Easy Keto Exercise Plan For Keto Beginners

    Easy Keto Exercise Plan For Keto Beginners
    Easy Keto Exercise Plan For Keto Beginners.

    Keto Lifestyle for Beginners

    Keto diet is a revolutionary weight loss diet of present times. However, it is equally beneficial for athletes who go for keto exercise plan. For a quick recap, keto diet works on the principle of burning fats instead of carbs as the body’s primary source of energy. You will need to maintain a healthy ratio of 75%fats 20% proteins and only 5% carbs to stay in ketosis. Ketosis is the process by which the body shifts from burning carbs to fats with a minimum carb intake of 20g per day.

    If you’ve read this far, we assume you want to adopt a keto lifestyle not only for weight loss benefits but to know keto exercise plan. In today’s blog post we let you know best keto exercise plan that are safe and easy for absolute beginners.

    When you first start out a keto, your body is new to the entire process of ketosis and it takes at least a week for the transition before you can go for keto exercise plan. During the transition, you face side effect called keto-flu that has symptoms like sleep disturbances, moodiness, etc.  The exercises that are safe to follow during this initial time frame are the ones with low intensity like walking, yoga jogging, etc mostly. We will take a deeper look for a specific keto exercise plan that you can follow as a newbie.

    There are various health benefits of keto exercise plan along with following a strict keto diet and you will come to know of it shortly afterward.

    Why Keto Exercise Plan is Good For You

    Before going after a set keto exercise plan, you first need to know why keto diet can boost your exercise performance. Keto diet helps you get higher energy levels, reduce inflammation and better body composition.  The exercise helps increase muscle strength, burn belly fat fast and improves overall body posture. Apart from that, you are in a pleasant mood after a workout, thus contributing positively to your happiness index.

    fitness, sport, people, exercising and lifestyle concept.

    fitness, sport, people, exercising and lifestyle concept .

    The biggest indicator of the effectiveness of keto diet and keto exercise plan is the fact that from evolution perspective we did not have access to abundant carbs throughout the year and our body is used to starvation more than we think it is.

    There are specific researches made on the usefulness of keto exercise plan. For example, one study showed that endurance athletes on keto diet burned 2 to 3 times fatter than an athlete on a high-carb diet.

    Similarly, in the same study, athletes reported faster recovery in 10 weeks when they were on a keto diet.

    Obese people were found to run twice as much on a treadmill, after adopting a keto lifestyle.

    Freshmen were reported to have built more muscle mass on lifting weights when they stick to a ketogenic diet.

    These are just a few studies conducted among many that show how beneficial keto exercise plan can turn out for you.

    Best Keto Exercises for Beginners

    Once you are fully adapted in keto diet there is no limit of what exercises you can do with the keto lifestyle. You can go for high-intensity interval training like (HIIT) that is about doing short but powerful reps, or you can go for cross-fit that combines exercises from various genres like running, gym, cycling, etc. But in the beginning, since your body is in transition phase you will need to stick to low-intensity workouts like hiking, yoga and light weight training.

    1. Cardio

    Cardio is an exercise that relies on faster heart rate, breathing techniques and coordination of most body muscles. These are great for beginners finding its way into the keto lifestyle. In other wordsm cardio will help your body get acclimatize to principles of a ketogenic diet.

    Some exercise you can do include but not limited to swimming, hiking, boat rowing, mountain biking and, treadmill.

    2. Resistance Training

    Any weight lifting exercise you can think of in your local gym you can do that while transitioning to a keto lifestyle. However, just make sure you are putting lighter weights targeting each muscle group.

    You need to eat an adequate amount of proteins to pull this off though. This helps you with gaining lean mass and increasing strength while keeping ketone levels to optimum.

    3. Flexibility

    Activities like Yoga, Gymnastics and Pilates are equally beneficial for the keto lifestyle. This will help you get in calm state of mind, stabilize your core, remove barriers to free movement and prevent unforeseeable injuries.

    woman practices yoga and meditates in the lotus position on the beach.

    woman practices yoga and meditates in the lotus position on the beach .

    You can make your own keto exercise plan by mixing and matching above 3 categories depending upon your passion and availability of resources. Or you can take our 1-week keto exercise plan below and let us know how it worked out for you.

    1 Week Keto Exercise Plan

    Following 1-week keto exercise plan is great for keto newbies who are not sure how to exercise safely in the keto diet.

    Day 1

    Split Squat 3 Sets, 10 Reps, 2 min Rest

    Glute Ham Raise 3 Sets, 10 Reps, 2 min Rest

    Back Squat 3 Sets, 10 Reps, 2 min Rest

    Reverse Lunges 3 Sets, 10 Reps, 2 min Rest

    20 min walk or any low-intensity cardio

    Day 2

    Push-ups 3 Sets, 10 Reps, 1 min Rest

    Pull-ups 3 Sets, 10 Reps, 1 min Rest

    Strict Press 3 Sets, 10 Reps, 1 min Rest

    Ring Row 3 Sets, 10 Reps, 1 min Rest

    20 min walk or any low-intensity cardio

    Day 3


    Day 4

    Step Ups 3 Sets, 10 Reps, 1 min Rest

    Glute Bridge 3 Sets, 15 Reps, 2 min Rest

    Deadlift 3 Sets, 10 Reps, 2 min Rest

    Good Mornings 3 Sets, 15 Reps, 2 min Rest

    20 min walk or any low-intensity cardio

    Day 5

    Bent Over Row 3 Sets, 15 Reps, 1 min Rest

    Bench Press 3 Sets, 10 Reps, 2 min Rest

    Reverse Hyper 3 Sets, 10 Reps, 2 min Rest

    Plank Hold 3 Sets, 1Min Hold, 30-sec Rest

    Hanging Knee Raises 3 Sets, 15 Reps, 30-sec Rest

    20 min walk or any low-intensity cardio

    Day 6


    Day 7

    40 min walk or any low-intensity cardio

    Take a print out of this 1-week plan and place it in your gym area or save it to your cell phone so you have easier time following through it.

