What Type of Workout is Best on a Low Carb or Ketogenic Diet

Working out on Keto

When it comes to Keto, not all workouts are made the same. For fat loss, focus on exercises that deplete your glycogen stores. Weightlifting and high-intensity interval training work well for this.

If your goal is to build muscle mass, that can come with some extra challenges. This blog post will focus on what workout is best on Keto.

What are your Goals?


Exercise comes with many tangible and intangible benefits. Begin by defining your goals.

There is a limit to how much exercise you can do while on Keto. Many endurance athletes need to avoid Keto or follow a hybrid keto diet. You need to avoid overexerting yourself when working out on Keto. Rhabdomyolysis is a life-threatening condition caused by overexerting in high-intensity workouts.

When you eat carbs, your body uses glycogen to produce energy. Your body makes glucose and insulin when you eat carbs. This glucose is then used to provide power for your muscles.  Keto causes a glycogen deficiency so your body can convert fat into ketone bodies.

Your body makes more glucose when you eat carbs. Insulin stores the glucose in your liver, muscles, fat cells, and other tissues for later use. Your body uses stored body fat instead of glucose when you follow a keto diet. This metabolic state is known as ketosis.

When you are in ketosis, your body does not burn glucose for fuel.

What types of exercises should you avoid when following the keto diet?

While the keto diet offers many benefits, there are some workouts that you should avoid while on it.

Cardio: High-intensity interval training is a great way to burn glycogen stores and can help you burn more fat on Keto.

Strength Training: Strength training requires more power than low-intensity cardio.  Strength training can also burn through your glycogen stores quickly and cause more fat-burning.

Crossfit: Crossfit often includes high-intensity interval training. Some cross fit workouts are intense over long periods. People on a strict Keto diet may find those challenging.

Running is a great way to burn calories. But it’s best to avoid running long distances while following the keto diet. If you decide to run, you should include some carbs if you run for extended periods.

High-Intensity Exercises

High-Intensity exercises require you to burn fat as your primary fuel source. This is a good idea for those who do high-intensity exercise like sprinting. Burning fat as your primary fuel source means you may have larger energy reserves. People do report feeling more energetic during workouts while in ketosis.

The important thing is to limit your workout time when you are working out at a high intensity.

Exercise Performance with a Ketogenic Diet

How are weight loss and exercise performance related?

If you are a glucose burner, your exercise longevity depends on your glucose stores. With Keto, you can have a larger reserve to draw on because you can directly access body fat.

Keto Strength Training and Weight Lifting

what workout is best on keto

Many bodybuilders and fitness models prefer the ketogenic diet because it helps them in the cutting stage. Although carbohydrates are the primary energy source for muscles, they can be trained to use fat as fuel. Ketogenic diets don’t require that the body burn carbohydrates to gain mass.

Resistance training is an essential part of building muscle. To maximize your gains, resistance training must be done correctly.

Ketosis and Muscle Mass

Besides helping with weight loss, ketosis can also provide other advantages related to building lean muscle mass. Your body can burn more calories by reducing carbohydrate intake. This will allow you to work out harder without feeling fatigued from glycogen depletion. A reduced carbohydrate intake can cause an increase in testosterone. This can encourage muscle growth and repair following exercise.

What to do if your goal is to lose fat

Exercising on a ketogenic diet can be an effective way to lose fat. Combining exercise and a keto diet is a great option for anyone looking to lose weight and improve their health. Working out on the keto diet will increase your energy levels, help you build strength and endurance, and maximize fat loss.

Understanding how your body functions in nutritional ketosis is key to success with the keto diet. Both men and women can lose weight by engaging in regular physical activity, while also following the ketogenic diet.

Carbs when working out on Keto

Although the keto diet restricts carbohydrate intake, you can still exercise on Keto. You must be careful about how many carbohydrates you consume.

It is essential to keep track of how many net carbs you consume when working out on Keto. A good rule of thumb is to consume 20-30g of carbs for every hour of exercise. For more intense activities such as running and HIIT workouts, you may need up to 50 grams, depending on the type and duration of the activity. As always, it’s best to consult a doctor or nutritionist before beginning any new workout routine when following the keto diet.


In conclusion, the ketogenic diet provides an effective and healthy way to lose weight and improve health. Combined with regular exercise, it can be an even more powerful way to reach your fitness goals. This diet is not for everyone. It requires dedication and discipline. It would be best if you learned about the benefits and lifestyle changes that go with it. Taking the time to research your options and consult a doctor or nutritionist will help ensure that you make the best decision for your body.

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