Alvin Netto

Training during Ramadan can be challenging. With fewer time options, energy, and motivation, you need to be smart about your training program and make the best out of it. I am going to share with you a few strategies to create your own effective fat loss program for Ramadan.


Focus on compound movements

Compound movements such as bench press, barbell row, dumbbell push press, deadlift, squat and dumbbell snatch are multi-joint movements that work several muscles or muscle groups at one time. You are able to train your full body in less time, keeps your heart rate up and burns more calories.


No gym, no problem! You can do compound movements at home with just your bodyweight. Additional tools such as resistance band and dumbbell can be progression to these movements for added resistance. Here’s a sample home workout for you:


Full Body Compound Movements

Push Up –  10 reps

Bodyweight Squat – 15 reps

Band Floor Bridge – 20 reps

Band Row – 10 reps

Lunges – 10 reps each side

Plank – 30 seconds

  • Perform each movement back to back with little to NO rest
  • Rest 2 minutes after one round
  • Total 3 rounds


How long your training should be?

When you are fasting, you are already putting your body into a strong catabolic state. In a catabolic state, your body may break down your muscles for fuel. It’s very important to minimize your muscle loss during the fasting month. You want to keep your training session short and intense. Here’s an example of a workout routine:

Dynamic Warm Up: 5 minutes

Training 40 minutes

Warm Down: 5 minutes

The total workout time is 50 minutes, less than an hour!

Check out this 20 Minutes Full Body Circuit You Can Do At Home


The best time to workout

The best time to train is a time that fits into your schedule. It’s very important to ensure that is a time you can train consistently throughout Ramadan. Read this blog to learn more when is the best time to train during Ramadan. “Consistently good is far better than occasionally perfect”.


Matching nutrition to your training

Nutrition is a key aspect to achieve your fitness goals. With proper nutrition and training, your body will convert fat for energy and that’s how you’ll lose fat. Remember that you can’t outwork a bad diet. Read more about nutrition protocol on How To Lose Weight During Ramadan

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