High-Intensity Interval Training (HIIT) can be very beneficial during menopause, but whether you should avoid it depends on your individual health, fitness level, and how your body responds. In my case, I combined HIIT training with strength training, and it has led me to feel stronger. I do recommend consulting with your physician before starting the program, as they know the particulars of your case and will be able to advise what is best for you at this time.

You don’t need to avoid HIIT during menopause; it can be a powerful tool for health and vitality. Just be mindful of your body's signals and tailor it to fit your current physical condition and symptom profile while combining it with strength training. 

Your 28Shred purchase also includes free 30-day access to The Fitness App. :)  Which includes Jillian's DVD library, many interactive workouts that allow you to customize your session before starting, strength training, audio programs, meditations, Home and Gym workout generator, New MidLife program, and so much more!

Benefits of HIIT During Menopause
  1. Supports Muscle Mass & Bone Density: Helps counteract the muscle and bone loss that occurs due to lower estrogen.
  2. Boosts Metabolism: Short, intense workouts can improve insulin sensitivity and support fat loss.
  3. Improves Cardiovascular Health: Menopausal women are at increased risk for heart issues; HIIT can help.
  4. Mood & Cognitive Benefits: Exercise (especially vigorous) releases endorphins and may help manage mood swings, anxiety, or brain fog.
When to Be Cautious:
  • Joint Pain or Osteoporosis: HIIT often involves impact. If you have joint issues or low bone density, modify or avoid high-impact moves (e.g., jump squats).
  • Adrenal Fatigue or High Stress: If you’re already dealing with chronic fatigue, poor sleep, or high stress, HIIT might elevate cortisol and make things worse.
  • Hot Flashes or Poor Sleep: Intense evening workouts can sometimes worsen symptoms. Try morning or low-intensity sessions instead.
Tips If You Want to Try HIIT:
  • Start Slowly: 1–2 sessions a week is plenty to start.
  • Modify Moves: Use low-impact alternatives like cycling, rowing, or swimming.
  • Prioritize Recovery: Sleep, hydration, and active rest are key.
  • Pair with Strength Training: This combo is great for metabolic health and bone support.
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