During Ramadan, let’s be honest — routine goes slightly out the window. Gym sessions? Lost somewhere between work, naps, and iftar prep. Energy? Questionable. Motivation? Hanging by a thread.
Mind you, I’m trying my best to keep up. But I know a lot of us struggle (I definitely do). So to make it easier, we reached out to fitness trainer Ayesha Alvi to give us a realistic, no-excuses, full-body routine you can do from the comfort of your room.
This is a 30-minute workout, perfect to do 30 minutes before iftar or whenever you can squeeze it in. It targets your chest, shoulders, and upper torso — efficient, simple, and effective.
Warm-Up (10 Minutes Total)
- 5 minutes jogging in place
- 5 minutes mobility training (arm circles, shoulder rolls, hip rotations, light stretches)
Get your body warm, get your heart rate up, and then we move.
Main Workout
Start with:
- Pushups – 2 sets x 10 reps
Then move into:
- Shoulder Press – 15 reps x 2 sets
- Lateral Raises – 10 reps x 2 sets
- Bicep Curls – 15 reps x 2 sets
- Bent Over Rows – 10 reps x 2 sets
Chest focus:
- Chest Press – 15 reps x 2 sets
- Chest Flyes – 15 reps x 2 sets
Triceps finisher:
- Kneeling Tricep Extensions – 15 reps x 2 sets
(You can do these standing if you have knee pain.) - Tricep Dips – 10 reps x 2 sets
(Use a sofa, chair, or table — whatever works.)
Note: Rest 30 seconds between each set.
Here’s a visual:
No Dumbbells? No Problem.
If you have dumbbells, perfect. If not, don’t stress. Ayesha recommends using 1.5kg (or heavier) water bottles as substitutes. Ramadan is not the time for excuses — it’s the time for creativity.
Ramadan doesn’t mean pausing your fitness goals. It just means adjusting them. This 30-minute routine keeps you moving without draining you, helps maintain strength, and fits into even the most chaotic fasting schedules.
Because even if our routines get disrupted, showing up for 30 minutes? That’s still a win.
About Ayesha Alvi
Ayesha Alvi is a strength coach and personal trainer at C3 Fitness. She also offers home-based and online training sessions, making fitness accessible whether you prefer the gym or working out from your own space.
This is exactly what I needed to read! Ramadan routines are chaotic, and the thought of a full gym session can be overwhelming. Ayesha’s workout is perfectly timed 30 minutes before iftar is such a smart suggestion. I also love that she included modifications for knee pain and alternatives for equipment. It proves that fitness during Ramadan is about consistency, not perfection. Thank you for sharing this valuable guide- please keep writing more!