Fitness as We Age: HIIT Workout for Menopause

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

The journey to self-acceptance is a constant roller coaster that, unfortunately, doesn’t stop even after advancing in age. Unfortunately, it might even get worse when the menopause clock strikes. 

Due to a slowed metabolism and altered hormone levels, menopause causes many changes to a woman’s body, including the increased risk of adding additional weight. Many women acquire weight around their midsections, which may be particularly challenging to reduce.

Menopause weight gain may lead to frustrations, causing problems with one’s body image. So what are the best exercises to reduce belly fat after menopause? Exercises such as the HIIT workout for menopause can help women stay in great shape.

Although getting rid of excess weight may be a major priority, exercising has a lot of advantages for menopausal women. It has been shown to increase libido, produce endorphins, encourage restful sleep, balance hormone levels, and promote hormone regulation. 

What Is a HIIT Workout?

High-intensity interval training (HIIT)is an exercise that alternates between short periods of intense activity and recovery.  This type of training can be tailored to any fitness level and can be done anywhere.

If you are looking for natural remedies for menopause weight gain, consider HIIT, a popular choice for people who want to get the most out of their workout in a short period. 

Carbs and menopause are not a good combination. Because it balances appetite hormones that low estrogen levels have altered and burns more belly fat, a study suggests that HIIT may improve menopause weight reduction

Research also shows HIIT can improve metabolic health, and blood sugar control. HIIT has been shown to improve insulin sensitivity and increase levels of certain hormones associated with fat burning.

What Does a HIIT Workout Achieve?

In addition to helping us lose weight, HIIT assists in gaining essential muscle mass, enhancing our health, speeding up our recovery from injuries, and lowering our risk of cardiovascular diseases. 

woman doing push ups on a yoga mat

There are many questions regarding how to lose weight during perimenopause. Getting results faster is a big advantage of HIIT.

Three shorter HIIT exercises a week are equally beneficial as exercising a full hour five days a week. Because these workouts alternate between short, strong spurts and relaxing phases, you’ll spend less time practicing. This enables you to challenge and exert maximum pressure on your muscles.

Weight Gain and Menopause

In essence, menopause increases belly fat, while aging promotes weight gain. Each year, the metabolism rate slows, so our belly will likely develop a higher level of fat deposits.

Reduction of muscle mass is another issue that comes with getting older. Decreased estrogen levels cause a decline in muscle mass and a concomitant increase in body fat percentage throughout this period of life. 

To be physically strong, women also need to develop the mass of their muscles. When our bodies aren’t moving around, muscle mass aids in calorie burning. 

HIIT Workouts a Menopausal Women Can Try

Women who have entered their menopause stage are now discovering the advantages of HIIT. This arouses the question of how to do HIIT

Short HIIT workouts can be performed in a variety of ways. The most common procedures involve balancing effort and recuperation, prolonged effort with shorter recovery, or brief intensity sessions with full recovery. You can try a few of these examples and include them once or twice weekly in your routine. 

  1. 40 20 workouts: Give the workout your all for 40 seconds after warming up. Rest for 20 minutes. Do this 6 to 8 times. Refresh as necessary.
  2. Tabatas: Start warming up and give it your all for 20 seconds. Take a 10-second break. Do this 6 to 8 times. Take five minutes to rest. Resume the set.
  3. 20 on / 4 min off: proceed with the exercise for 20 seconds. Take 4 full minutes of recovery. Engage in the exercise for 8 times total. These are beneficial to incorporate during prolonged runs, rides, swims, rows, etc.

Does HIIT Aid In Hormonal Imbalance?

Exercise is one of the most well-known natural strategies to enhance hormonal balance. Women can harness the power of the essential hormones that will enable them to achieve their fitness objectives by engaging in intensity-based training.

elderly woman smiling sitting on a yoga mat

Women generate less testosterone, which puts them at a biological disadvantage when trying to gain muscle mass. But by exercising in a method that boosts hormone levels, burns fat, builds muscle, and develops a lean, athletic, and feminine physique.

Balance is crucial, too. Alternating cardio, swimming, and weights with yoga for perimenopause or Pilates can help in protecting the adrenal glands and maintain hormonal balance. Stretching and moderate activity is crucial.

Where Can I Find High-Intensity Interval Training Workouts?

Health clubs now provide HIIT workout at home for women courses as a standard offering. Find a club that provides HIIT courses at a time that works best for you if formal training motivates you to workout harder.

HIIT workouts are easy to find on the internet thanks to technological advancements, including blogs, YouTube, and mobile applications. 

If you’re a newcomer to HIIT, begin by doing a 20- to 30-minute period of overall exercise sessions, at least three to four days a week. Each exercise session comprises 30-second interval bursts and 30-second rests. Reduce your recovery time as you get used to the HIIT technique and do various interval activities such as: 

  • Jumping jacks
  • Pushups
  • Burpees
  • Jumping Squats
  • Flutter Kicks
  • Mountain Climbers

You might design your program by adding several weightlifting circuits or other energizing aerobic exercises you like.

Are HIIT Workouts Good for Menopause?

HIIT may be an ideal form of exercise for women who are struggling with the effects of menopause by improving sleep quality, increasing energy levels, and reducing hot flashes and other menopausal symptoms.

woman in bed

In addition, HIIT workouts can help to preserve muscle mass and bone density, both of which decline during menopause.

What Is the Best Exercise for Menopause?

Every woman is different, and you may find that other types of exercise are more helpful when looking for ways how to lose menopause weight fast. Ultimately, the best type of exercise for menopause is the one you enjoy. Talk to your doctor about what type of exercise would be right for you.

Can People Over 50 Do HIIT?

While HIIT is often considered to be a young person’s workout, there is no reason why people over 50 cannot do HIIT.

In fact, HIIT can benefit people in this age group, helping to improve cardiovascular fitness, increase muscle mass, and reduce body fat. It is essential to check with a doctor before starting a HIIT program.

Does HIIT Help Hormones?

Yes. A study found that HIIT can help to improve hormone levels, including testosterone, growth hormone, and cortisol. Also, during HIIT exercise, women produce higher levels of HCG, which help to prevent muscle loss. 


Although HIIT may seem difficult, the key to its success includes beginning at a comfortable rate and committing to it for four to six weeks. You’ll start to realize that the workout is becoming a little less difficult, and you feel more energized as time goes by. 

HIIT might be worth a shot if you’re having problems reducing weight overall or abdominal fat after menopause.

You can also try some supplement along with your HIIT workout to help you feel less fatigue, keep you energetic, and generally improve your digestive health. All this will help you keep your menopausal health in check!

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