During Ramadan, you may find it challenging to get to the gym after work, or go for your morning run. We’ve designed a workout that you can do throughout the fasting month. Elevates your heart rate and targets all your major muscles!
Before we get into the workout, here are some tips on staying fit during Ramadan depending on when you choose to exercise:
Before breaking fast
Keep the intensity low as you don’t want to sweat too much as you will already be dehydrated from not drinking the whole day. Dehydration can cause headaches, dizziness and even muscle cramps, all that we want to avoid.
After breaking fast
Wait for at least an hour to allow your food to digest. You can most likely work at a higher intensity as your body has been re-fuelled. Take a look at the added intensity tips.
Gradually Adjust To Your New Routine
At the beginning of Ramadan start your workouts slowly and allow your body to adjust to the new routine. Keep in mind that you have not eaten the whole day so your body may not perform at its optimum level.
You can do this in the comfort of your home. All you need is a pair of dumbbells. No worries if you don’t have any, you can still perform all the exercises without any weights.
Week 1: Start with 10 reps for each exercise for one round.
Week 2 onwards: Increase to 10-12 reps for two rounds, and work yourself up to complete three rounds. It is ideal to exercise 3-4 times a week.
*Always start with a warm-up to get your body ready for the exercises ahead.
- Stand with your feet shoulder width apart, toes pointing forward.
- Lower your body towards the floor. As you do this push your buttocks to the back, so that your knees do not go over your toes. Keep your chest up by looking forward and contract your abs so that your torso does not collapse.
- Aim to get your thighs parallel to the ground and then push through your feet back to standing, squeeze your glutes on the way up.
Added intensity: Add a small jump as you return back to standing.
Lunge and Press
- Take a pair of dumbbells in each hand. Stand with your feet shoulder width apart, toes pointing forward.
- Hold the dumbbells at shoulder level, with your palms facing front. Take a big step forward with your right leg, as you lower your body down, raise both arms above your head.
- Step your right leg back to the starting position, and bring the dumbbells back to shoulder level.
- Repeat with the left leg.
Added intensity: Keep your arms raised above your head for the whole exercise.
- Take a pair of dumbbells in each hand and lie down on the floor in a supine position. Lift your legs up at a 90 degree angle.
- Position your arms shoulder level, with a 90 degree angle at the elbows, palms facing front.
- Raise your arms towards the ceiling, above your chest. Then return back to the starting position.
Added intensity: As you raise your arms towards the ceiling, extend and lower your left leg towards the floor, and bring it back as your return your arms to its starting position. Repeat with the right leg.
- Get a pair of dumbbells and start in a plank position. Arms are straight and in-line with your shoulders. Feet are hip-width apart.
- Maintain a straight back by engaging your core and activate your leg muscles by pulling up your quadricep muscles and pushing your heels back.
- Grab hold of one dumbbell and perform a row by pulling your arm up, leading with the elbow towards the ceiling. Keep your elbow close to your body. Bring your arm back down and repeat on the other side.
- When performing the row, make sure your hips don’t rotate. If your hips rotate, then widen your feet.
Added intensity: After you have done one row, add in a push up.
- Hold a pair of dumbbells in each hand, palms facing forward, arms by your side. Stand with your feet hip width apart, with a slight bend in the knees.
- Raise the dumbbells up towards your shoulders and keep your elbows tucked in to the side of your body.
- Lower the dumbbells back to the starting position.
Added intensity: As you raise the dumbbells up, lower your body down into a squat. Come back to standing as the arms return to its starting position.
- Lie down on your side, with your legs stacked on top of each other. Place your elbow directly beneath your shoulders. Lift your body off the floor, by pressing your forearm in to the floor, and the side of your feet.
- Hold this position for 30 seconds and continue to push your hips up to the ceiling.
Added intensity: Once you are in the side plank position, lift the top leg off the bottom leg.
- Start yourself in a plank position. Flex the knee and hip and bring one leg towards your chest.
- Reverse the positions of your legs, extending the bent leg until straight and bring the other knee towards your chest.
- Repeat this for 30 seconds.
Added intensity: Do the above movement but at a fast pace, almost as if you are running.
- Start in a standing position and take a big step to the right. As you do, sweep your left leg behind you and swing your left arm across your body. Your body will drop slightly forward.
- Repeat this on the other side by stepping to the left and bringing your right leg behind you and your right arm across your body.
- Continue by alternating from side to side for 30 seconds.
Added intensity: Do the above movement, but instead of stepping, hop from side to side.
Wishing you and your family Ramadan Mubarak!