftar, dinner, and Suhoor, what portions and what foods to avoid. Eating healthy in Ramadan is easier than you think.

Iftar

 Iftar is when you break your fast during Ramadan at the sunset. Your aim should be to bring back your lower sugar levels back to normal and have more fluid intake.

Your body needs a quick burst of energy so that you can get all set for Maghrib prayer and/or 10 minute HIIT session.

What To Eat In Iftar?

• Fruits and dried fruits that provide you a high amount of sugar for bursts of energy. A handful of dried fruits. For instance, dates are the best source of energy. One serving of any fruit
• Fresh juice without any artificial sugar added - 250 ml
• Milk - which has natural sugar and water to replenish - 250 ml

After iftar, you can have your main meal of the day; dinner.

If you're not sure about what to eat in Iftar, look at the Ramadan food diet plan by Mahmood Hussein!

Dinner

In Ramadan, dinner will be your most massive meal. However, the dinner is supposed to be healthy as it is not a feast. Here is a balanced approach with right portions.

1 - Complex carbs

• You need complex carbs as they release energy slowly throughout the day.
• Examples: Rice, whole grain bread, oats, lentils, potatoes, etc.
• One small bowl = 2 servings
• Two servings for women, 3-4 for men

2 - Proteins

• Proteins take the longest to break down. The slow process will help you curb your cravings. Great option for muscles if you are having dinner after the workout.
• Examples: baked or grilled chicken, beef, lamb, eggs, chickpeas, bean, fish and other seafood.
• One serving = 1 ounce or 30 grams
• 2-3 servings for women, 4-5 for men

3 - Vegetables

• Vegetables are low in calories and high in fZiber. If you want to be lean, then fill your plate with vegetables and eat as much as you can.
• Examples: green leafy vegetables, onion, cucumbers, carrots, cauliflower, etc.
• One serving = 80 grams - at least have 2-3 servings

4 - Dairy

• Dairy is not very popular but essential. Some are lactose intolerant, but it can be consumed in different forms and moderate portion.
• One serving = 1 cheese slice = 1 cup of milk = 1 small cup of yogurt or cottage cheese

5 - Healthy Fats

• You will add healthy fats mostly during your cooking or prep. They are high in calories so should be consumed in small amounts
• Examples: 1 tbsp olive oil, a handful of nuts, fish, i.e., high in omega-3 fatty acids,
• Other examples; avocado, hummus, olive oil on vegetables, etc.

Fond of healthy fats? Switch to a low carb, high fat Keto diet this Ramadan!

Midnight Snack

If you are hungry at midnight, make sure to eat lighter snacks.

Tip: After 30 minutes of dinner, or 30 minutes before sleeping, have one serving of fruit to aid digestion.

Cooking Method

Grill, boil, steam, bake, and the shallow fry will maintain nutrients. Avoid frying or deep frying as it removes most nutrients.

Suhoor

Suhoor is the last meal before you fast. Therefore, eating a healthier meal in Suhoor is vital towards having an energetic day. Try to consume a wholesome moderate meal with proteins, complex carbs, and healthy fat.

This balanced approach and composition will keep you energetic and filled for many hours. Some great options are peanut butter toast with banana slices, eggs on toast, and smoothies. Try to have one meal with a smoothie.

Tip: Do not overeat; portion size in Suhoor will be half your dinner.

Foods to Avoid

1. Fast food and processed food. Example: burger, chips, deep fried chicken and samosas.
2. Refined carbs such as white bread and white flour.
3. Too much fatty foods such as oily curries and anything fried which drips of oil.
4. Too much sugar - pastry, cakes, traditional sweets, etc.
5. Avoid spicy food which may upset the stomach with indigestion and bloating.
6. Reduce your caffeine intake from coffee, tea, and sodas.

To Conclude

Ramadan is a blessed month where Muslims are given the opportunity to be mindful of their acts. Eating healthy and exercising is a way to take care of your body. And taking care of your health is a blessed act. The above tips and guidelines are not just for Muslims but anyone who is looking to benefit from any Intermittent Fasting. The dynamics are slightly different - however, the essence is the same when it comes to body performance.

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