15-Minute Menopause HIIT Workout to Increase Strength & Energy

Menopause causes a variety of changes in your body including decreases in muscle mass, bone density, and energy levels. Our 15-minute menopause-friendly workout will combat those issues and help you lose belly fat that increases during this stage of life.

This workout is low-impact and joint-friendly, featuring exercise intervals of 50 seconds with 20 seconds of rest. Pick up weights if you like and do the workout seated or standing. We recommend doing this workout 2-3 times a week with at least a day of rest in between.

Why Exercise Matters During Menopause

• As estrogen levels decline, women may experience:

• Muscle loss – Strength training helps preserve muscle mass.

• Weaker bones – Weight-bearing exercises support bone health.

• Increased stress – Exercise naturally boosts mood and reduces anxiety.

• Joint stiffness – Gentle movement keeps joints mobile and pain-free.

By incorporating regular exercise, you can manage symptoms, improve overall health, and feel stronger every day.

Additional Healthy Living Tips for Menopause

Incorporate these lifestyle habits alongside exercise to maximize your wellness:

✅ Eat protein-rich foods to support muscle maintenance.

✅ Prioritize whole foods like fruits, vegetables, and healthy fats.

✅ Avoid excess sugar and processed foods to keep energy levels stable.

✅ Manage stress through yoga, meditation, or daily walks.

✅ Get enough vitamin D and calcium for bone health.

Consistency is key! Even short workouts like this one can add up to big benefits when done regularly.

Ready to get moving? Try this workout today and let us know how you feel in the comments below!

Want more Menopause workouts? Check out three more here!

Stay up-to-date on our latest workouts and news! Sign up for our email list in the footer below.