??How to Exercise While Fasting: Workout Tips and Solutions

8 minutes

??How to Exercise While Fasting: Workout Tips and Solutions

Vivoo Nutrition Team

In recent years, it’s become trendy to fast intermittently as a way to improve overall health and well-being. But what about working out while fasting? Can you still get in a good sweat session, or are you destined to sit on the sidelines? Fear not- with a few simple tips, you can easily exercise while fasting without compromising your results. Let's take a look at how to make it work for you!

What is fasting and how does it work?

Fasting is an ancient practice that has been used over the years for both religious and health purposes. In recent years, it has gained popularity as a weight loss approach and means of improving overall health. There are many different ways to fast, but the most common intermittent fasting method is to abstain from food for 16 hours a day, and eat only during an 8-hour window in the day. This can be done by skipping breakfast and eating lunch and dinner in the space of 8 hours, or by pushing all meals back a few hours so that you are only eating between the hours of, say, 12-8 pm.

Fasting works by limiting the number of hours during which you eat each day. When you abstain from food for a certain period of time, your body enters a state of ketosis,a metabolic state in which your body burns stored fat for energy instead of glucose.

What are the benefits of fasting?

Science is just starting to unlock the secrets to the potential health benefits of fasting. This ancient practice, which has been around for thousands of years, is finally getting its due recognition in the modern age for its ability to promote better health.

So, what are the benefits of fasting? Fasting has been shown to improve your health and wellness in a number of ways, such as by:

  • Improving overall health and well-being
  • Boosting weight loss and fat burning
  • Helping regulate blood sugar levels
  • Lowering inflammation throughout the body
  • Promoting better sleep quality
  • Enhancing cognitive functions
  • Improving mental clarity and focus
  • Reducing the risk of chronic diseases
  • Increasing growth hormone levels

In short, fasting isn’t just about abstaining from food for a set time.  It’s about detoxing the body. It also helps people think more clearly and feel more independent from their usual eating habits.

Read more about fasting:

Can you workout while fasting?

The answer to this question is that it depends on a few factors. First, it is important to listen to your body and see how you feel when you exercise while fasting. For some people, working out on an empty stomach can lead to dizziness, nausea, and low energy levels. If this is the case for you, eating something before working out is probably best.

If this doesn’t apply to you, then you can certainly exercise on an empty stomach. In fact, doing so may come with some benefits. When you exercise without eating beforehand, your body will use up its stored glucose (or blood sugar) as energy. Since this source of energy is limited, your body will eventually start burning fat for fuel instead.
This can lead to weight loss and increased muscle mass. However, it's important to listen to your body when  exercising if you are fasting and make sure not to overdo it. If you feel lightheaded or dizzy, stop and eat something. It's also important to drink plenty of water when exercising while fasting, as you might sweat more and become dehydrated more easily.

workout while fasting

Pros and Cons of working out while fasting

There are pros and cons to working out while fasting. On the one hand, fasting can lead to weight loss, improved fat burning, and increased growth hormone levels. On the other hand, working out while fasting can be challenging and cause nausea, dizziness, and low energy levels. Ultimately, it’s up to you to decide whether or not to work out while fasting. Just be sure to listen to your body and make adjustments as needed.

There are some benefits to working out while fasting. When you exercise while fasting, your body has to burn stored fat for energy instead of glucose, leading to improved fat burning and weight loss results. Additionally, exercising while fasting has been shown to increase growth hormone levels, which can lead to better muscle growth and recovery.

What is the best time to exercise during fasting?

Fasting has many benefits, but it can also be challenging to stick to it. One challenge is arranging a good time to work out. Considering work schedules and limited windows of time that you have to eat while fasting, it might be hard to find the right time to work out during fasting.

How to overcome this challenge? Well, one of the best times to work out if you’re fasting is first thing in the morning, before you break your fast. This can help jumpstart your metabolism, give you a source of sustained energy throughout the day, and burn more calories. Just be sure to drink plenty of water and eat a healthy meal after your workout to replenish your energy stores.

Workouts you can do while fasting

If you decide to work out while fasting, there are a few things to keep in mind. First, it’s important to listen to your body and make sure that you don’t overdo it. Second, be sure to drink plenty of water so that you stay hydrated. And third, choose exercises that are low-impact and easy on the stomach. Here are a few examples of exercises you can do while fasting:


Walking is a low-impact form of exercise that is gentle on the body. It’s also a great way to burn calories and lose weight, as well as improve your cardiovascular health.

exercises during fasting

Yoga and Pilates

Like walking, Yoga and Pilates are both low-impact exercises that are gentle on the body, making it a great exercise for while fasting. They can also help improve flexibility, strength, and balance. And finally, these exercises are great for reducing stress and anxiety, helping you ease your mind while fasting.

Light weightlifting

Weightlifting is a good exercise for people who exercise regularly during fasting and want an upgrade. It is a high-intensity exercise that helps you burn more calories. Additionally, weightlifting can help improve muscle mass and strength. So yes, it is suitable for fasting people who want to take it to the next level.


Yes, you can swim while fasting. In fact, swimming is a great exercise to do while fasting because it boosts your metabolism without exerting your body. As is the case with walking, swimming can also improve your cardiovascular health and burn calories.

Overall, exercising while fasting can be a great way to lose weight and improve your overall health. Just be sure to listen to your body and to stay hydrated.

How to stay motivated when working out while fasting

If you've decided to try working out while fasting, staying motivated is important. Here are a few tips:

  • Find a workout partner who is also fasting. This will help you stay on track and stick to the workout routine.
  • Set small goals and reward yourself when you reach them. For example, if you're trying to lose weight, set a goal to lose one pound a week. Once you reach that goal, reward yourself with a new workout outfit or a massage.
  • Remember why you're doing this. Whether your goal is to lose weight, gain muscle, or improve your overall health, keep that in mind every time you work out. This will help you stay motivated and focused on your goals.

So, if you’re curious about how fasting can improve your workouts and overall health, give it a try! Just be sure to speak with your doctor before making any changes to your diet or exercise routine. And when you do start working out during fasting, be sure to take things slow at first, because it may take a little time for your body to adjust. But once you get started, you’ll find that the benefits are definitely worth the effort. 

Do you have any questions about fasting and fitness? Leave them in the comments below and we’ll do our best to answer them.

About Vivoo

When fasting, it’s important to track your ketone levels, as it will help ensure that you stay in ketosis and get the most out of fasting. If you're looking for a way to track your ketone and hydration levels during fasting, Vivoo is the perfect solution! Vivoo is an at-home urine test that tracks your body’s wellness based on 9 wellness, like ketones, hydration, Vitamin C, magnesium, and many more to provide personalized nutritional and lifestyle advice. Plus, it's quick and easy to use – you'll get your results in just 90 seconds! That means you can finally take charge of your overall wellness and start feeling your best! Get started on your wellness journey today with Vivoo.

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