30-Minute Menopause Cardio Strength Workout
Menopause is a season of change—but it doesn’t have to slow you down. We know how tough it can feel when your energy dips, the scale creeps up, or mood swings catch you off guard. But here’s the truth: you are stronger and more capable than you realize. And with the right movement, you can feel more in control of your body and your health.
That’s why we created this low impact 30-minute cardio and strength high intensity interval training (HIIT) workout, designed just for women like you. Whether you’re navigating perimenopause, menopause, or postmenopause, this workout, featuring about 1800 steps, meets you where you are and helps you move forward—feeling stronger, energized, and more like yourself again.
Why This Workout?
This isn’t just about breaking a sweat—it’s about supporting your body through the changes of menopause:
🌟 Combat Weight Gain – With intervals of 50 seconds of movement and 20 seconds of rest, you’ll enjoy the benefits of HIIT (high-intensity interval training). Studies show HIIT is especially helpful for managing stubborn belly fat and boosting metabolism—exactly what we need during this season of life.
🌟 Beat Fatigue – Moving your body increases circulation and sends oxygen surging through your muscles, giving you a natural energy boost that lasts beyond the workout.
🌟 Feel-Good Endorphins – Mood swings? Anxiety? This session helps release those feel-good hormones to lift your spirits and ease stress.
🌟 Stronger Bones – Every step, march, and figure eight strengthens your muscles and bones, helping maintain bone density and independence as you age.
🌟 Seated or Standing Options – Every move can be done your way—perfect for beginners and experienced movers alike.
What’s Inside the Workout?
✔️ 50 seconds on / 20 seconds rest – A pace that challenges you but leaves room to catch your breath. You’ll rack up about 1800 steps during the cardio portion.
✔️ Cardio + Strength Fusion – We blend heart-pumping movements with strength-building exercises.
✔️ Equipment– Just you, weights for the strength portion, your chair (if you want it), and your willingness to show up for yourself.
Why HIIT Is a Game-Changer for Menopause
HIIT isn’t about going all out. It’s about working smarter, not harder. Short bursts of effort followed by rest periods help improve:
🔥 Fat burning and metabolism
💓 Heart health
⏳ Time efficiency—done in just 30 minutes!
How often should I do this workout?
High intensity intervals in HIIT workouts are designed to be done at an intensity that is 80-95% of your maximum heart rate. An easy gauge is by the end of a high intensity interval you should be able to talk but not sing a tune. The Rate of Perceived Exertion can also be used to track intensity. During the high intensity intervals, you could aim for an 8 or 9 on a scale of one to 10, and your low intensity intervals could be a 3 out of 10.
If you’re just starting out, you can do the high intensity intervals for as many seconds as you feel comfortable and build up seconds as you get stronger.
This HIIT workout can be done 2 or 3 times a week with at least one day of rest between sessions to allow your body to recover. If you do it all at a low intensity, it can be done every day.
You Deserve This
This isn’t just a workout. It’s a gift to yourself—a moment in your day to focus on you. Every move you make here is a step toward more energy, more strength, and more confidence in your body.
You’re not just surviving this season—you’re thriving. And we’re here with you, every step, march, and figure eight of the way.
🌸 You’ve got this. Let’s do it together!
👉 Click here to join us on YouTube and start your workout today.
Want more HIIT workouts? Check out our HIIT playlist!
Stay up-to-date on our latest workouts and news! Sign up for our email list in the footer below.
