The benefits of working out fasted can not be undersold. Working out in a fasted state has been shown to help people get leaner and stronger, faster. 

Let’s talk about how. 


  • Working out fasted increases insulin sensitivity and allows human growth hormone to assist in burning fat and building muscle. 

  • Working out fasted has been shown to increase performance.

  • Working out fasted can train your body to burn fat more efficiently.

If you’re interested in learning more about fasting, check out ourFast & Furiously Fit ebook

This guide offers you complete support on how tomaster intermittent fasting, which requires you fast for roughly 16 hours a day. The book includes tips, science, nutrition information, and 40 recipes, snacks and desserts to make intermittent fasting a deliciously appealing lifestyle.

Get the ebook!


The best fasted workouts are HIIT workouts. HIIT workouts and intermittent fasting work beautifully together to help you lose fat, gain muscle, increase aerobic and anaerobic capacity, and keep your hormones in check. 

What is HIIT?

HIIT, also known as high-intensity interval training, uses short, intense bursts of anaerobic activity followed by even shorter periods of rest to max out every single exercise session. Unlike conventional aerobic training, which uses oxygen to fuel movement, anaerobic training draws on your body’s stored energy to fuel movement, so you’re literally torching fat.

So, like fasting, HIIT pushes your body into the fat-burning zone and forces it to use more energy (burn more calories) to complete the movements.

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Other than HIIT a few times a week, you DON’T need to do long, exhaustive cross-fit or cardio sessions. In fact, you shouldn’t, since these extended periods of exercise can raise your cortisol levels (which fasting can balance), causing you to hold onto fat stores. Unnecessarily prolonged workout sessions can also have an adverse effect on your hunger. 

If you love your runs, for example, and don’t want to give them up, aim to go for shorter, more intense runs. Think 20-30 minutes, and incorporate sprints. Also, count this sort of activity as part one of your HIIT sessions. 

Check out Sweatflix for access to over a thousand HIIT workouts that you can do in your home or in the gym, regardless of your current fitness level.

In the meantime, try this free 12 minute HIIT workout from the Fast & Furiously Fit 12 (FFF12) series onSweatflix. 

Hosted by BodyRock Trainer Jenny Lam, this workout embodies the name of this series: it's quick, sweaty and it WORKS. Burn more calories and build more lean muscle mass than with traditional steady-state training


Join us for the full FFF12 series! Sign up for Sweatflix for FREE for one month. No risk--all reward!