Ramadan Guide – Home Edition




  • You are ready to commit 5 days a week
  • You want to get in shape in only 4 weeks
  • You don’t have a gym membership, but you have minimal equipment at home.
  • You want to take advantage of the holy month to improve your overall health.
  • You want to maintain your muscle mass and burn fat

Find out more!


  • Chair, two light dumbbells, two medium to heavy dumbbells, and a mini band.
  • If you like to use this guide but don’t have any of the required equipment, there is a replacement list of exercises included within the guide.
The 4 week-program for everyone!

This Ramadan guide helps you maintain your muscle mass in the holy month with a high potential of burning visceral fat by the end of Ramadan if you eat less sugar, more protein, and vegetables and drink at least 2 liters of water besides following this program.

Can I do this program if I want to lose weight?

Yes, Ramadan is the best month of the year to lose weight if you commit to this program and followed a healthy diet.

Can I do this program if I have diastase recti?

Yes, only avoid the 1 minute plank exercise which is the last exercise of each cardio exercise video.

Can I repeat this program for after Ramadan?

Yes, it is a very effective program, you will see the changes in your body shape at the end of the month, you can repeat it for one more month with extra weight or extra sets.

I don’t want to lose more weight Ramadan, any suggestions?

You can skip the cardio workout before Iftar.

Can I do the cardio workout and the weight workout before Iftar?

I do not recommend you put so much pressure on your muscles while you are fasting, unless you are advanced and you tried this before.

Can I do cardio in rest days?

You should stick to the program routine as it is.

Can I take the two rest days on consecutive days instead of Monday and Friday?

It is better to have rest days the way it shows in the program, however, if you find it hard to stick to those days, then feel free to make this program fits your own schedule.


Once you’ve completed your order, you will receive a confirmation via a thank you page where you can download your workout guide. Additionally, you will receive an email with a link to download email your workout guide. Make sure to download the PDF file to view the guide on all your devices. To access your guide later, simply save the PDF and store it in a safe way to it forever.


If you have any questions about or experience any issues with this guide, don’t hesitate to contact me, and I will get back to you!

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