Intermittent Fasting and Exercise: Complete Workout Guide

Combining intermittent fasting with exercise can amplify benefits—but it requires some planning. This guide covers optimal workout timing, fasted vs fed training, and how to maintain performance while fasting.

Fasted Exercise: Pros and Cons

Exercising in a fasted state has unique benefits, particularly for fat burning. During fasted exercise, your body relies more heavily on stored fat for fuel since glycogen stores are depleted.

• Pros: Increased fat oxidation, enhanced insulin sensitivity, improved metabolic flexibility
• Cons: May feel lower energy initially, harder to maintain high intensity, requires adaptation period

Best Times to Exercise

• End of fasting window: Workout then break fast with protein-rich meal (optimal for many)
• During eating window: If high-intensity training is priority, fuel beforehand
• Morning fasted: Light cardio or moderate intensity works well
• Avoid: Very long or very intense sessions while deeply fasted

Training by Activity Type

Cardio

Low to moderate-intensity cardio works well in a fasted state. Walking, jogging, cycling, and swimming can be done effectively during your fasting window with increased fat burning.

Strength Training

For maximum strength and muscle building, consider training near the end of your fast or during your eating window. Post-workout protein is crucial for muscle synthesis.