5 Best Types of Exercises If You’re on the Ketogenic Diet

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Swimmer in clear, blue water

The keto diet is one of the trendiest diet plans today. It involves avoiding foods with high carb amounts, forcing the body to use stored fat reserves as fuel once it depletes the stores of carbohydrates. Resulting in weight loss.

For achieving optimal results, you should pair this diet with an adequate amount of exercise. With a big shift in diet, people can find it difficult to exercise at peak performance. Working out while you follow the keto diet is important for avoiding the drawbacks of the keto diet. You can use CKD and TKD techniques to have the energy for fitness performance.

But which fitness routines are best for keto diet practitioners? Ones that force the body to burn fat while not expending too much energy (which usually requires the consumption of sugar for complete long-term performance). The best types of exercises are swimming, running, yoga, core training, and weight lifting.


Exhaustion happens quicker on the keto diet. That’s because your body exhausts all your fuel and turns to body fats as a source of energy. Since your muscles aren’t accustomed during the first weeks on a keto diet, you might feel hungrier and tired even when you perform a short exercise.

Swimming helps you overcome the challenges of the first few weeks of a keto diet. Water helps you use less energy over a longer period of time while exercising. The amount of fat you burn during a 30-minute swim equates to the amount of fat you burn during an hour-long jog. You won’t feel tired because water carries your weight.

Swimming also focuses on your entire body. It may not feel like you’re doing much exercise when you swim, but even the simple act of floating activates most of your muscles.


The relationship between a keto diet and exercise is great when it comes to cardio. These types of exercises don’t place a high demand for sugar fuel, which keto diet practitioners have little supply of in their keto diet plan. Instead, the body burns whatever fuel the body has to offer—which is fat.

Cardio keeps your heart rate up and extends your endurance. Running, for example, is a great exercise for the keto diet because its moderate intensity makes your ketogenic diet less troublesome. It’s also a quick ketosis trigger.

Ketosis is the body’s process of using fat instead of carbs as fuel for your exercises and usually happens a few days into a keto diet. How do you know if you’re in ketosis? A good indication is your exercise time. If you find that you can last for a longer period of time, then it means ketosis has activated and your body is using excess fat as fuel.

That’s why running is one of the best exercises when you’re on a keto diet. Once ketosis kicks in, you’ll run longer and farther. This helps you burn more fat than expected over a period of time.


During a keto diet, your fat reserves become fuel—including the ones in your muscle linings. This allows your muscles to move in a different range. Flexibility exercises such as yoga can help your muscles cope with the diet change.

The main benefit of yoga routines is preventing muscle injuries. A keto diet oftentimes shortens muscles after a short workout session. The lack of sugar in your diet also slows your recovery from muscle tears and tiny fractures. Stretching your muscles after exercising minimizes this risk.

Doing yoga also extends your muscle reach and provides a great deal of flexibility by helping your supporting joints (shoulders and waist).

Core Training

Core training (“ab exercises”) strengthens your muscles enough to perform other intense workouts. While core exercises don’t burn belly fat more than other types of exercises, they help make your belly appear flat and toned, plus assist with body stabilization. Stabilization is important because it helps you control your body, lessening your chances of encountering injuries.

These are the best core exercises to perform because they work on different areas of the abs (scientifically called the rectus abdominus muscle):

  • Crunches
  • Russian Twist
  • Side Plank
  • Bicycle
  • Leg Raise
  • Plank

Weight Lifting

While people mainly use a keto diet for weight loss, other folks choose a ketogenic lifestyle to improve muscle mass. Because of this, many people lift weights while doing a keto diet.

Weight lifting is a great exercise for a ketogenic diet because you don’t need to sustain an intensive workout regime to develop muscles. Short, high-intensity workouts are perfect for keto. Doing this is simple. All you need to do is increase the number of your sets while reducing your reps per set. You reduce the number of seconds spent lifting your weights per set.

This slower-paced work out regime is compatible with keto diets because you don’t utilize glucose as you would with quicker sets. CKD works great with weight lifting.

KetoFoodist Content

KetoFoodist.com provides this content to help keto diet practitioners and is intended for educational purposes only. It is recommended that you consult with a medical professional prior to starting any diet or following product suggestions.