Fasted Cardio Overview

  • What is Fasted Cardio?
    Fasted cardio is a workout done before eating, typically in the morning. Exercising in this fasted state may enhance fat-burning and improve metabolic efficiency. This program is designed for all fitness levels, offering structure to elevate your fitness and fasting routine.

    • Increased fat-burning potential during exercise.

    • Improved energy efficiency and insulin sensitivity.

    • Enhanced focus and mental clarity throughout the day.

    • Efficient, time-saving workouts to fit a busy schedule.

  • Perform fasted cardio within 30–60 minutes of waking up. This is when your body is naturally in a fasted state, which can optimize fat utilization.

    Alternate Timing:
    If mornings aren't feasible, aim for a 10–12 hour fast before exercising, ensuring your last meal was light. Stay hydrated and monitor energy levels during the workout.

    • Moderate-Intensity Cardio (20–40 mins):
      Examples: Jogging, cycling, brisk walking, or rowing.


      Goal: Maintain a steady heart rate at 60–70% of your maximum.

    • High-Intensity Interval Training (HIIT) (20–30 mins):
      Examples: 20-second sprints followed by 40 seconds of light jogging or walking.


      Goal: Alternate between high effort (80–90% max intensity) and recovery periods.

    • Cardio-Strength Combination (30 mins):
      Examples: Pair 2 minutes of cardio (jumping jacks, burpees) with 1 minute of bodyweight exercises (push-ups, squats).

      Goal: Combine endurance and strength for a balanced session.

    • Drink water or an electrolyte supplement like FastingFuel to stay hydrated.

    • Warm up with 5 minutes of dynamic stretches or light cardio to prepare your body.

    • Refuel within 1–2 hours with a balanced meal, including lean protein and complex carbohydrates.

    • Perform static stretches or foam rolling to enhance recovery and reduce muscle soreness.

    • People who want to combine fasting with effective workouts.

    • Those interested in fasted exercise but want to avoid feeling tired or lightheaded.

    • Beginners new to fasted cardio or experienced exercisers aiming to improve fat-burning and endurance.

    • Busy individuals looking for quick, efficient workout options

  • If fully fasted workouts don’t work for you, consider having a small amount of simple carbs, such as a piece of fruit (like a banana or an orange), before exercising. This provides quick energy to fuel your workout while allowing you to stay in a fasted state for the rest of the day.