5 Types Of Exercise To Do When You're In Ketosis

February 10, 2019

So, you've gone keto.

Congratulations!

Millions of people worldwide are experiencing great results with the diet (even though it was just a variation of the Atkins diet, which was popular a few years ago).

Ketogenic Diet Exercise for Weight Loss

Anyways, a popular question we get from many of our customers, who are on different keto diet variants (SKD, TKD, CKD), is...

"What types of exercise SHOULD I do on keto?"

Here's the short version (with some practical examples too):

1. 3-Minute Cardio Workouts

When you're in ketosis, going for low-intensity cardio like jogs/runs, that maintain a steady pace, helps fat burning.

Ketogenic Diet Cardio Exercise Jumping Jack Jogging Running

If you're not planning to leave the house, doing a continuous series of 60-90 jumping jacks at a pace you're comfortable with is great as well.

Doing daily sets of 5 is a good place to start.

Remember that here, we're looking for a steady cardio that pumps the heart and burns fat over a period of time.

2. HIIT (High-Intensity Interval Training)

Our least favorite, but most effective type of exercise on the keto diet...

High-intensity interval training.

From lifting weights to stringing a series of push-ups, sit-ups, mountain climbers and burpees, what you're looking for in HIIT are short bursts that mostly leave us breathless at the end of a 9 minute session.

If you have the stamina, these are great weight loss accelerators.

Ketogenic Diet HIIT High Intensity Interval Training Burpees Mountain Climbers

BUT, remember that this particular type of exercise does best with diets that still have carb intake (Cyclical Ketogenic Diet or Targeted Ketogenic Diet, where you're still consuming decent amount of carbs).

Note: This particular type of exercise is for people who still have carb intake. You'll burn out quick and get tired easily, if you're consuming less than 20g of carbs per day and doing HIIT.

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3. Stretching Exercises

YOGA!

What better exercise than lying down on the floor and stretching (chilling out)?

Just joking yogies, no hate.

Stretching/flexibility exercises are great for supporting muscles and joints on the keto diet.

Some of our customers mention that they get quite stiff and tired when they first start keto so this usually helps them relax and deal with the anxiety of a new diet too.

Ketogenic Diet Yoga Cobra Pose

Some beginner poses you can check out on Youtube are:

  • Bridge Pose
  • Child's Pose
  • Cobra Pose
  • Chair Pose
  • Fish Pose

Have fun, but please don't hurt yourself! We don't have our joint pain supplement out yet.

4. Strength Training

I'll probably group this together with number #5, hold on...

5. Strength Training & Core Exercises (Low Intensity Exercises)

When you're in ketosis, the important thing to understand with exercises are:

A) High Intensity (requires carbs or you'll probably faint)

B) Low Intensity (uses fat as primary energy source instead)

Core & strength exercises are low intensity exercises that help improve your alignment, strength muscles, and control of movement.

1 minute planks, squats, dips and lunges are good examples of this and are keto-friendly regardless of your carb intake.

Ketgenic Diet Strength Training Core Training Intensity

Hope this was useful for all the keto dieters out there!

Let us know in the comments what types of exercises are working for you...

 

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