Ramadan is a sacred month of fasting, reflection, and spiritual growth. However, it can disrupt regular exercise routines, leaving many fitness enthusiasts and health-conscious individuals wondering: should you work out before or after Iftar?
Experts suggest that both options have benefits, but the ideal choice depends on individual goals, energy levels, and workout intensity. While light to moderate exercise is generally safe, engaging in high-intensity or high-volume workouts while fasting can be challenging. It can even suppress your immune system, making it less advisable.
The key to staying active during Ramadan is choosing the right time to work out to maximise fat-burning while avoiding dehydration, fatigue, or muscle loss. Here is a guide to help you find the best times to exercise during the fast.
Before Sohour (pre-dawn workout):
Exercising before Sohour allows you to work out on an empty stomach, promoting fat-burning while still having the chance to replenish nutrients and hydration before fasting begins. A light workout such as a brisk walk, stretching, yoga, or low-intensity strength training is an ideal option. However, this time is not recommended for intense workouts, as your body has been fasting overnight, and energy levels are low.
Before Iftar (pre-sunset workout):
The hour before Iftar (breaking the fast) is a popular time for exercise since you can push yourself, knowing you’ll soon rehydrate and refuel. This is an excellent time for fat-burning workouts, as your body has been fasting all day and will rely on stored fat as an energy source. However, this can also be risky because dehydration levels are high, and intense workouts can cause dizziness due to low blood sugar. But if you prefer working out before Iftar, opt for low-to-moderate intensity workouts like walking, cycling, or bodyweight exercises.
After Iftar (post-breaking fast workout):
One of the best times to work out is two-to-three hours after Iftar, once your body has digested some food. Your energy levels are restored, and hydration is replenished, making it ideal for high-intensity workouts like strength training, HIIT (high-intensity interval training), or running. Avoid eating a heavy meal before exercising to prevent discomfort. Instead, break your fast with a light meal, wait about two hours, and then engage in your workout.
Before bed (late-night workout):
If you prefer working out late at night, this is a great option since you’re fully hydrated, have eaten your meals, and have enough energy to perform actively. Opt for moderate-intensity workouts like low-impact cardio, resistance training, or stretching. The downside is that late-night workouts can interfere with sleep quality, so ensure you have enough time to wind down before bed.
Finally, there is no one-size-fits-all answer to the best workout time during Ramadan – it depends on your fitness goals, energy levels, and daily schedule. If fat loss and time efficiency are priorities, pre-Iftar workouts may work best. If strength and performance are your focus, post-Iftar sessions are more beneficial.
Regardless of the timing, staying hydrated, eating balanced meals, and listening to your body are essential for maintaining fitness while fasting.
* A version of this article appears in print in the 13 March, 2025 edition of Al-Ahram Weekly
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