Fitness mantra: Exercises to help gain muscle even while you fast

Cardio: Don’t let your lungs and heart slacken without proper exercise because you are fasting. An easy cardio workout will help maintain fitness levels, while also helping in burning calories consumed during heavy dinners. Start with a simple warm up on an exercise bike for five minutes and then move to an incline walk on treadmill for 15 minutes. Cross trainer for about 10 minutes on a medium pace can be done, followed by stair climber for 5 minutes. Cool down on a bike on a medium to low intensity for 5 minutes.

Core: Working for a strong core is essential at any time of the year, and the fast should not stop you from maintaining your core. A strong core can be ensured by simple exercises like holding a plank for 30 seconds on and off (6 reps), side plank for 30 seconds on each side (3 reps), knee crunches (3x20 reps) and mountain climbers for 30 seconds (6 reps). This will make sure your posture is strong and stable.

Fat burning: These simple exercises can not only hep as great cardio workout, but also aid in burning off excess calories and can help you reach your ideal weight. Start off with jumping jacks (4X20 reps), followed by box step ups for 30 seconds on and off intervals (4 reps) and side steps on box for 30 second intervals (4 reps). Then add in beginner burpees for 15 reps followed by ventral jacks (4X20 reps).

Body weight training: You don’t necessarily need to head to the gym to get a fitter body. Perform these exercises either at your home or your garden or in a public park, to see your results in no time. Start with air squats (3X15 reps), followed by a plank for 30 seconds (4 reps). Then get on with some press ups of different variations (3X10 reps), followed by standing alternate lunges (3X20 reps).