Perhaps one of the biggest dilemma gym rats face during Ramadan is whether to workout or skip the gym. Giving up on gym for a whole month will have devastating results on your body, hence one should continue with the workout during Ramadan. But the question arises; what would be the preferred time to workout? Before iftari or after?
If you are looking for volume, you should know you will not be able to lift the same weight as you normally do whilst fasting; hence you need to plan a Ramadan workout after iftari. But if you see fasting state as an opportunity to burn some body fats while keeping your muscles “pumped”, one needs a workout that is short in duration, yet high in intensity in order to pump up your muscles as well as shed of fats. Look no further because I have the perfect Ramadan workout plan for you.
Preparation:
This Ramadan workout is designed on the high intensity interval training pattern which combines cardio and weight lifting in very short duration keeping the intensity high.
You will choose 4 exercises. At Least 2 of which must be compound exercises. These exercises can be all for one body part per day or two body parts with agonist or antagonist action. This is all up to you.
Download the app “HIIT interval training timer” or any similar app. Set the workout time as 20seconds, rest time as 10seconds, 4 rounds (if all the exercises are bilateral) and cool down of 50 seconds.
Execution:
- When you are prepared and the timer started, you will do one exercise for 20seconds (timed precisely by the app) move on to and get ready for the next exercise, wait till the 10s of rest period passes, then you do 20s of 2nd exercise and so on.
- Being done with all four exercises will make up one cycle. You need to do 4 such cycles.
- So after the cool down time is up, you will restart the timer and repeat the same cycle again and again for a total of 4 cycles.
Timing:
Do the exercise 20 minutes before iftar. So by the time you are done with the exercises and post workout cool down, it will be time to break your fast. Staying dehydrated for a longer time can have negative effects on your body.
The Regime:
After adequate warmup, start the timer and do the following exercise:
| Monday: Chest | Exercise #1 Bench press for 20s | 10 seconds rest | Exercise #2 Inclined Dumbbell flyes for 20s | 10 seconds rest | Exercise #3 declined Dumbbell press for 20s | 10 seconds rest | Exercise #4 Dumbbell pullover for 20s | 10 seconds rest + 50 seconds cool down |
| Tuesday: Biceps | Exercise #1 Standing barbell curl for 20s | 10 seconds rest | Exercise #2 Preacher Curl for 20s | 10 seconds rest | Exercise #3 Chin ups for 20s | 10 seconds rest | Exercise #4 Bent over hammer curls for 20s | 10 seconds rest + 50 seconds cool down |
| Wednesday: Legs | Exercise #1 Squats for 20s | 10 seconds rest | Exercise #2 Lying Leg Curl for 20s | 10 seconds rest | Exercise #3 Leg press for 20s | 10 seconds rest | Exercise #4 Farmers Walk for 20s | 10 seconds rest + 50 seconds cool down |
| Thursday: Triceps | Exercise #1 Dumbbell Triceps Press for 20s | 10 seconds rest | Exercise #2 Triceps Kickback for 20s | 10 seconds rest | Exercise #3 Triceps Cable Pulldown for 20s | 10 seconds rest | Exercise #1 Close Grip Bench press for 20s | 10 seconds rest + 50 seconds cool down |
| Friday: Back | Exercise #1 Reverse Grip Lats Pulldown for 20s | 10 seconds rest | Exercise #2 Seated Cable Row for 20s | 10 seconds rest | Exercise #3 Barbell Shrugsfor 20s | 10 seconds rest | Exercise #4 Bent Over Barbell Rows for 20s | 10 seconds rest + 50 seconds cool down |
| Saturday: Shoulders | Exercise #1 Behind the back shoulder press for 20s | 10 seconds rest | Exercise #2 Rear Raisesfor 20s | 10 seconds rest | Exercise #3 Barbell Anterior raisesfor 20s | 10 seconds rest | Exercise #4 Barbell Upright rowfor 20s | 10 seconds rest + 50 seconds cool down |
| Sunday: Abs | Exercise #1 Double Crunchfor 20s | 10 seconds rest | Exercise #2 Plankfor 20s | 10 seconds rest | Exercise #3 Hanging leg raisesfor 20s | 10 seconds rest | Exercise #4 Spider mountain climberfor 20s | 10 seconds rest + 50 seconds cool down |
Why will it work?
The idea behind this Ramadan workout is that doing a continuous workout per cycle will keep the intensity high, increase the heart rate just as in a cardio while working your muscles just like in a weight lifting session. The compound exercises will utilize fats for energy since your body is already in a fasting stage. The cool down period gives you time to catch your breath and allows your heart rate to return to normal before rising again in the next cycle. This stage of high intensity followed by a low intensity is the basis of high intensity interval training.
Tip: Combine this Ramadan workout regime with The Ultimate Ramadan Diet Plan (http://htv.com.pk/fitness/ultimate-ramadan-diet-plan-fat-loss) to get shredded faster.