During fasting, we generally feel weak, easily tired, and reluctant to do any activity. This condition is normal, but it shouldn't be allowed to persist. It will result in decreased muscle mass, a less fit body, and possibly difficulty sleeping.
What we can do is balance exercise with fasting. This will ensure smooth worship and maintain a healthy body. Therefore, choosing wisely when and what type of exercise to do during fasting is crucial.
If you want to maintain muscle mass and fitness while fasting, you must read this article to the end. I'll share simple and safe home workout tips during Ramadan.
Principles of Safe Home Workouts During Fasting
Before we go any further, let's first understand the principles of fasting workouts so you can understand their purpose and goals. During fasting, our goal is to maintain our bodies, stay active, maintain muscle mass, and most importantly, stay fit.
Therefore, 15-30 minutes is the ideal amount of time to do it consistently. Working out during Ramadan can also be a great way to hone your movement techniques and become more proficient. This way, you'll be ready to chase your personal best .
Try to choose light to moderate exercise, not too strenuous. You might experience dizziness, dehydration, break your fast, or, worst of all, blackout. This approach will train your body to stay fit, improve recovery, and restore stamina more easily.
However, if you're truly ambitious, I think the most realistic goal you can achieve during Ramadan is fat loss. This fat-burning process will also be more effective when combined with the right exercise regimen.
Also Read: Dumbbell Shrugs: Benefits, Basic Techniques, and Exercise Variations
Recommended Simple Home Workout Movements During Ramadan
1. Squat
The first recommended simple exercise is the squat. This movement will work the quadriceps, hamstrings, glutes, and core muscles, which help stabilize the body.
How to do squats is:
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Stand with your feet shoulder-width apart.
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The tips of the feet point slightly outwards.
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Engage your core and keep your chest open.
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Lower your hips down and back as if you are going to sit until your thighs are as close to parallel as possible with the floor.
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Push back to standing position through your heels.
Do it at a controlled tempo, keeping your back neutral, and your knees following the direction of your toes.
Also Read: 8 Leg Muscle Exercises for Beginners and Professionals to Make them Strong
2. Push Up
Push-ups are a simple home workout perfect for Ramadan because they require no equipment and can be adjusted to your intensity. This movement targets the chest, front shoulders, triceps, and core muscles.
How to do push ups is quite easy, do these steps:
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Starting Position: Place your palms on the floor slightly wider than shoulder-width apart. Keep your feet together or slightly apart for balance.
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Align Your Body: Make sure your body forms a straight line from your head to your back to your heels. Don't let your hips sag or slouch.
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Engage the Core: Tighten your abdominal and glute muscles (squeeze) to lock the spine in position.
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Lowering Movement: Lower your body by bending your elbows until your chest almost touches the floor. Make sure your elbows aren't too wide apart (they should form an angle of about 45 degrees from your body).
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Upward Movement: Push off the floor as hard as you can until your arms are straight again. Exhale as you push up.
If you are still a beginner, start with knee push ups or push ups with your hands on a higher surface (for example, a table/bench).
3. Plank
Planks are a simple home workout perfect for Ramadan because they require minimal equipment, don't require a lot of space, and are still effective at keeping the body active. The main muscles they work are the core, lower back, shoulders, chest, and glutes.
To do a plank correctly, you can follow these steps:
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Starting Position: Begin in a prone position. Place both forearms on the floor with your elbows aligned directly under your shoulders. Your hands can be clenched into fists or placed flat on the floor.
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Body Lift: Raise your body with support only on your forearms and toes.
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Straight Body Position: Make sure your body forms a perfect straight line from your head to your back to your heels. Don't let your hips sag or lift too high.
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Muscle Lock: Tighten your abdominal muscles, buttocks and thigh muscles. This is very important so that the load does not run into the spine.
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Neck Position: Look at the floor (about 30 cm in front of the hands) to keep the neck neutral and relaxed.
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Breathing: Maintain a calm and steady breathing. Don't hold your breath even when your abdominal muscles are contracted.
Plank variations that you can do include knee plank, regular plank, high plank, side plank, and plank shoulder tap.
Also Read: Can Planks Really Reduce Belly Fat? Here's the Explanation!
4. Glute Bridge
The glute bridge is a simple, low-impact, equipment-free, and effective home workout. It works the glutes, hamstrings, and core. A proper exercise routine will help you maintain hip strength, improve core stability, and even improve lower back alignment.
To perform a glute bridge correctly, follow these steps. For added comfort, you can use an exercise mat.
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Lying Position: Lie on your back with your knees bent and your feet flat on the floor.
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Foot Position: Place your feet hip-width apart. Make sure your heels are close enough to your buttocks that you can touch them with your fingertips.
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Hand Position: Place your hands at your sides with your palms facing down for stability.
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Upward Movement: Press your heels into the floor, tighten your abdominal and glute muscles, then lift your hips up until your body forms a straight line from your shoulders to your knees.
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Hold & Squeeze: Hold the above position for 1–2 seconds while squeezing your buttocks as hard as possible.
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Downward Movement: Lower your hips back to the floor slowly and in a controlled manner.
