16/8 Intermittent Fasting Morning Workout Routine

16/8 Intermittent Fasting Morning Workout Routine

Waking up in the morning can be a struggle for many of us. But, just imagine how energized and determined you would feel if you started your day with an invigorating 16/8 intermittent fasting workout?

It's like unlocking the door to freedom - both mental and physical - that will stay with you throughout your entire day.

The idea behind this type of exercise is to capitalize on the energy boost from being in a fasted state while doing short-duration, high intensity exercises.

This combination helps keep our body fit while avoiding the monotony of long, drawn out workouts. Intermittent fasting also has tremendous benefits when it comes to regulating hormones, improving digestion and helping maintain proper metabolic health.

This article is designed to help readers understand what 16/8 intermittent fasting workouts are all about, as well as provide guidance on how to get started incorporating them into their daily routine.

We'll discuss everything from tips on creating an effective plan to explaining why they're so beneficial.

By taking advantage of this powerful tool, anyone can unlock their potential and become healthier than ever before!

Benefits Of Intermittent Fasting And The 16/8 Protocol

The idea of limiting yourself to only a few meals a day may sound counterintuitive, but intermittent fasting and the 16/8 protocol can actually be incredibly beneficial for our health.

It might seem restrictive at first glance, however, in reality, there are several advantages that come with adopting a pattern like this.

Intermittent fasting helps us reach an optimal level of hormone balance which gives us more energy and improved mental clarity throughout the day. It also boosts metabolism and helps regulate blood sugar levels which in turn leads to weight loss and better overall health.

What's even more exciting about this kind of lifestyle change is how freeing it can be.

You're giving your body permission to take much-needed breaks from digesting food all day long - allowing it time to focus on other essential processes like repair work or making new cells.

Plus, when we give ourselves specific windows during the day to eat, we gain more control over cravings while strengthening our willpower.

This kind of disciplined eating creates a powerful sense of autonomy; instead of feeling stuck in an endless cycle of poor diet choices, we have the freedom to choose what works best for us and our bodies will thank us for it!

What To Eat Before A Morning Workout On 16/8 Intermittent Fasting

When it comes to intermittent fasting and a 16/8 protocol, there are many benefits. But what should you eat before a morning workout?

It's important to fuel up for your workout, especially when following an intermittent fasting plan. The best time to have a meal is about one hour before you begin exercising.

This will provide enough energy to power through your routine without feeling tired or having low blood sugar levels.

A good pre-workout snack should include complex carbs and some lean protein, such as oatmeal with nuts or Greek yogurt with berries. You can also opt for a liquid meal like smoothies that contain both carbohydrates and proteins in order to give you more sustained energy throughout the day.

Smoothies are easy to make, require minimal prep work and can be taken on the go if needed.

Just remember to stay hydrated during your workout by drinking plenty of water so that you don't feel sluggish or dizzy while performing intense exercises. So get out there and crush those workouts – just make sure you're fueling up properly first!

How to pick the right workout for your IF plan

Not every workout is the same when it comes to timing it with your intermittent fasting plan.

Some types of exercise tend to be more depleting for your muscles, and these may require a meal directly afterward or a higher carbohydrate intake earlier in the day.

Strength Training 

Strength training is a bit different when it comes to timing it with your IF plan.

While some people prefer to do strength training while fasted, others find that they need to eat a meal before or during their workout in order to perform at their best.

Strength training is more glycogen-demanding, so if someone's going to do strength training, I usually recommend that they have some sort of meal either beforehand or during the workout, or at least some type of carbohydrate source.

This is especially important for those who are new to strength training, as your muscles need energy to fuel your workout and recover afterward.

If you're feeling weak or fatigued during your strength training session, it's likely that you need to eat something before or during your workout.


Regardless of the type of workout you choose, it's important to focus on recovery after your workout. This includes getting enough sleep, eating a balanced meal, and staying hydrated.

People who are doing IF need to be aware of their overall calorie and nutrient intake, so that they're fueling their bodies appropriately, and also making sure that they're getting enough rest and recovery.

Cardio and HIIT

Cardio and HIIT (High-Intensity Interval Training) are popular forms of exercise to do during intermittent fasting. With cardio, you can engage in activities like running, cycling, or swimming, whereas HIIT combines cardio with strength-based exercises for a more intense workout.

Fasted cardio can be a great way to burn fat, but it's important to listen to your body and not push yourself too hard.

If you're new to fasted cardio, start with a slow and steady pace and gradually increase the intensity. If you feel weak or dizzy, try consuming a meal directly after your workout.

For HIIT, it's best to have a meal either before or during your workout to provide enough energy for the intense movements. If you're still new to HIIT and fasted workouts, start with a lighter intensity and gradually increase it over time as your body adapts.

It's important to note that fasted cardio and HIIT may cause hypoglycemia for some people, so it's crucial to monitor your body's reaction and adjust your workout plan accordingly.

Remember that recovery is key after any workout, especially when it comes to HIIT.

Make sure to get enough sleep, hydrate, and consume a balanced meal after your workout to support your body's recovery and prevent injury.

In conclusion, whether you choose fasted cardio or HIIT, the key is to listen to your body, ease into the workouts, and focus on recovery.

In conclusion, the right workout for your IF plan will depend on your personal goals, fitness level, and individual preferences.

Just remember to listen to your body, ease into intense workouts slowly, and focus on recovery after your workout.

