Free home workout

Ramadan: light circuit before iftar

An easy circuit for the last half hour before Maghrib, so you break your fast soon after you finish. It keeps you moving through the month without asking much of a body that hasn't eaten or drunk since suhoor.

  • About 17 min
  • Beginner
  • Sturdy chair
  • A wall
  • Prayer mat

Follow along

Tap done as you finish each step. Timed moves have a timer; rests start on their own.

0 of 16 done

Warm-up · step 1 of 16

March in place

2 minutes, easy

How to do it

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Too hard? Lift your knees lower and march more slowly, holding a chair back if you need balance.

Common mistakes and a harder version

The whole routine

  1. Warm-up

  3. The circuit: round 1 of 2

  9. The circuit: round 2 of 2

  15. Cool-down

The moves

How to do each move

March in placeHips, Calves · No equipment · Beginner

  1. Stand tall with your arms relaxed at your sides.
  2. Lift one knee towards hip height as the opposite arm swings forward.
  3. Lower it and switch, finding a steady rhythm.
  4. March faster to raise your breathing, or slower to recover — no jumping needed.

Common mistakes

  • Leaning back as the knees come up — stay tall.
  • Stamping — land softly through the balls of your feet.
Easier
Lift your knees lower and march more slowly, holding a chair back if you need balance.
Harder
Drive your knees higher and pump your arms faster.

Cat–cowSpine, Upper back · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Breathe in as you let your stomach sink and lift your chest and gaze a little.
  3. Breathe out as you round your back up towards the ceiling and tuck your chin.
  4. Move slowly between the two, one breath each way.

Common mistakes

  • Moving only your neck — let the whole spine move.
  • Rushing — let your breathing set the pace.
Easier
Do it seated on a chair, hands on your knees.
Harder
Pause in each position for a full breath.

Chair sit-to-standQuads, Glutes · Sturdy chair · Beginner

  1. Sit near the front of a sturdy chair, feet flat on the floor and hip-width apart.
  2. Lean your chest forward slightly, over your knees.
  3. Press through your whole foot to stand up fully — without using your hands, if you can.
  4. Sit back down slowly, taking about two seconds, rather than dropping into the seat.

Common mistakes

  • Rocking or swinging to get up — lean forward first, then stand.
  • Dropping into the chair — the slow way down does half the work.
Easier
Push off your thighs with your hands, or use a higher seat.
Harder
Hover: lower until you just brush the seat, then stand again without sitting.

Wall push-upChest, Shoulders, Triceps · A wall · Beginner

  1. Stand an arm's length from a wall and place your hands on it at shoulder height, a little wider than your shoulders.
  2. Step back slightly so your body leans in one straight line from head to heels.
  3. Bend your elbows to bring your chest towards the wall, elbows angled about 45 degrees from your body.
  4. Push back to straight arms.

Common mistakes

  • Hips sagging or sticking out — brace your stomach and glutes.
  • Elbows flaring straight out to the sides.
Easier
Stand closer to the wall.
Harder
Incline push-up, with your hands on a sturdy chair.

Glute bridgeGlutes, Hamstrings · Prayer mat · Beginner

  1. Lie on your back with knees bent, feet flat and hip-width apart, arms by your sides.
  2. Press through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
  3. Pause for a second at the top.
  4. Lower slowly back to the mat.

Common mistakes

  • Arching your lower back at the top — finish the lift with your glutes, not your spine.
  • Feet too far from your hips, so the hamstrings cramp — bring them closer.
Easier
Lift only halfway and hold for two seconds.
Harder
Single-leg glute bridge: one foot on the mat, the other knee drawn up towards your chest.

Bird dogCore, Lower back, Glutes · Prayer mat · Beginner

  1. Start on your hands and knees, hands under your shoulders and knees under your hips.
  2. Reach one arm forward and the opposite leg back until both are level with your body.
  3. Keep your hips square to the floor, as if balancing a cup of tea on your lower back.
  4. Return with control and switch sides.

Common mistakes

  • Lifting the leg too high and arching your back.
  • Letting your hips twist open.
Easier
Move just an arm, or just a leg.
Harder
Hold each reach for three seconds.

Calf raiseCalves · A wall · Beginner

  1. Stand facing a wall with your fingertips resting on it for balance.
  2. Rise onto the balls of your feet, as high as you can.
  3. Pause for a second at the top.
  4. Lower your heels slowly to the floor.

Common mistakes

  • Bouncing quickly through the reps — the slow lowering is where the work is.
  • Rolling out onto your little toes — keep the pressure through your big toes.
Easier
Use a smaller range, holding the wall with both hands.
Harder
Single-leg calf raise, or stand with your heels hanging over the edge of a step.

Half-kneeling hip flexor stretchHip flexors, Front of the thigh · Prayer mat · Beginner

  1. Kneel on one knee on the mat (fold it for padding), the other foot flat in front of you.
  2. Tuck your tailbone under slightly and squeeze the glute of the kneeling leg.
  3. Shift your hips gently forward until you feel a stretch at the front of the back hip.
  4. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

  • Arching your lower back instead of tucking your pelvis under.
  • Lunging too far forward — the stretch comes from the tuck, not the distance.
Easier
Do it standing in a split stance, holding the back of a chair.
Harder
Raise the arm on the kneeling side overhead and lean gently away from it.

Seated figure-four stretchGlutes, Outer hips · Sturdy chair · Beginner

  1. Sit tall near the front of a chair with both feet flat.
  2. Cross your right ankle over your left knee and let the right knee fall open.
  3. Keeping your back straight, lean forward from your hips until you feel a stretch in your right buttock.
  4. Hold for 30 to 45 seconds, breathing slowly, then switch sides.

Common mistakes

  • Rounding your back to get lower — lead with your chest.
  • Pushing down hard on the knee — let it settle on its own.
Easier
Stay upright without leaning forward.
Harder
Lean further forward, chest towards your shin, keeping your back long.

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