Can You Workout While Fasting?

Can you workout while fasting? The short answer is yes, but there are a few things you need to keep in mind. In this blog post, we’ll go over what you need to know about working out while fasting, including the benefits and risks.


Intermittent fasting is a popular weight-loss strategy that has gained attention in recent years. One of the main benefits of intermittent fasting is that you can still workout and stay active while fasting. In this article, we’ll discuss the benefits of working out while fasting as well as some tips to ensure you’re still getting the most out of your workout.

What is Fasting?

Fasting is a general term that encompasses a variety of eating patterns, usually involving the abstinence from food for a specific period of time. Popular fasting approaches can range from short-term intermittent fasting (eating within a designated “feeding window”) to more extreme multi-day water or juice fasts. Intermittent fasting has become popular in recent years due to its purported health benefits and convenience. Fasting can be done for any length of time, although it typically lasts anywhere from 12 to 48 hours depending on the individual’s goals and personal preferences.

It is important to note that while some people embrace fasting as part of an overall healthy lifestyle, there may be health risks associated with prolonged periods without food or liquid intake. When considering any type of fasting, it is important to be mindful of your physical partner mental well–being and consult with your healthcare provider if you have any questions or concerns.

Benefits of Fasting

Fasting is not a one-size-fits-all approach to health and wellness, but it has been found to be beneficial in many areas. People who fast often experience positive physical and mental changes including weight loss, improved cognitive performance, improved focus and concentration, reduced inflammation levels, better hormonal balance, increased energy levels and more. Many cultures recognize the spiritual aspects of fasting as well.

As for the physical benefits related to exercise specifically, research has found that exercising while fasting can improve body composition via fat burning. Additionally, fasting before exercise can improve endurance performance as well as reduce lactic acid build up in the muscles. Fasting may also help increase metabolic rate before and after exercise compared with those who are fed prior to training.

Ultimately, whether you choose to go ahead with a fast prior to your workout depends on personal preference and your fitness goals — it’s not necessarily right for everyone so it’s important to find what works best for you.

Pre-Workout Considerations

Working out while fasting has become more popular in recent years. Doing so can be beneficial for the body and for fat loss, but it needs to be done in the right way. Before you decide to workout while fasting, it’s important to consider some factors such as the type of activity you are doing, the frequency of workouts, and the length of your fast. Let’s take a look at these considerations.

Stay Hydrated

When you’re fasting, it is especially important to drink enough water before and during your workout, as dehydration is more likely to occur. This is because you don’t have access to stored carbohydrates (glycogen) in your muscles for energy during exercise so having the right amount of water will help prevent any severe side effects from dehydration. Drink at least a few ounces of water before you start your workout.

During activity, it is essential that your body gets enough fluids to avoid dehydration, which can have negative impacts on your performance. Drinking small and frequent sips of water every 10-15 minutes can be beneficial as it replenishes the body with necessary fluids without overwhelming the stomach. You may also consider taking electrolytes or sports drinks while exercising while fasting to enhance hydration levels and maintain energy.

Eat a Balanced Diet

It’s important to maintain an overall balanced diet when starting a workout routine. Eating a proper mix of healthy fats, lean proteins, and complex carbohydrates is essential for both endurance and strength-building. If you’re planning to work out while fasting, it’s important to note that these macronutrients are necessary for providing energy and promoting muscle growth from exercise. Additionally, many whole foods contain micronutrients such as vitamins and minerals that are important for maintaining optimal health. Eating a variety of fruits and vegetables can help ensure that you’re getting all the nutrients your body needs for optimal performance during workouts.

Get Enough Sleep

In order to set yourself up for a successful and safe workout it is important to get enough quality sleep. It is recommended that adults aged 18-64 get seven or more hours of sleep each night. Poor sleep is not only linked to difficulty focusing and lack of motivation, but it can have an impact on your overall recovery between workouts. Make sure you are allowing yourself adequate time and an environment conducive to getting good, restful sleep in order to perform your best.

It’s important to remember that these recommendations are based on averages and may vary based on individual needs and preferences. If you are feeling unusually tired or having difficulty motivating yourself even after getting a seemingly sufficient amount of rest, it may be worth reevaluating your pre-workout habits. Consider how well you managed the day-to-day stressors like work or school, what your diet was like leading up to your workout, as well as how much caffeine intake you may have had prior to going for a run or hitting the gym. All these factors can contribute to pre-workout performance, so it’s essential to create an effective balance before attempting any type of physically demanding activity.

Types of Workouts

Exercising while fasting can be a great way to increase the health benefits of fasting while also maintaining physical fitness. Depending on the type of workout you choose, it can also help to burn more calories and improve muscle tone. In this section, we’ll discuss the different types of exercises that are suitable for fasting and the benefits of each.

High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a type of exercise where short bursts of intense activity are followed by periods of rest. This type of workout is often used to improve fitness and endurance, as it helps to increase the heart rate more than other exercises. It can be done with any type of fitness activity such as walking, running, biking or strength training.

A HIIT workout involves periods of high effort followed by short rest intervals. For example, one minute at full intensity followed by 1 minute at a low-intensity effort would constitute one round. This type of workout typically lasts for about 15-30 minutes and typically consists of 3-4 rounds or intervals.

The key benefits to HIIT workouts include improved metabolic function (being able to burn more fat in less time), improved cardiovascular capacity and improved overall conditioning – all without having to spend long hours in the gym! Additionally, HIIT workouts can be done anywhere – you don’t need any equipment or special coaching to do them correctly.

