A wise man once said that time is money. Those who make the most of it will be the winners in life. Using the 15 minutes before breaking the fast for physical activity is an investment in our bodies.
Fasting isn't a barrier to achieving body goals and a healthier lifestyle. The key is strategy. Eating 15 minutes before breaking the fast can help you achieve your goals, if done consistently, of course.
This short workout can also help burn calories and boost your mood, without the risk of excessive dehydration due to its short duration and proximity to iftar time. If you want to take advantage of this time, you've come to the right place. Because I'm going to give you recommendations for exercising 15 minutes before iftar, so read on!
Recommended Exercise 15 Minutes Before Breaking the Fast
1. Brisk Walking or Leisurely Treadmill
The first recommended exercise is brisk walking or a leisurely treadmill run. This type of exercise is quite safe to do 15 minutes before breaking the fast. Doing it will burn calories, keep your body active, and strengthen your heart.
This exercise doesn't involve extreme exertion, and the movements are very simple. It's safe for beginners and seniors alike during Ramadan.
2. Light Bodyweight Circuit
If your focus is building muscle mass, then a bodyweight circuit is the right choice. This workout can be done 15 minutes before breaking the fast at a moderate intensity. The focus is on improving technique and maintaining muscle mass so it doesn't get lost during the fast.
You can use a comfortable tempo that won't leave you gasping for breath. An example of a bodyweight circuit workout (3 rounds) is:
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10 squats.
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8 push-ups (knee version allowed).
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10 lunges.
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Plank 20 seconds.
Perform the movements with proper technique and form for maximum results. For squats, keep your back neutral. Do push-ups with a straight body, and lunges with stable knees. For planks, ensure your core is engaged and your waist doesn't sag for optimal results.
Also Read: 7 Benefits of Exercising During Fasting to Keep Your Body Fit
3. Yoga or Stretching Flow
If your body has been feeling stiff, this exercise recommendation is perfect for you. Yoga or stretching flow will make your joints more comfortable, your back lighter, and your breathing calmer before breaking the fast.
Some yoga movements you can do include:
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Cat-Cow to open the spine.
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Downward Dog to stretch the calves–hamstrings–back.
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Child's Pose for relaxation and releasing tension in the back.
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Standing Stretch for hips and upper body.
Perform each movement for 30-60 seconds, repeating 1-2 rounds as time permits. Regular practice will reduce soreness and promote greater relaxation. Yoga is also an ideal choice for aiding recovery.
4. Cycling at Home
A stationary bike is a safe and practical option for 15 minutes of exercise before breaking the fast, as you can easily control the pace. Plus, you won't miss out on breaking the fast together with your family.
In just 15 minutes, your body burns calories and fat optimally. This is because when fasting, your body draws energy from fat reserves. This exercise is perfect for those focused on losing belly fat.
5. Skipping
The final recommended exercise 15 minutes before breaking the fast is skipping. You can do light skipping to avoid getting too tired, but once you're used to it, you can increase the intensity.
A safe training format is short intervals: 20-30 seconds of skipping, then a 30-second rest. Repeat several rounds while maintaining technique. Focus on a light pace, as you're fasting. Don't overexert yourself to avoid dehydration.
15 Minute Exercise Program Before Breaking the Fast
Program 1 — Cardio (15 minutes)
For those of you who want to stay active and burn calories, but safely before breaking the fast.
| Minute | Activity | Notes |
|---|---|---|
| 0–2 | Leisurely walk / leisurely treadmill | Warm up, comfortable breathing |
| 2–9 | Brisk walking (treadmill) or steady tempo stationary bike | Medium intensity, still able to chat |
| 9–14 | Skipping interval : 20 seconds skipping + 30 seconds rest (repeat 6 rounds) | Just take it easy, stop if you feel dizzy |
| 14–15 | Light stretching (Standing Stretch / Child's Pose) | Lower heart rate |
Program 2 — Maintaining Muscle Mass (15 minutes)
Focus on technique + comfortable tempo so that the muscles remain "held" during fasting.
| Minute | Activity | Notes |
|---|---|---|
| 0–2 | Light warm-up (walking on the spot / easy treadmill) | Prepare your joints & breath |
| 2–14 |
Bodyweight Circuit (target 4 rounds): 10 squats • 8 push-ups (knees allowed) • 10 lunges • 20 second plank |
Rest 30–45 seconds between rounds. Focus on form and comfortable tempo. |
| 14–15 | Short stretching (Child's Pose / Standing Stretch) | Active core, waist doesn't drop |
Program 3 — Full Body Fitness (15 minutes)
Mix cardio + strength + mobility to keep your body comfortable, not stiff, and stay fit.
| Minute | Activity | Notes |
|---|---|---|
| 0–2 | Relaxing treadmill | Warmup |
| 2–6 | Steady tempo stationary bike | Maintain the intensity, don't go all out |
| 6–10 |
Mini circuit (continuously repeat): 8 squats • 6 push-ups • 8 lunges • 20 second plank |
Move neatly, no need to be fast |
| 10–12 | Treadmill brisk walking or light skipping (20 seconds on / 40 seconds off x 2) | Keep it light |
| 12–15 | Yoga/Stretch flow: Cat-Cow → Downward Dog → Child's Pose → Standing Stretch | 30–45 seconds per movement |
Don't Worry About Interrupting Your Fast, Just 15 Minutes Is Enough to Keep Your Body Fit
You don't need to exercise for long periods while fasting to stay fit. Just 15 minutes before breaking the fast is a safe and efficient time, as you can drink and eat soon to restore your energy. This time is ideal for those who worry about feeling weak if they exercise too close to breaking the fast but still want to maintain their exercise routine.
To be safe, focus on light to moderate exercise. Choose movements that keep your body active without leaving you breathless, such as brisk walking, slow to moderate stationary cycling, mobility, or light bodyweight circuits.
The goal is to keep your body moving, your muscles active , and your mood up. Consistency is paramount. If you can maintain this rhythm throughout Ramadan, you'll notice the benefits. Your body will be fitter, your stamina will be maintained, and it will be easier to return to normal activity levels after the fast is over.
