Keto + Intermittent Fasting + HIIT

By Phil Lancaster

June 9, 2023

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Keto, Intermittent Fasting and HIIT

Keto Diet + HIIT
Keto Diet and Intermittent Fasting

Disclaimer: This isn't for you if you've just started on the Keto diet. You need to get into ketosis and get your body used to burning fat for fuel and eliminate the constant hunger and desire for a sugar fix that you may still be experiencing.

Keto and Intermittent Fasting

You can combine the Keto diet with intermittent fasting to give a major boost to your fat loss efforts.

If you've been on keto for a while, you may notice that you're no longer waking up hungry.

Even though you've been fasting for maybe 12 hours, after dinner at around 7:30pm and getting up at around 7:30am (adjust for your own individual habits but 12 hours is around average.

So that's an awesome start to your intermittent fast.

All you have to do now is turn your breakfast into a brunch.

What I normally do is have an early morning coffee and then have my normal breakfast (bacon and poached or fried eggs, smoked salmon, avocado and scrambled eggs etc.) at 12:30pm, giving me a 17 hour intermittent fast.

This drops weight almost twice as fast as Keto alone.

And if I'm doing resistance training (weights) at the same time, my weight loss slows down (because I'm building up lean muscle mass) but my body fat percentage goes down.

For a wider variety of breakfasts, go to my Top 10 Keto-Friendly Breakfast Recipes.

Keto and HIIT (High Intensity Interval Training)

Keto Diet and Aerobic Exercise

If you really want to torch the body fat, combine your Keto Diet with high intensity interval training.

(But if HIIT is too intensive for you, substitute any kind of aerobic activity, such as jogging, rowing or bike riding).

The image above is me on a 100km bike ride. That certainly torched the body fat!

My book 4-Minute Keto, published on Amazon, is about combining the Keto diet (including lots of recipes) with a 4-minute HIIT routine, along with 4-minute Strength and 4-minute Abs. Here's one of the HIIT routines:

4 Minute HIIT

Each four-minute HIIT set consists of two exercises.
You do the first exercise for 20 seconds, rest for 10 seconds and repeat. That’s one minute.

You do the second exercise for 20 seconds, rest for 10 seconds and repeat. That’s two minutes.

Then repeat steps one and two, for a total of four minutes.

If you need to stop before the 20 seconds are up, that’s fine. Just wait out the remainder of the 20 seconds plus the 10 seconds rest and then start the next exercise. The idea is to do what you can and gradually get better and better.

Burpees and Butt Kicks

Burpees for 20 seconds
Rest for 10 seconds
Burpees for 20 seconds
Rest for 10 seconds
Butt Kicks for 20 seconds
Rest for 10 seconds
Butt Kicks for 20 seconds
Rest for 10 seconds
Repeat for a total of 4 minutes

So, all in all, pretty simple if you're reasonably fit.


Of course, you should consult your doctor before starting any diet or exercise program.

Custom Keto Diet

Did you know that you can get a Keto diet tailored to you individual needs?

Find out more at Custom Keto Diet Plan.

Phil Lancaster

About the author

Phil is a septuagenarian who believes in an enjoyable, healthy lifestyle through exercise and healthy eating. His website is all about helping others to look and feel younger.

The Aging Slowdown website covers diet, exercise, skin care, sexual health, your immune system. stress relief and better sleep. For those moving into retirement and concerned about income and lifestyle, there's an entire section devoted to creating an online business at any age.

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