The best Ramadan workout plan

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Published: April 22, 2019

Ramadan is a sacred time that is used for self-reflection. It’s a time when you inwards and reflect on your actions and way of life. The act of fasting is important in this tradition. It’s a way to remind yourself how others might live. And to humble yourself. While fasting, your workout routine will have to change a little bit. You can’t continue with high-intensity training while you are fasting. So, by creating your Ramadan workout plan you can continue exercising in a safe manner. And not lose all the gains you’ve worked so hard for.

Benefits of Fasting

fasting during Ramadan
There are many benefits that come with fasting during Ramadan

Ramadan is a month long fasting. And many people fear that they will lose a lot of strength and muscles that they have worked so hard to gain. But, it doesn’t have to be that way. Aside from religious purposes, fasting has long been used as a means of losing weight. With such a low-calorie intake, the body quickly begins to burn fat and lose weight. But, there are many more benefits to fasting. Especially for those of us who like to snack a lot. It restores insulin sensitivity of our body which makes us healthier. It also increases growth hormones. That’s great news for those who are looking to increase muscles and build strength. It also lowers blood pressure. And finally, it trains us to be disciplined and gives us mental strength. That is certainly one of the main benefits that come out of fasting.

Stick to healthy meals

Even though fasting in itself is very healthy, you should avoid changing your diet too much. Fruits and vegetables are still a great source of nutrients. And you should continue eating them in sufficient quantities. Especially if you are working out. Nuts are also a great source of protein and they should be included in your diet. You need to keep up your strength if you are going to be working out during Ramadan.

Stick to low-intensity exercises during your Ramadan workout routine

low intensity exercises during Ramadan workout
Stick to low-intensity exercises during your Ramadan workout routine

While it’s possible, and even recommended, to have a well-balanced workout, you need to take it slow. Overexerting yourself while fasting can have many negative consequences. So, consult your personal trainer in Dubai when starting your Ramadan workout. He or she will be able to give you good pointers on what to do and what to avoid. And you will be able to continue building up your strength and endurance.

Ramadan workout routines

Fasting will prevent you from doing high-intensity workouts. But, there are many other exercises that you can do for your Ramadan workout. You can do them by yourself or with your fitness instructor Dubai. And you will see many benefits come out of the whole experience. From reducing your fat percentage to feeling fresh and vital.


While many people don’t regard it as an exercise, there are still many benefits to walking. It’s easy to do and doesn’t require any special equipment. In order to walk during your Ramadan workout, all you need is a good pair of shoes and an interesting route.

walking exercise
Walking is a great low-intensity workout

For your walking exercise, you can choose to walk through your neighborhood, along the beach or through a part. There isn’t really a place where you can’t go walking. One great way to do it during Ramadan is to walk to the mosque and back once in the morning and then again in the evening.


Pilates is great for improving physical strength and flexibility. And it has a great set of exercises that will help you keep up your tempo during Ramadan. There are many benefits to Pilates. But, if you’re used to more intense workouts you might not immediately feel all of them. Non the less, after a few workouts, you will see that your flexibility is improving. The goal during Ramadan workout is not to gain a large amount of strength. The main goal is to keep working out. And that, combined with your fasting will yield many great results.


Running is another light exercise that will boost your metabolism and keep you on your feet. Again, you are not exercising for gains, but for maintaining your current form. And there are many types of running. But, during your Ramadan workout, you should stick to low-intensity ones. Jogging is a great way to maintain your body and spirit in times when you can’t afford to spend any more calories in the gym.


Swimming is another great way to slowly exercise during Ramadan

As you know, swimming is great for relaxing your body. You can go for a swim almost every day. Don’t try to swim too far or too fast. The goal is to relax your body while keeping it active. If you swimming in a pool, make one lap and then rest for at least 10 minutes. Hold on to the edge and just enjoy. If you are swimming in the ocean stick close to the shore. After swimming for about 10 minutes make sure to make another 10-minute break. It also clears your head and allows you to truly take in the spirit of Ramadan. What better way to experience humility than to swim in a seemingly endless ocean.

Playing team sports as a Ramadan workout

Another great way to keep yourself active during Ramadan is to play team sports. Find a group of friends that are also trying to remain active and just play for fun. It’s a great way to make new friends while giving your body something to do.


Hiking is a very interesting way of keeping your body active and your mind clear. Going out on the fresh air along the hiking path with your friends is a great exercise for your Ramadan workout. Bring some fruit with you to snack on the way and enjoy the nature.

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