Top 14 Exercise on Keto Diet at Home for Weight Loss


You may be asking whether you need to exercise on keto? or the best exercise in ketosis?

The best exercise on keto diet is very important for those following ketogenic diets (keto and Exercise).

Actually, the best exercise for keto dieters can enable them to get into ketosis faster and help burn excess body fats.


It also improves several body functions and helps prevents certain symptoms of keto flu.

Actually, performing best exercise during keto diet is the best thing you can do for faster weight loss and belly fat burn.

Therefore, this article provides you with the best exercise for keto diet to perform in order to get into ketosis faster(1).

They include balancing, stability, flexibility, stretching, warm-ups, and other

Why should you exercise during ketogenic diet? (exercise and ketogenic diet)

Exercising when following ketogenic diet has a very powerful effect on faster weight loss and belly fat burn.

The exercise speed up the metabolic rate and enable you to get into ketosis faster(2). It induces ketosis without a struggle.

In fact, that is the reasons as to why you should exercise during ketosis.

Is it safe to exercise during keto diet?

Actually, yes, it is safe to workout during your keto diet.

The workout helps boost your metabolic rate and improves your overall health.

The challenge only comes when you don’t eat enough(3).

You may experience low energy levels and poor performance during a workout.

However, the best tips to workout during your keto diet plan is well explained, to help you avoid low performance(4).

Health benefits of Exercise on keto diet (exercise and ketosis)

Exercise has several health benefits during keto diet.

It ranges from boosting metabolic health to preventing certain chronic illnesses during ketosis.

Here are some of the health benefits of exercise for keto dieters;

  • Exercise induces you to ketosis faster
  • It prevents muscle loss
  • Exercise improves metabolic health
  • It boosts your libido on keto diet
  • Help improve mental focus
  • Improves faster belly fat loss
  • It aids in weight loss
  • Prevents chronic illnesses and regulates ketone level during ketosis

What you need to do before starting exercise for keto diet to avoid injuries  (keto and exercise)

Exercising on keto diet is safe. actually, you need to follow the correct procedures as you desire to workout during your keto diet plan(5,6,7).

Here are ways to stay safe as you will be exercising on your keto diet.

  1. Eat enough food

You need to eat energy-rich foods to  provide you with optimal strength for your workout(8). Dont start workout when you are hungry.

It is important eat more protein you can use whey protein, and BCAAs.

             2. Be progressive

Purpose to start as slow as possible and progress gradually.

You need to avoid high-intensity workouts on your first week of training(9).

Furthermore, stick with lower-intensity workouts is the better way to go on keto diet

            3. Test your ketone level

It is important to test your ketone level regularly.

Actually, it is important to consult with your doctor before starting workout. Here is how to test your ketones

Medical checkup plays a major role before starting any workout and as you proceed with your workouts(10).

           4. Listen to your body

Feelings of exhaustion, dizziness, or fatigue are not normal, therefore, you need not exceed your limit(11).

If you cant exercise in a given day, it is crucial to try on the next day.

This will help you to avoid workout injuries. furthermore, keto diet can lead to a low energy level which can hinder you from exercising. See how to avoid injuries here.

However, you need to start with low-intensity workouts.

         5. Drink enough water

Staying hydrated is very important. the body need enough water throughout the day(13).

This will improve your metabolic rate and lead to better workout performance as you stick to your ketogenic diet.

         6. Stay motivated

motivation is key to every success, therefore, having a partner can help you stay motivated.

It is vital to enjoying every bit of your workout.

What are the best exercises for ketosis?

With the several health benefits of exercise on ketosis, it is important to discuss some of the best exercises for keto diet for effective results(14).

The safest exercise for ketosis will also help you avoid injuries during your workouts

Here are the best exercise for keto dieters

       1. stretching and warm-ups

One of the best exercises for keto diet to perform at home are stretching and warm-ups.

During keto menu, doing stretches will helps improves metabolic rate, blood flow and improves coordination and balancing(15).

Stretches and warm-ups also help boost belly fat burn and weight loss.

It also prevent several chronic illness

How to do stretches and warm-up for ketosis

You can perform hand butterfly motion.

In which you will stretch your hands.

You can also do straight leg raise while sitting on chair or standing

best exercise for keto diet

       2. Cycling exercise for keto

Riding a bicycle helps boost blood flow and strengthens the whole cardiovascular system. 

In fact, cycling reduces joint pain, boost your moods, and help you get into ketosis faster to lose weight(16).

Therefore, as you will be on keto diet, you need to perform an exercise such as riding(17).

       3. Walking exercise for keto diet

You need to eat keto meals and sit down waiting to get into ketosis. It won’t work effectively(18). You need to stroll around.

Have work, or hike to strengthen your muscles and prevents muscle loss during ketosis.

Truly, walking plays major role in our life.

It improves body posture, coordination, and core strengthening and helps prevent arthritis, diabetes, and blood pressure(19,20).

Therefore, you need to walk often to get into ketosis and lose weight.

       4. Swimming exercise for keto

Aerobic swimming exercise for keto diet helps boost blood flow, lowers blood sugar level and boost insulin sensitivity(21).

All which are linked to diabetes, heart disease, and blood pressure.

Swimming also helps in belly fat burn and weight loss(22).

Actually, the improvement of cardiovascular system through swimming helps you get into ketosis and improves metabolic health(23).

      5. Pilate exercise for keto diet

Pilate exercise strengthens your core, helps in balancing and stability, and improves your blood flow(24,25,26).

It reduces diabetes, blood pressure, arthritis, and other chronic illnesses(27).

For faster fat loss, perform Pilate exercise regularly.