Safety considerations for HIIT workouts include being aware that this form of exercise requires a great deal of exertion, so it may not be suitable for those who are new to working out or those who have certain underlying health issues such as high blood pressure or a pre-existing heart condition. Additionally, it is important to stay well hydrated throughout the workout and stop when you become overly fatigued.

Strength Training

Strength training is an important part of any workout. It can help increase physical strength and reduce the risk of many health conditions while also supporting weight loss and body fat reduction. Some people find that strength training is more difficult when fasting due to a lack of energy and focus, but others still report being able to perform intense resistance workouts without eating beforehand.

The main key for effective strength training during fasting periods is to make sure that you stay properly hydrated and keep your rest times in between sets relatively short. Depending on the duration of your fast, it may be necessary to split your workout into two or three smaller sessions throughout the day. Additionally, consume easily digestible carbs such as fruit or honey before and after each set. This will help boost energy levels so you are able to maintain intensity while also preventing blood sugar levels from dropping too low before restoring them afterwards with some carbohydrates or sugar.

To optimize results while fasting, prioritize lower rep ranges (1-5 reps) with heavier weights over higher reps with lighter weights. This type of training will trigger more growth hormones which can be very beneficial during a fasted state as they help accelerate fat burning by recalibrating metabolism levels while stimulating muscle building processes at the same time. Therefore, during a fast it’s best to focus on compound lifts with progressions in weight rather than the number of repetitions performed like when following normal eating protocols.

Low-Intensity Steady State (LISS)

Low-intensity steady state (LISS) workouts are exercise sessions that last anywhere from 30 minutes up to an hour or two, involve only low-intensity activities, and have a single movement type like running, walking cycling, or swimming. As the name suggests, LISS involves maintaining a steady effort and usually means you’re working out at one pace for the duration of your session. Low-intensity means you’re working out at a low percentage of your maximum heart rate—often below 60 percent. This is an ideal form of exercise when it comes to performing while fasting as it won’t cause too much stress on the body and won’t interfere with digestion.

Low-impact exercises such as yoga or Pilates are also considered low-intensity activities, enabling individuals to use their speed and power during workouts in order to achieve higher intensity results if desired – without causing too much strain or soreness on the body.

LISS can also be used by anyone regardless of their current physical condition or preferences, making it an overall effective tool for anyone looking to stay healthy while participating in intermittent fasting.

Post-Workout Considerations

Working out while fasting can be beneficial for some people depending on the type of fast and the intensity of the workout. It is important to understand that when fasting, the body will require more time to recover than usual, so post-workout considerations must be taken into account. In this section, we’ll discuss the post-workout considerations you should be making if you are working out while fasting.


Rehydrating your body with water, electrolyte drinks, sports drinks or coconut water are important immediately after exercising. Dehydration can not only cause muscle cramps and headaches, it can also affect energy levels and overall wellbeing. It is best to begin drinking before you become thirsty and to continue throughout the day prior to the next workout session. Sports drinks with a balance of carbohydrates and electrolytes can help you replace lost fluids as well as help replenish lost salt from sweat. Coconut water is also popular for re-hydration because it contains natural electrolytes. Make sure that you are adequately hydrated before beginning your workout and that you continue drinking fluids until well after the workout has finished in order to replenish any lost fluids.

Eat a Balanced Meal

Once your workout is complete, it is important to restore some of the energy burned from exercise. Ideally, you should consume a meal that is balanced with a combination of carbohydrates and proteins. Eating carbohydrate-rich foods can help your body restore depleted glycogen stores. Protein helps repair your muscles and aids in muscle recovery. It is recommended that carbs should make up around 50% (or more) of your post-workout meal, with the other half primarily consisting of lean or plant-based protein sources such as fish, beef, chicken, eggs and legumes.

Consuming a balanced meal within an hour after a workout will optimize nutrient absorption and help ensure you get all the necessary elements to refuel your body properly. It’s also important to stay hydrated all throughout the day, especially during exercise when you’re likely to be sweating more than usual. Remember to keep drinking fluids even after finishing up at the gym as dehydration can occur hours later.[1] There are also plenty of healthy snacks available if eating an entire meal isn’t convenient — raw nuts and seeds make great sources of protein while smoothies are an excellent way to combine carbs with dairy or plant-based options like almond milk or soy yogurt.

Get Enough Rest

After an intense workout session, it is important to get plenty of rest to allow your muscles and other systems time to recover. Prior to exercising, you should make sure you are at least partly recovery so that you do not risk pushing your body too hard when it is still fatigued and weak. By following a regular sleep schedule and listening closely to your body’s signals, you can determine how much rest is needed in order to properly recover between workouts. Adequate rest after exercise helps prevent injury, allows for proper muscle repair, and improves energy levels throughout the day. Aim for at least 8 hours of sleep per day (if possible) to ensure proper recovery from workouts.


After considering the research and potential drawbacks, it appears that exercising while fasting is a viable option for some people. Those who want to take advantage of the purported benefits of intermittent fasting and exercise should do so cautiously and consult a healthcare professional if they are taking any medications or have any medical conditions. Furthermore, it’s important to keep in mind that even though fasting may help you burn more fat during your workout and have other benefits, it can also lead to feelings of fatigue, low energy levels, low motivation, and an overall decreased performance. Consequently, those engaging in pro-longed fasts should make sure that their nutrition intake is adjusted according to their level of activity and schedule plenty of rest days in between their workouts. Finally, if you feel too weak during your workout or experience any concerning symptoms such as dizziness or vomiting, stop exercising until you’re symptom-free again.

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