Variations of the glute bridge include: basic glute bridge, single-leg glute bridge, pause glute bridge, and banded glute bridge.
5. Stretching & Mobility
This final movement variation is crucial for reducing stiffness and maintaining joint range of motion. This way, you can carry out your daily activities without constant pain.
For movement variations, you can choose simple ones that are easy to do at home: neck stretch, shoulder roll, chest opener, cat-cow, child's pose, hip opener, hamstring stretch, calf stretch, spinal rotation, and ankle mobility.
Also Read: These Are the Benefits of Regular Stretching for Children, Good for Physical and Mental Health
Simple Home Workout Program Options During Ramadan
Perfect for burning calories while maintaining muscle tone. Focus on a steady tempo and consistent transitions between movements.
| Phase | Movement Variations | Set | Reps / Duration | Notes |
|---|---|---|---|---|
| Warm-up | Shoulder Roll | 1 | 30 seconds | Shoulder mobilization |
| Warm-up | Cat-Cow | 1 | 8–10 reps | Activate the spine & core |
| Warm-up | Hip Opener + Ankle Mobility | 1 | 30 seconds/side | Prepare your hips & ankles |
| Main Circuit | Squat | 3 | 12–15 reps | Controlled tempo, push from the heel |
| Main Circuit | Push Ups (regular / knee / incline) | 3 | 8–12 reps | Select the version according to your level |
| Main Circuit | Glute Bridge | 3 | 12–15 reps | Hold 1 second at the top, squeeze glutes |
| Main Circuit | Plank (regular plank) | 3 | 30–40 seconds | Keep your body straight, breathe calmly |
| Cool-down | Hamstring Stretch + Chest Opener + Child's Pose | 1 | 30–45 seconds/movement | Lower the tension of the exercise |
- Rest between movements: 15–20 seconds
- Rest between rounds: 45–60 seconds
- Main number of sets: 3 sets per movement
Focus on maintaining stamina and working your breath without high-impact movements. Perfect for staying active while maintaining joint health.
| Phase | Movement Variations | Set | Reps / Duration | Notes |
|---|---|---|---|---|
| Warm-up | Neck Stretch + Shoulder Roll + Cat-Cow + Hip Opener | 1 | ±3 minutes total | Light warm-up, don't rush |
| Interval Circuit | Squat | 3–4 | 40 seconds | Stable tempo, don't just go fast |
| Interval Circuit | Push Up (knee/incline recommended if necessary) | 3–4 | 40 seconds | Continuous target during the interval |
| Interval Circuit | High Plank / Plank Shoulder Tap | 3–4 | 40 seconds | Make sure your hips don't sway too much |
| Interval Circuit | Glute Bridge (continuous reps) | 3–4 | 40 seconds | Keep moving with control |
| Interval Circuit | Mobility Flow (Cat-Cow + Child's Pose flow) | 3–4 | 40 seconds | Active recovery between intense movements |
| Cool-down | Calf Stretch + Spinal Rotation + Hamstring Stretch | 1 | 2–3 minutes total | Take a slow breath, lower your heart rate |
- Format: 40 seconds work / 20 seconds rest
- Rest between rounds: 60 seconds
- Main number of sets: 3–4 sets per movement (adjust according to energy)
Focus on muscle contraction and movement control. The intensity doesn't have to be high, but the repetitions should be consistent.
| Phase | Movement Variations | Set | Reps / Duration | Notes |
|---|---|---|---|---|
| Warm-up | Shoulder Roll + Cat-Cow + Hip Opener + Ankle Mobility + Chest Opener | 1 | ±4 minutes total | Prepare joints + activate posture |
| Play | Squat (3-1-1 tempo) | 4 | 10–12 reps | Down 3 seconds, hold 1 second, up 1 second |
| Play | Push Up (controlled tempo) | 4 | 8–12 reps | Down 2–3 sec, up 1 sec |
| Play | Glute Bridge (pause squeeze) | 4 | 12–15 reps | Hold for 2 seconds at the top |
| Play | Plank (regular / side plank) | 3 | 30–45 seconds | You can replace 1 set of right and left side planks |
| Cool-down | Child's Pose + Hamstring Stretch + Spinal Rotation | 1 | 2–3 minutes total | Recovery & muscle relaxation |
- Rest Squat / Push Up / Glute Bridge: 60–75 seconds
- Rest Plank: 30–45 seconds
- Main set count: Squat 4 • Push Up 4 • Glute Bridge 4 • Plank 3
Don't be lazy anymore, start practicing now!
Home workouts during Ramadan are still safe as long as you do them wisely and don't overexert yourself. You don't need strenuous or long workouts to stay fit. The important thing is to stay active, use your muscles, and maintain your exercise habits during the fast.
The key is choosing the right time and intensity. The most comfortable times are usually before or after breaking the fast, as you can more easily manage your energy and fluids.
During Ramadan, the main focus is on maintaining fitness , not chasing performance or breaking training records. If you train consistently, you'll notice the results. Your body will feel fresher, your stamina will be better, and you'll find it easier to return to your normal training routine after Ramadan is over.
