Health & Fitness
A collection of write-ups with health care tips, expert advices and inspiration for overall wellness and fitness.


10 Exercises You Can Do on the Ketogenic Diet

Lots of people think that once you are on a ketogenic diet, you cannot work out. Luckily for us, these people are wrong! Not only does having an exercise regime improve your keto diet’s results, but it also helps you maintain a healthy lifestyle.

Whats more, using some healthy BHB ketone supplements, such as the ones from Konscious Keto, will make your physical performance that much better!

Of course, following the standard ketogenic diet (SKD) does not go well with high-intensity workouts, but there are other types of ketogenic diets that you can easily implement in your exercise regime.

For example, the targeted ketogenic diet (TKD) allows you to eat up to 50 grams of net carbs before and after your workout. Following this diet’s plan allows you to maintain great physical performance while still staying in ketosis.

On the other hand, if maintaining a high-intensity training that consists of working out more than four times a week is important to you, the cyclical ketogenic diet (CKD) will work like a charm. This type of diet allows you to stack up on carbs two days a week while reducing your carb intake for the other five days.

A diet like this makes it easy to take up types of training such as weightlifting. One important thing to keep in mind when it comes to lifting weights is that you should do five or more sets of five reps per exercise, making sure that the number of reps stays at five!

One thing to keep in mind is that if you are experiencing the keto flu, you may want to postpone starting up an exercise regime, or to at least try some low-intensity workouts. Read more about it here.

Now that you have decided on the type of ketogenic diet that will suit you and your lifestyle best, we can get into our list of 10 exercises to do while on a ketogenic diet!

Yoga is a relatively low-intensity type of exercise, making it the perfect choice for dieters who are looking to take up the standard ketogenic diet. Yoga can be a great ally in your attempt to lose weight, while also working on your balance and flexibility. Well, you can try out yoga balance poses, pranayama techniques, and asanas, etc.

Another great thing about it is that yoga is essentially a type of core training, meaning that if you want to take a different type of exercise along with yoga, you will have a wider range of motions, and it will allow you to be more active for a longer period of time!


Swimming while on a ketogenic diet is probably one of the best and easiest ways to stay both fit and healthy. Swimming is considered to be a moderate intensity type of exercise, and all you have to do is get your heart rate up — and keep it up!

As previously mentioned, not only is weightlifting possible while being on a ketogenic diet but doing this type of high-intensity workouts can actually be improved by following the CKD.

As long as you follow the recommended limit of five reps, your physical performance will greatly improve, and you will be able to easily gain muscle! You’ll also love this article on how weightlifting on a keto diet can improve not only your health but your life, too!


A light jog before your meal can increase your ketone levels up to 300 percent, which makes jogging one of the easiest ways to maintain ketosis and lose weight at the same time!


Merely getting to work on a bike will do the trick! Cycling is a great exercise to take up once you are on a ketogenic diet, especially if you would rather keep up with your SKD. You probably wouldn’t even think of cycling to work as an exercise, but it will surely help improve your diet’s results in no time!


If you are not really looking to implement a high-intensity workout into your everyday life, going for a walk after work is also a great way of staying fit and healthy. This is especially true if you are just starting off your keto diet!

Jump Rope

Although jumping rope is not really recommended if you are experiencing the keto flu, due to the fact that it is considered a high-intensity workout, you can take it up as soon as your keto flu passes. It is a great way of getting your heart rate up, and you can still do it while following SKD’s diet plan!


When it comes to the type of exercise you can maintain while being on both CKD and TKD, CrossFit works like a charm. CrossFit is actually a combination of running, push-ups, pull-ups, squats, weightlifting, gymnastics, rowing, etc., which makes it one of the most high-intensity workouts.

As we already established, even the most demanding types of exercise can be easily combined with one of the ketogenic diets, so as long as you balance the two, you will experience a boost in both energy and your physical performance in no time!


If you are not yet sure what type of exercise will suit you best, head to your local gym and ask one of the professionals there to help you out. Although the types of exercises you can do at the gym can be both low and high intensity, you can combine whichever feels the best!


Zumba has become one of everyone’s favorite types of exercise in the past decade. The main reason for it is that it is fun! However, you shouldn’t overdo it if you are strictly following the SKD, due to the fact that Zumba is quite exhausting.

On the other hand, if you go for either CKD or TKD, your physical performance will greatly improve, and it will be easier for you to stay in ketosis. The reason why Zumba can be a great choice for these ketogenic diets is that they allow you to stay active for longer periods of time without getting as exhausted.

All of these 10 exercises can be easily combined with a ketogenic diet of your choice, and will always help you get great end results. Make sure to visit Konscious Keto for even more pieces of advice!

Copyrights © 2024 Inspiration Unlimited eMagazine

Any facts, figures or references stated here are made by the author & don't reflect the endorsement of iU at all times unless otherwise drafted by official staff at iU. This article was first published here on 2nd January 2019.
iU eMagazine
Editorial Team of iU eMagazine

Latest Articles on Inspiration Unlimited