Guide to Exercising While On A Keto Diet

  1. How Our Muscles Work While On Ketosis
  2. Cardio Exercises
  3. Flexibility Exercises
  4. Stability Exercises


Exercising is a good way to lose weight and stay fit. In fact, it is the first thing that comes to mind if you want to lose weight. Going on a keto diet means lowering carb intake and increasing fat intake. This means that you are training your body to use fat as fuel instead of carbs. With those in mind, it does make sense that if you want to take your weight loss regimen to the next level, you can go on a keto diet and at the same time follow a strict exercise schedule or routine. Get the best of both worlds. You should be fit and healthy in no time, right?

How Our Muscles Work While On Ketosis

The minimal or limited intake of carbs means that there is less sugar or glucose in the body. This is important to know because, during high-intensity workouts, for the first 10 to 120 seconds of maximum exertion, our muscles need glucose or sugar for fuel. It is only after the 120-second mark when it then starts to shift to burning fat and ketones. This means that your performance will be limited during high-intensity workouts. To put it simply, our body uses carbohydrates as fuel during high-intensity workouts. On the other hand, it uses fat as fuel during low-intensity workouts.

Cardio Exercises

Aerobic or cardio workouts go well if you are on a keto diet. Low-intensity exercises such as jogging and swimming are perfect for maximizing fat as the main energy source. Cardio gets your heart pumping at the right rate to efficiently burn fat.


Backshot of person's legs while jogging outside in gym shorts and sneakers, for The Core blog

Flexibility Exercises

Flexibility exercises like yoga are also great for keto diet practitioners. Just like cardio, flexibility exercises are low-intensity physical activities that burn fat for fuel. Exercises like this increase your muscles’ full range of motion, improve your joints and stretch out your muscles. Don’t knock it until you try it.


Woman in workout clothes sitting cross legged on yoga mat stretching torso to the side, for The Core blog

Stability Exercises

Stability exercises like core training are great ways to improve your muscle strength and core strength. They also improve your alignment and balance. This low-intensity exercise is all about improving your balance and strength.


Woman planking in gym, for The Core blog

Tags: health, Keto, tips