Cardio for Women 40+

Long gone is the idea that you need to get on the cross trainer for hours on end, yey! Cardio for women in the perimenopausal phase need get some intensity into their cardio workout.

As oestrogen and progesterone decline in the perimenopausal phase, the body becomes less efficient at burning fat, maintaining muscle, and regulating energy. Interval training helps bridge that gap by supporting metabolism, heart health, and hormonal balance in a time efficient and sustainable way.

What is Interval training?

Interval training simply means alternating between short bursts of higher intensity effort and periods of recovery. It is important to note that it needs to be intense so the maximum you can hold it at is 30secs. Any longer than that then it is not intense enough.

You can use either sprint or use tools such as battle rope or slam ball. You need to have enough recovery so you can go hard again for the next 3 - 10 sets.

An example would be either:

• 15 sec on 60 sec off

• 30 sec on 90 - 120 sec off

With 3 - 10 sets depending on fitness.

Interval training can be done on it's own with a good warm up and cool down, so the workout on the whole would only be around 20 - 30mins. Or, it is a good 'finisher' to a strength workout. This is what we do in our Small Group PT sessions. It also helps to get those endorphins up at the end of the session.

Why your body needs it during perimenopause

1. It helps combat a slowing metabolism

As oestrogen declines, your body becomes less efficient at:

• Burning fat

• Regulating blood sugar

• Maintaining a healthy metabolic rate

  
  

This is why many women notice increased abdominal fat during this phase.

Interval training helps by:

• Boosting calorie burn both during and after your workout

• Improving insulin sensitivity

• Encouraging your body to tap into stored fat more effectively

  
  

In short, it helps counteract the exact changes your hormones are driving.

2. It supports hormonal balance

   
   

   There’s a lot of confusion around intensity in perimenopause.

The truth? You don’t need to avoid it, you just need to use it wisely.

Well structured interval training:

• Stimulates beneficial hormones like growth hormone

• Improves your body’s ability to handle stress

• Can help regulate cortisol when balanced properly

  
  

As progesterone declines, many women feel more anxious and overwhelmed. Long, draining cardio sessions can often make this worse.

Intervals, on the other hand, are:

• Short

• Controlled

• Far more effective

3. Helps preserve lean muscle

   
   

Oestrogen plays a role in maintaining muscle mass. As levels drop:

• Muscle loss can accelerate

• Strength can decline

• Metabolism can slow further

  
  

Interval training helps recruit fast-twitch muscle fibres—those responsible for strength and power.

When combined with resistance training, it:

• Supports lean muscle retention

• Keeps your metabolism higher

• Helps maintain a strong, capable body

4. It supports heart health

   
   

Cardiovascular health becomes increasingly important during perimenopause.

With declining oestrogen, women may experience:

• Changes in cholesterol

• Reduced blood vessel flexibility

• Increased risk of heart disease over time

  
  

Interval training is one of the most effective ways to:

• Improve cardiovascular fitness

• Increase VO₂ max (your body’s ability to use oxygen)

• Strengthen your heart

  
  

Think of it as an investment in your long term health, not just your current fitness.

5. It's time efficient

   
   

Between work, kids, and everything else on your plate, long workouts aren’t always realistic.

The beauty of interval training is that:

• You can get an effective workout in 20 minutes

• You don’t need a gym

• It’s easy to adapt to your fitness level

  
  

Consistency always beats perfection and intervals make consistency achievable.

6. It boost energy, mood and mental clarity

   
   

If you’re experiencing:

• Brain fog

• Low energy

• Mood swings

  
  

You’re not alone.

Interval training can help by:

• Releasing endorphins (your feel-good hormones)

• Boosting dopamine (motivation and focus)

• Improving cellular energy production

  
  

Many women say they feel clearer, more energised, and more like themselves again when they include this style of training.

If that isn't enough reason to start interval training then I'm not sure what will be! Interval training is fun and can be dynamic too, but on a side note please make sure you have followed at good strength and conditioning program before you do any intense exercise.