Can You Exercise While Doing An Intermittent Fast?

Are there any negative effects from working out while doing an intermittent fast? The answer to that depends on your fitness goals, the type of exercise you want to perform, and your intermittent fasting plan. 

If you’re doing intense cardio that burns fat, it’s best to work out during your feeding window. This way, your muscles have a better chance of receiving the nutrients they need for optimal recovery.

If you’re trying to lose weight, it’s better to avoid intense workouts during your fast because they may cause your blood sugar levels to drop too low.

Combined with your intermittent fasting plan, exercise can help you reach a healthier weight and reduce the risks of chronic diseases. But be sure to talk with a healthcare professional before embarking on any new diet or workout routine.

If you want to know more about exercising while doing an intermittent fast, continue reading. 

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Is It Safe to Exercise If You’re Fasting?

Yes, it is safe to exercise if you are fasting, provided you keep it moderate, eat nutritious foods, and drink plenty of water. Working out while fasting does have its benefits, but it is important to watch your intensity. 

For this reason, it may be better to stick with low-intensity workouts on fast days or after your fast is complete. It is best to talk with a doctor before making a decision about whether or not it’s safe to work out on fasting days.

During your fasting period, drink plenty of water to replace any salts that are lost during your workout. Depending on the duration of your fast, you can also add an electrolyte tablet to your water to replenish those depleted salts.

Why Working Out While Fasting Might Not Be Effective?

Fasting workouts have their benefits, but they also have some drawbacks if you’re considering trying IF, it’s important to know your body and how it reacts to working out.

Poorer Performance

There are some benefits to working out while fasting, but there are also some downsides. For starters, your workout performance might be hampered by your lack of fuel. For example, you might be unable to run up your local hill, and you may even find that strength training is harder than usual.

Struggle to Build Muscle

When you’re fasting, it’s crucial that you eat protein-rich foods in small amounts throughout the day. This will ensure that your body has the fuel it needs to grow muscle and maintain healthy energy levels. If you don’t follow the right diet, you won’t be able to build muscle. 


When you are fasting, it is best to drink plenty of water. You also need to avoid high-intensity exercises as they can make you dehydrated. When you exercise on an empty stomach, your blood sugar lowers, and you may feel light-headed. 

Tips to Exercise While Fasting

If you’re planning on working out while fasting, there are several things you should keep in mind. These tips will help you maximize your workout and your health.

Eat Nutritious Foods

Eating nutritious foods is key to any healthy eating plan, and it’s especially important for intermittent fasting. Choosing foods that are high in vitamins, minerals, and fiber can help you feel fuller for longer, lower cholesterol levels, control blood sugar and maintain bowel health. These foods will give you enough energy to exercise while fasting. 

Stick to Low-Intensity Exercises

If you’re new to working out while fasting, it might be helpful to start with low-intensity exercises. These are gentle and can help you to avoid any side effects. Examples of low-intensity workouts include walking, light jogging, swimming, or an elliptical machine at the gym. 

Listen to What The Body Is Saying

If you’re fasting for health reasons or if you’re trying to lose weight or improve your fitness, a good way to get the most out of your workout is to listen to what your body is telling you. This will help you determine which exercise is the best for you and can make your fasting experience a breeze.

Stay Hydrated

One of the most important things you can do to work out while fasting is to stay hydrated. Dehydration is the most common risk factor for fasting, and it can cause serious problems, including fatigue, dizziness, headaches, and light-headedness. When you work out on an empty stomach, you are more likely to become dehydrated as the body loses water during breathing and sweating. 

Keep Your Workout Short

There are many things to take into account when working out while fasting. To keep your energy levels high, keep your workout session short. The most important thing to remember about a good workout is it has to be a motivating and fun experience for you. Don’t be afraid to cut your workout short if you need to. 

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Eat The Right Meals After Your Workout

Whether you’re exercising on an empty stomach or not, refueling with the right meals and snacks after your workout is key to a safe and efficient fast.

Carbohydrates replenish glycogen, and protein rebuilds muscle tissue broken down during your workout. But you need to be careful when refueling to ensure that you are getting the right combination of nutrients.  

Keep Your Electrolytes Up

Many people do not get enough electrolytes which can make exercise difficult while fasting. Electrolytes are essential during intermittent fasting because they promote hydration and prevent muscle cramps. They are also good for improving exercise performance, metabolism, and mental health.

Consider The Type of Fast

Depending on the type of fast you choose, you might be able to exercise safely during it. For example, a 16:8 diet allows you to do both aerobic and anaerobic exercises during periods of not eating. If you’re not sure whether or not working out while fasting is right for you, talk to your doctor. 

Use DoFasting App to Exercise While Fasting

A healthy diet, a daily exercise routine, and intermittent fasting are essential to a well-rounded lifestyle. Combining these elements will improve your health and help you lose weight.

DoFasting is a platform that helps you to achieve this through its huge food database, meal and workout recommendations, and training routines. It also offers supplements that will help you control your hunger and suppress cravings.

DoFasting is a great choice for anyone looking to implement a new eating routine or lose some unwanted pounds. It’s easy to use and offers a huge selection of recipes and exercises that will meet your fitness needs.


Several studies have shown that exercising while fasting can be helpful in terms of fat loss. This is because the body burns fat more rapidly while in a fasted state, as glycogen storage is low.

However, if you’re considering working out while intermittent fasting, check with your healthcare provider or a certified nutritionist.

They will be able to recommend the best fasting program along with exercises for you and your specific goals. You also need to eat nutritious foods and drink plenty of water to avoid fatigue and light-headedness. 

Julie Higgins
Julie is a Staff Writer at She has been working in publishing houses before joining the editorial team at momooze. Julie's love and passion are topics around beauty, lifestyle, hair and nails.