For example, if your goal is to achieve ketosis as rapidly and healthily as possible, then it is best to use high-intensity training as a tool to deplete glycogen (your body’s storage form of sugar) and low-intensity exercise as a tool to encourage fat and ketone burning. What exactly does this look like?

If you are just starting the ketogenic diet, then you should focus on using exercise to deplete your glycogen stores, so your body is forced into ketosis more quickly. Here’s how:

  • Do at-least one hour of high-intensity activity first thing in the morning
  • This can be heavy weight-lifting, cross-fit training, high-intensity interval training, etc.
  • After the workout, focus on recovery, rehydration, and mineral supplementation.
  • For even better results, do not eat anything until dinner time.

After depleting glycogen, you should use low-intensity exercise to enhance fat burning and increase ketone levels. Here’s what that looks like:

  • Do at least 30 minutes of low-intensity activity every day
  • This can be a brisk walk, cycling, dancing, etc.
  • For even better results, do this first thing in the morning before eating.

By increasing your activity levels and doing the right types of exercise at the right times, you can achieve ketosis more quickly, burn more fat, and improve your health in a variety of ways. As a side bonus, you can increase your daily keto carb limit without lowering your ketone levels as well.

However, if you do so much high-intensity exercise that it overwhelms your body with stress, then you may impair your ability to stay in ketosis. This is because stress can shut down ketone production.


Exercise will allow you to achieve ketosis more quickly by helping to deplete glycogen stores. 

What type of exercise and when?

High intensity

Slower Pace

After depleting your glycogen(carb) stores we recommend continuing daily exercise to enhance fat burning and further increase ketone levels. Eg. 30 minutes of low intensity every day in the form of walking, cycling or other forms of cardio. The best time to exercise is first thing in the morning on an empty stomach.