10-Minute Ramadan Workout: Stay Fit & Energized During Fasting

During Ramadan, maintaining an active lifestyle while fasting can be challenging. However, a quick and effective 10-minute workout can help boost your energy, improve circulation, and support overall well-being without feeling exhausted. Short, high-intensity exercises can keep you active, whether before suhoor, after iftar, or during a non-fasting window.
 

The Benefits of a 10-Minute Workout During Ramadan

• Maintains Energy Levels – Light movement can reduce sluggishness and keep you feeling refreshed.
• Boosts Metabolism – Even short workouts can enhance digestion and metabolism.
• Enhances Mood – Physical activity releases endorphins, helping to reduce stress and improve focus.
• Requires No Equipment – Can be done at home with minimal space.
   

The 10-Minute Workout Routine
Perform each exercise and follow a 15-second rest before moving on to the next move. Complete 2 rounds for a full 10-minute session.

1. Jumping Jacks – Stand with feet together, arms at your sides. Jump while spreading your legs and raising your arms overhead. Repeat for 30 seconds.
2. Squats – Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, then stand back up. Do 10 reps.
3. Push-ups – Start in a plank position, lower your body until your chest almost touches the ground, then push back up. Do 8 reps (modify by doing knee push-ups if needed).
4. Lunges – Step forward with one leg, lower your hips until both knees are at 90-degree angles, then push back up. Do 5 reps per leg.
5. Mountain Climbers – Start in a plank position and quickly alternate bringing knees toward your chest. Keep your core tight. Repeat for 30 seconds.
6. Plank – Hold a forearm plank position with a straight body for 30 seconds.
7. High Knees – Jog in place while bringing your knees up to waist level. Repeat for 30 seconds.
8. Bicycle Crunches – Lie on your back, lift shoulders, and bring opposite elbow to knee. Alternate sides for 10 reps per side.
9. Burpees – Stand, drop into a squat, kick feet back into a plank, return to squat, then jump up. Do 5 reps.
10. Cool-down Stretching – Perform light stretching for 2 minutes, focusing on the legs, arms, and back.

 

Tips for an Effective Workout

• Maintain Proper Form: Prevent injuries by performing exercises correctly.
• Stay Hydrated: Drink water before and after your workout.
• Stay Consistent: Even short workouts can make a difference when done regularly.
• Listen to Your Body: Modify exercises if needed to suit your fitness level.

A 10-minute workout may seem short, but it can be incredibly effective when done with intensity and consistency. Whether you’re looking to lose weight, build muscle, or just stay active, this routine is a great way to incorporate fitness into your busy schedule. So, get moving and enjoy the benefits of a quick yet powerful workout!