Best exercise for keto diet

In addition, Pilate exercise for keto diet is very effective especially when you have a home personal trainer or when you sign up with your local studio or gym(28).

       6. Yoga exercise for keto diet

Yoga exercise for keto diet focuses on stability and flexibility(29).

You can perform these simple complex movements in the back yard or at open space.

They are very effective for body coordination and balance.

Performing yoga exercise can fasten your process of reaching ketosis(30).


It is very effective for belly fat burn and weight loss.

Therefore, do some yoga exercises after eating your keto meals.

       7. Climbing stairs

A very simple exercise for keto diet is climbing stairs.

After taking your keto meals and you don’t want to perform much exercise, you can walk along the stairs 6 times(31).

Make use of those stairs on your door to get into ketosis and lose weight faster.

Climbing stairs is a powerful exercise that will improve your digestion system for faster weight loss.

           8. Squats

You can do home squats without going to gym.

Perform 3 to 4 sets with 10 reps each to improve your cardiovascular system and metabolism(35).

Squatting helps prevent several chronic illnesses and make you stay stable and fit.

It will also help you reach into ketosis quickly and safely.

Therefore, you need to perform a leg workout at home or in your local gym.

  1. Jogging exercise for keto diet

Do you want to lose weight faster and stay healthy? Jogging is the best exercise for you(36).

It helps prevent several chronic diseases and improves your overall health.

Jogging or running is very crucial for maintaining healthy body weight(37).

It burns excess body fats, which are linked to cancer.

Jogging is the best exercise for those following ketogenic diet plans.

If you are one of them, then you need to start jogging at least twice a week.

       10. Traditional crunches

Crunches help in belly fat burn and core strengthening.

To get rid of belly fats and six-pack faster then crunches is the best stomach exercise for you(38).

Perform 2 to 3 sets of crunches with 6 to 10 reps  at least twice a week to reach into ketosis faster.

abs exercise for keto dieters

Actually, to avoid complaints during keto dieting, buy abs roller for abs workouts.

      11. Strength exercise for keto diet

Yes, resistance training is a key especially if you want to lose weight faster and safely.

Lifting weight helps in burning excess body fats and help you build lean body muscles faster(39).

It strengthen your muscle mass improving the defense mechanism of your body.

Make your keto diet effective by lifting weight in your local gym or you can buy kettlebell or dumbbell  for your home gym(40).

  1. Join aerobic dances like Zumba dance .

Another top best exercise for keto diet is aerobic dances like Zumba dance.

This dances are very important as they improver the whole cardiovascular system and improve arteries’ health(41).

 It helps in fat burn and weight loss.

Therefore, for those following keto diets, you can join your local studio for the aerobic dances(42).

Furthermore, you can do boot camp groups to stay motivated and get into ketosis.

This will help you to prevent cancer, diabetes, blood pressure, obesity, and overweight.

  1. Press-ups exercise for keto diet

Indoor press-ups after  keto meals or in the morning and evening  can help you to lose weight faster.

Press-ups improve insulin sensitivity and reduce blood sugar levels(43).


It also improves digestive system and prevents certain keto flu symptoms.

It also improves the breathing system and posture, thereby, prevents heart diseases(44).

You can perform press-ups 3 sets, 6 to 10 reps at least two days a week.

  1. Team sport

Maintaining regular exercise can be challenging for most people.

However, when you partner with a team sport, you can maintain regular workouts.

Actually, team sports help you to stay motivated and achieve your ketosis goals(45).

For instance, joining tennis, basketball, football and cycling teams can be beneficial to you.

For that matter,  sign up for this team sports and train with them to improve your overall health.

Food and Supplements to use during exercise for keto diet

After knowing the type of exercise you can perform during keto, you need foods to eat on keto diet during your workout.

Supplements can be a good way to boost your energy level and performance faster as compared to food. For food to eat during keto exercise you find them here.

Best supplements for keto diet are very important during your workout on keto. Therefore, here are the best supplements to use;

Creatine:  it helps improve energy level and strength, therefore, using creatine during your keto exercise can improve your overall workout performance.  It also improves the growth of lean muscles.

Whey powder (20-40g of protein):  whey is rich in protein and can boost your daily protein intake. It helps in the recovery of muscles and the growth of muscles. Whey protein also boosts your performance.

Taurine and L-citrulline: taurine is a very effective natural pre-workout supplement that is greater than caffeine. It improves performance during keto exercise. Another one is L- citrulline, it helps reduce fatigue and improve muscle endurance for both low-intensity and high-intensity training. 

Alpha GPC and beta-alanine: Alpha GPC contains choline that helps improves nerves health. It also improve your workout performance by increasing muscle endurance and energy levels. Beta-alanine is another best supplement to use during your exercise on keto diet. In fact, it helps improve sleep quality, decrease anxiety, and improve mental focus.


BCAAs: another best pre-workout supplement you can use during your keto exercise is branched-chain amino acids. It contains essential amino acids that help in the growth of muscles and recovery. It also reduces fatigue.

You can as well use MCTs and exogenous ketones supplements for keto dieters to prevent keto flu.


Summing it up

Keto and exercise play a major role in your life especially, when you perform the best exercise for keto diet listed above.

Exercise will help you to get into ketosis faster and lose weight quickly.

It improves the overall cardiovascular system and digestive system.

workout also boost you brain health and prevents several chronic illnesses.

In fact, you need exercise more than keto diet for a perfect body functions.

About Victor Tannos

Vick is a researcher, freelancer, content writer, and lifelong learner with an ongoing curiosity to learn new things. Vick uses that curiosity, combined with his experience as a freelance to write about valuable topics on health, fitness, and lifestyle.

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