    If you are good with this keto exercise plan you can channel it to your existing keto lifestyle. Or you can keep on reading and find out benefits of these individual exercises listed above.

    Benefits of Keto Exercises

    Back Squats

    Back squats help you develop your glutes, hamstrings, quads, and calves. This exercise stabilizes your core, sustains muscle building and increases your metabolism. Faster metabolism helps you burn more fats, and gain lean muscle mass.

    Glute Ham Raise

    It is the most popular exercise in posterior chain exercises. Glute ham raise is great for enhancing muscular endurance in glues, hamstrings and lower back. It helps with hypertrophy and strength development. GHR hits two areas of hamstrings simultaneously, namely hip extension and knee flexion.

    Strong sporty woman doing squat exercises (Split Squat exercise).
    Strong sporty woman doing squat exercises (Split Squat exercise).

    Split Squat

    The split squat is the best exercise for the lower body. It helps yield muscle size to glutes, hamstrings, and quads. It is great for building single-leg stability and strength. It is much more focused exercise because it targets one leg at a time.

    Reverse Lunges

    Reverse lunges are safer for your knees than ordinary lunges. It emphasizes the muscles of quads, glutes, and hamstrings. Your knee takes less pressure as compared to forward-lunges where the knee goes too forward and over the toes.

    Pull Ups

    It is a great exercise for developing muscle mass and pulling strength in biceps and back. Pull-ups target shoulders, arms, chest, core, and the back simultaneously in one fluid rep. You can achieve variations of pull-ups by adjusting the distance between hands on the bar.

    Push Ups

    You don’t need any equipment for this one. Push-ups are great for shoulders, pectoral muscles and, triceps. If done properly you can build strength for lower back and core of abdominal muscles as well. It helps your muscles to work together and build overall strength.

    Ring Row

    Ring row is basically a reverse pull-up and is much easier to do than ordinary pull up. You start by doing an upside-down pushup supporting yourself on a bench. It is a handy exercise for anyone who is not strong enough to do regular pull-ups.


    A Deadlift is the holy grail of developing core muscles strength. It is great for developing strength for physical labor like picking up things off the floor. It improves posture, burns fat, speeds up metabolism and improves grip strength.

    Glute Bridge

    Glute Bridge is best for the lower back. It can help you reduce your lower back pain as well. It targets lower back, abs, hamstrings, apart from glutes itself. It has all the benefits of squats with the added benefit of not placing any pressure on your lower back.

    Good Mornings

    Good morning is an axillary exercise for athletes. It works on your glutes, spinal erectors and, hamstrings. It is also a very good preliminary exercise for deadlifts and squats. In addition to that this exercise is great for your hips and legs as well.

    Step Ups

    Step ups are great for developing balance and symmetry. It is a single leg exercise that develops intense leg power. It also helps you developing strength for other exercises like deadlifts and squat. Step ups are best if you have lower back pain.

    Bench Press

    This exercise is unmatched in targeting your chest muscles group. It is great for increasing push strength. It also gives you bragging rights in front of your friends, as everybody loves puffed up chest. You need to be careful of putting too much weight on your upper body muscles. Build your way up as your body adjusts to keto diet fully.

    Bent Over Row

    It is a compound exercise that uses free weights. It hits most of your back muscles like rhomboids, latissimus dorsi, etc. There are two variations of this exercise. If you pull weight higher to the chest, it will target your upper back. While pulling weight closer to waist works mid-back muscles.

    Plank Hold

    Doing planks regularly is great for you. It strengthens and develops your cores muscles, joints and bones. In our everyday life, we are engaging the core muscle groups like when we bend, turn, lift and reach. So this is a very important area of the body to enhance.  It is said in gym culture that if you can’t hold your plank for 1 min, you are either too weak, too fat or doing the workout wrong.

    Reverse Hyper

    woman using dumbbells (Reverse Hyper exercise ).
    woman using dumbbells (Reverse Hyper exercise ).

    Reverse hyper is beneficial for glutes, hips, hamstrings and lower back. You can use it with both light and heavyweights. But we recommend starting off with lighter weights.  It is also a good exercise for developing strength for some of the difficult exercises like deadlift and squats. It is great to develop your posterior chain muscles. Revers hyper is often credited to Louse Simmons who invented it.

    Hanging Knee Raises

    Hanging knee raises is an unconventional way to work your lower abs, core muscles and upper abs. It enhances your grip strength and develops your forearms. It also improves the stability of your upper back and shoulders. You start by hanging from a bar with an overhand grip, and then you start to raise your knees until your thighs touch your chest. You do the sets and reps as mentioned above.


    LISS stands for Low-Intensity Steady State. It is exact opposite to HIIT (High-Intensity Interval Training). LISS comprise of any low-intensity cardio done with steady state. For example, a brisk 20 min walk. To put it more precisely you need to do it for minimum 20 min with a steady heart rate that is neither too fast nor too slow. You need to be in a fat burning zone that is 60% of your max heart rate. You can also substitute walking with other cardio like cycling, treadmill, etc but walking is easy for many to start with.

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