The 10-Minute Ramadan-Friendly Workout Plan
Last month, someone asked me, "Will I lose muscle during Ramadan if I stop working out? It's only one month." The short answer is: yes. Research shows that muscle loss can begin within 2-3 weeks of inactivity, and unfortunately, regaining that lost muscle takes longer than it does to lose it.
Many people also struggle with exercising during Ramadan, saying: "I don’t have time." or "I'm too tired." I get it. I’ve been in the same boat. The struggle is real. But that’s why I’ve designed a quick and effective 10-minute workout plan—so we can all stay active during Ramadan without feeling overwhelmed.
Why Is It Important to Stay Active During Ramadan?
1. 10 Minutes is Better Than No Minutes!
Just 10 minutes of movement a day can make a huge difference. If your usual 30–60 minute workouts feel too intense during fasting, shortening your routine is a smart modification.
A short workout can help:
Improve memory and cognitive function
Regulate blood sugar levels
Boost mood and energy levels
Reduce stress and fatigue
Even a small commitment to movement can benefit your overall health and help you feel better throughout the month.
2. Prevent Muscle Loss
If you completely stop exercising, muscle loss can begin within 2-3 weeks. Studies show that after 4 weeks of inactivity, muscle strength can decline by up to 10%, and it takes twice as long to rebuild lost muscle. The good news? Even low-volume strength training can help maintain your gains.
3. Feel More Energized
Yes, fasting can leave you feeling drained, but a short burst of movement can actually increase energy. I personally like to schedule my 10-minute workout before iftar, so I can replenish nutrients and hydrate right after, leaving me refreshed and ready to enjoy the evening.
4. Reduce Aches & Pains During Salat/Prayer
Ramadan often means longer hours of sitting in the mosque, which can lead to stiffness and discomfort in the legs, lower back, and knees. Strength training and mobility exercises can help reduce these aches, making prolonged prayers more comfortable.
Stay Active This Ramadan
If you're ready to maintain your fitness during Ramadan, grab my free Ramadan-friendly workout guide here. I'll also be sharing the weekly exercise routine every Monday on my Instagram and TikTok. Follow along for video or carousel demonstrations!
For more tips on modifying your current routine, check out my blog post: How to Stay Fit During Ramadan: Tips for Adjusting Your Workouts
Wishing you a Ramadan Mubarak!
Leila Awada, PT