{"id":6536,"date":"2022-01-12T21:45:32","date_gmt":"2022-01-12T21:45:32","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6536"},"modified":"2026-02-21T21:46:05","modified_gmt":"2026-02-21T21:46:05","slug":"intermittent-fasting-workout-plan","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/intermittent-fasting-workout-plan","title":{"rendered":"4-Week Workout Plan to Do While Intermittent Fasting (Free PDF)"},"content":{"rendered":"\n

Intermittent fasting is an eating pattern involving alternating fasting periods and eating within a specified time window. It is an inexpensive and effective way to lose weight and improve health.1<\/a><\/sup> Welton, Stephanie et al. \u201cIntermittent fasting and weight loss<\/a>: Systematic review.\u201d Canadian family physician Medicin de famille canadien vol. 66,2 (2020): 117-125<\/span>, 2<\/a><\/sup>Vasim, Izzah et al. \u201cIntermittent Fasting and Metabolic Health<\/a>.\u201d Nutrients vol. 14,3 631. 31 Jan. 2022, doi:10.3390\/nu14030631<\/span><\/p>\n\n\n\n

Exercising while intermittent fasting helps increase weight loss<\/a> and achieve your best shape.3<\/a><\/sup> Time-Restricted Eating and High-Intensity Exercise Together More Effective for Weight Loss<\/a> – written by Victoria Stokes, verified by Jennifer Chesak, MSJ, Healthline.com<\/span><\/p>\n\n\n\n

I already shared a meal plan<\/a> in my previous article, and today, I’ll show you the kind of workouts you can do while fasting. <\/p>\n\n\n\n

I’ll also share free workout plans that work well along with time-restricted fasting to improve your shape and fitness.<\/p>\n\n\n\n

So, if you do intermittent fasting and are looking for a workout plan you can do on an empty stomach, keep reading this.<\/p>\n\n\n\n

Can You Work Out During Intermittent Fasting?<\/strong><\/h2>\n\n\n\n

Exercising and intermittent fasting are two of the best and most practical ways to manage and treat obesity and overweight issues without medical assistance. 4<\/a><\/sup>Zouhal H, Saeidi A, Salhi A, et al. Exercise Training and Fasting: Current Insights.<\/a> Open Access J Sports Med. 2020;11:1-28. Published 2020 Jan 21<\/span><\/p>\n\n\n\n

Exercising during the fasted state leads to greater fat utilization than in the fed state, allowing your body to use stored fats as the primary energy source. 5<\/a><\/sup> Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF. Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise<\/a>. Am J Physiol. 1997 Oct;273(4): E768-75 <\/span><\/p>\n\n\n\n

This helps increase weight loss and improve physical appearance over time.<\/p>\n\n\n\n

Intermittent fasting has various patterns, such as 14\/10, 16\/8, 18\/6, and 12\/12. And depending on what suits you the most, you can follow one of them.<\/p>\n\n\n\n

Types of Workouts You Can Do While Fasting<\/strong><\/h2>\n\n\n\n
\"Workouts<\/figure>\n\n\n\n


You can do any exercise you like or feel manageable to do while fasting, including low-impact cardio (such as brisk walking), lifting weights, or just Yoga.<\/p>\n\n\n\n

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  1. Low-Intensity Steady State (LISS)<\/li>\n\n\n\n
  2. Endurance Cardio<\/li>\n\n\n\n
  3. Calisthenics<\/li>\n\n\n\n
  4. Resistance Training<\/li>\n\n\n\n
  5. Hybrid Training<\/li>\n<\/ol>\n\n\n\n

    1. Low-Intensity Steady State (LISS)<\/h3>\n\n\n\n

    Low-intensity cardio involves performing exercises at a steady pace, typically at 40 to 60 percent of your maximum heart rate.<\/p>\n\n\n\n

    It includes basic exercises, such as climbing stairs, jogging, squatting, etc. It is suitable for everyone, from males to females and beginners to pros.<\/p>\n\n\n\n

    LISS cardio<\/a> helps enhance fat loss, maintain a healthy weight, and keep you fit and active.<\/p>\n\n\n\n

    Example of 30-minute low-impact cardio:<\/strong><\/p>\n\n\n\n