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Free Workout Programs

28 DAYS FAT LOSS RAMADAN PLAN

  • Duration: 30 Days
  • Location:At Home
  • Workouts: 2 - 3 per week
  • You`ll need: Yoga mat, equipment is optional
  • Focus: Full body, mainly abs
  • Level: Beginner
  • Cardio:Low impact

This program does not apply for diabetes, pregnant women and illness patients.

What to eat and drink to incorporate with this workout plan:During Ramadan you may have mild dehydration, avoid salty foods as much as you can. After breaking the fast, make sure the foods you eat provide a balance of starchy foods, including wholegrains (your main source of energy), fruit and vegetables (vitamins and minerals), protein-rich foods.

This program focuses on fat loss, you might still keep your carbs intake in moderation, increase more fruits, proteins and liquid consumption. If you have headaches, tiredness and difficulty concentrating before/during/after workouts, reduce training time, take longer/more breaks or stop completely. If you are unable to stand up due to dizziness, or you are disoriented, you should urgently drink regular, moderate quantities of water and stop the workout.

Switch the workouts/dates according to your choices/schedules. Rest 1 week to 10 days when Ramadan ends.
Pick 1 video or do all as your strength levels, train before Suhoor or 1,5 to 2 hours after Iftar.
The program is composed based on the Central London Mosque and the East London Mosque.

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28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video
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28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video
4Rest Day Sunday, April 18

WEEK 2

6Rest day Tuesday, April 20: 4.18am, 8.09pm
7Rest day Wednesday, April 21: 4.15am, 8.11pm
10Rest Friday, April 23: 4.11am, 8.14pm
12Rest Sunday, April 25: 4.06am, 8.17pm

WEEK 3

14Rest Tuesday, April 27: 4.01am, 8.21pm
19Rest Sunday, May 2: 3.49am, 8.29pm
28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video
28 DAYS FAT LOSS RAMADAN PLAN  workout video

WEEK 4

20Rest Tuesday, May 4: 3.45am, 8.32pm
22Rest Friday, May 7: 3.37am, 8.37pm
24Rest Sunday, May 9: 3.33am, 8.40pm

WEEK 5

27Rest Tuesday, May 11: 3.29am, 8.43pm

Frequently Asked Questions

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