Let’s HIIT it!!
- kimdawnries
- Jul 18, 2025
- 3 min read
The Power of HIIT Training for Women in Perimenopause and Menopause
High-Intensity Interval Training (HIIT) has gained popularity for its efficiency and effectiveness, but for women navigating perimenopause and menopause, it’s more than just a fitness trend—it’s a game-changer. As hormonal shifts bring challenges like weight gain, muscle loss, and mood swings, HIIT offers a science-backed way to manage symptoms, boost health, and reclaim vitality. Let’s dive into why HIIT is a must for women in this life stage.
What is HIIT, and Why Does It Matter?
HIIT involves short bursts of intense exercise followed by brief recovery periods. Think 30 seconds of sprinting followed by 60 seconds of walking, repeated for 15–20 minutes. Research shows HIIT improves cardiovascular health, boosts metabolism, and builds strength in less time than traditional workouts. For women in perimenopause (the transition phase) and menopause (post-12 months without a period), these benefits are critical as hormonal changes—declining estrogen and progesterone—can increase risks of weight gain, osteoporosis, and heart disease.
A 2021 study in Frontiers in Physiology found HIIT significantly improves insulin sensitivity and fat metabolism in postmenopausal women, countering the abdominal fat accumulation common during this phase. Unlike steady-state cardio, HIIT triggers an “afterburn” effect (excess post-exercise oxygen consumption), burning calories even after the workout ends.
Tailored Benefits for Perimenopause and Menopause
1. Combats Weight Gain: Estrogen decline slows metabolism and shifts fat storage to the abdomen. HIIT’s high calorie burn and muscle-preserving effects help maintain a healthy weight. A 2019 Journal of Sports Medicine study showed women doing HIIT three times weekly lost more visceral fat than those doing moderate exercise.
2. Preserves Muscle and Bone Health: Muscle mass and bone density decrease with age, especially post-menopause. HIIT, especially when paired with resistance exercises like bodyweight squats or kettlebell swings, stimulates muscle growth and strengthens bones. Research in Osteoporosis International (2020) found HIIT improved bone mineral density in postmenopausal women, reducing osteoporosis risk.
3. Boosts Mood and Energy: Mood swings, anxiety, and fatigue are common in perimenopause due to hormonal fluctuations. HIIT releases endorphins, improving mood and energy. A 2022 Menopause Journal study reported women doing HIIT experienced reduced depressive symptoms and better sleep quality compared to non-exercisers.
4. Improves Heart Health: Cardiovascular risk rises post-menopause. HIIT enhances heart function and lowers blood pressure more effectively than moderate cardio, per a 2018 American Journal of Physiology study.
Practical Tips for Starting HIIT
- Start Small: Beginners can try 10–15 minute sessions, like 20 seconds of jumping jacks followed by 40 seconds of rest, repeated 8 times.
- Mix It Up: Combine bodyweight moves (push-ups, burpees) with cardio (sprints, cycling) to keep it fun and effective.
- Listen to Your Body: Joint pain or fatigue? Opt for low-impact HIIT like swimming or stationary biking.
- Consult a Professional: Check with a doctor, especially if you have health conditions, and consider a trainer to ensure proper form.
- Frequency: Aim for 2–3 sessions per week, allowing rest days to recover.
### Why It’s Empowering
HIIT isn’t just about physical health—it’s about reclaiming control during a transformative phase. Its short duration fits busy schedules, and the variety keeps workouts engaging. Women in perimenopause and menopause often report feeling stronger, more confident, and less defined by their symptoms after adopting HIIT.
The Bottom Line
HIIT is a powerful tool for women in perimenopause and menopause, backed by research showing its ability to tackle weight gain, preserve muscle and bone, boost mood, and protect heart health. In just 15–20 minutes a few times a week, you can transform how you feel and age. Start small, stay consistent, and embrace the strength within you.
I’ve included a short video for a quick HIIT workout circuit below! Set a timer for 40-45 seconds for each exercise with 15-20 seconds of rest between working sets (you’ll be starting each new exercise on the top of the minute). At the end of each round, you can add 1min row/jump rope/echo bike/sprint for added FUN! Reach out if you have questions and start having fun with pushing yourself. After all, it’s only 20 minutes!