With the right plan in place, you'll be able to maximize the benefits of your IF regimen while still reaching your fitness goals.

How To Exercise Effectively While Fasting (This is what we do)

The concept of intermittent fasting can be daunting and overwhelming at first, but the rewards are worth it.

As we embark on this journey to become healthier individuals through IF, one question that arises is how to exercise effectively while fasting.

Well, here are some tips for making sure you get the most out of your morning workout!

First off, make sure you’re well-hydrated for your morning session. 

Drinking plenty of water before and after exercising will keep your energy levels up, allowing you to push yourself further during workouts and recover more quickly afterwards. 

Staying hydrated also helps regulate your body temperature so you don’t overheat or cramp up easily.

Additionally, having a light snack 30 minutes prior to working out provides just enough fuel to power through without feeling bloated or uncomfortable. A banana with peanut butter or an apple with almond butter work perfectly as pre-workout snacks.

Finally, listen to your body when deciding how much intensity and duration you should put into each workout session. 

If you feel fatigued or dizzy during a workout, take a break and rest until you have regained strength before continuing again.

Also remember that shorter, more intense sessions may be better suited for those doing 16/8 intermittent fasting compared to longer cardio sessions; short bursts of high intensity exercise like HIIT allows us to maximize our efforts in less time!

Studies Showing The Benefits Of Intermittent Fasting And Morning Workouts

The combination of intermittent fasting and morning workouts can be a powerful force in achieving your fitness goals.

I'm sure you're already feeling the power of this practice - it's like lighting a fire under your feet!

To help fuel that flame, here are some studies showing off the benefits of these two practices working together:

Studies have shown that athletes who fasted before performing high-intensity exercise experienced improved performance compared to those who ate beforehand.

Research has also found that engaging in regular physical activity during an intermittent fasting window increases fat burning and helps regulate insulin levels.

Additionally, combining IF with morning exercises is linked to increased energy levels throughout the day, as well as improved mental clarity and focus.

This research gives us an exciting glimpse into how we can use our bodies to reach peak performance and experience more freedom within ourselves.

Intermittent fasting isn't just about controlling what we eat; it's also a way for us to gain control over our minds and bodies so we can take back the reins on our lives. 

With its combined powers of nourishment and physicality, there's no better time than now to unlock our potential through this dynamic duo.

How To Maintain A Healthy Lifestyle With 16/8 Intermittent Fasting And Morning Workouts

The idea of combining intermittent fasting with a morning workout routine may seem like an impossible task to keep up.

But in reality, it is possible and the benefits are tremendous! If you think about it, 16/8 intermittent fasting gives your body time to rest while still giving you plenty of hours during the day to get physical activity done.

So let's explore how this lifestyle can be maintained healthily and successfully!

Firstly, let’s investigate the truth that exercise helps break down stored fat more efficiently when combined with eating habits such as intermittent fasting.

Studies have shown that exercising on an empty stomach increases metabolic rate which leads to burning even more calories than usual. 

It also releases hormones such as adrenaline and HGH (human growth hormone) which improves muscle strength and energy levels. In other words: Intermittent fasting + Morning Workouts = Optimal Fat Loss.

To make sure you stick to this healthy routine, here are four tips for maintaining a successful lifestyle:

  1. Give yourself enough time between meals so that you don't feel overly full before or after workouts;
  2. Incorporate high-intensity exercises into your routine - HIIT workouts are great because they give maximum results within minimum time;
  3. Make sure to stay hydrated throughout the day, especially during fasted periods;
  4. Finally, practice mindful eating by paying attention to what your body needs instead of relying on external cues alone.

This combination of diet and exercise has been proven effective in helping people reach their goals faster and maintain good health long-term.

With proper guidance and dedication, anyone can find success in implementing these simple steps into their daily lives.

And best of all? You'll be feeling energized and empowered while working towards becoming a healthier version of yourself!


In conclusion, 16/8 intermittent fasting and morning workouts can be a great combination for those looking to improve their physical health.

With the right diet and exercise plan tailored to your needs, you can reap the many benefits that these two have to offer.

Eating before a workout is an important part of creating this balance; it will provide you with energy while also allowing your body time to digest nutrients properly during its fasted state.

Additionally, studies have shown that both intermittent fasting and morning workouts can lead to improved physical performance and mental acuity.

Overall, 16/8 intermittent fasting combined with morning workouts can make a significant difference in improving one’s overall wellbeing.

As long as you create a healthy lifestyle by eating nutritious meals at regular intervals throughout the day and incorporating regular bouts of exercise into your routine, there is no limit to what you can achieve!

So if you are looking for ways to take control of your health journey, why not give this powerful combo a try?

After all, taking care of yourself should always be your number one priority – so let's start today! Let's commit ourselves now to achieving healthier habits through 16/8 intermittent fasting and morning exercises!

Molly Winter

About the author

Hi there! I'm Molly Winter, a certified personal trainer from New York City. I'm passionate about helping others achieve their fitness goals and lead healthy, happy lives. With years of experience and a wealth of knowledge, I'm dedicated to providing individualized plans and expert advice to help my clients reach their full potential.

When I'm not in the gym, you can find me exploring the city, trying new healthy recipes, or simply enjoying time with friends and family. I'm always on the go and I love sharing my fitness journey with others.

Follow me on my personal fitness journey and get inspired to lead a healthier, happier life!

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