Next-Gen Workouts: Your Ultimate 7-Day Exercise Guide for 2025

I recommend balancing cardiovascular, strength training, and flexibility exercises in your weekly exercise plan during menopause. You can customize this plan based on your fitness level, preferences, and goals. I always advise consulting with your healthcare professional before starting any new exercise routine.

Weekly Exercise Plan for Women Going Through Menopause

Menopause brings significant changes to your body, including weight gain. When my clients ask about the fastest way to lose weight during menopause, I emphasize a balanced exercise routine. Cardio exercises like brisk walking or cycling help burn calories and support heart health, while strength training is essential for maintaining muscle mass (source). I also recommend flexibility exercises like yoga to reduce stress and improve well-being.

One of my favorite strategies for menopausal weight loss is High-Intensity Interval Training (HIIT). This involves alternating between short bursts of intense activity and brief recovery periods, effectively burning fat and boosting metabolism (source). When my clients stay consistent and gradually increase intensity, they achieve sustainable weight loss and better fitness levels.

Since menopause affects energy levels, I encourage listening to your body daily. Some days, you’ll feel unstoppable; other days, rest is necessary. The key is finding a balance between pushing yourself and allowing recovery. Choosing enjoyable activities makes it easier to stay consistent. In my experience, the best approach to managing weight during menopause includes regular exercise, nutritious eating, and lifestyle adjustments that honor your body’s changing needs.

Strategies for Reducing Menopause Belly Fat

Here are my top tips for reducing menopause belly fat. I’ve found that mixing cardio and strength training works best.

Here’s my go-to HIIT workout plan: Do each exercise for 30 seconds, Rest for 30 seconds. Choose from: Burpees, Mountain climbers, Jump squats, and Start with 2 sessions per week.

I love Pilates for core strength. Here’s why it works so well: Tones abs through gentle, controlled moves, Uses mindful breathing to engage core muscles, Helps improve my posture, and makes me more flexible. I also enjoy these activities to stay fit: Tennis, brisk walking, and swimming.

To get the best results, I make sure to:

Eat whole foods and lean proteins, include healthy fats in my diet, drink plenty of water, and find ways to manage my stress.

Remember, staying consistent with these exercises is what makes the difference. I’ve seen great changes in my belly area by sticking to this routine.

Most Effective Exercise Strategies After Menopause

After menopause, the most effective strategy is a balanced routine that includes strength training and aerobic activities. Strength training is crucial for countering muscle loss and declining bone density. I recommend weight lifting, resistance band workouts, or bodyweight exercises to build strength, improve balance, and boost metabolism.

For cardio, mixing up activities like walking, jogging, swimming, or cycling keeps workouts interesting and effective while supporting heart health and energy levels. For those looking to maximize results, HIIT remains a powerful option for fat-burning and cardiovascular endurance.

A comprehensive exercise plan should also include flexibility work like yoga or Pilates, which improve joint mobility and reduce stress. This holistic approach addresses both physical and emotional well-being, ensuring you stay fit and active during this life stage.

Learn more about effective workouts in the Menopause Workout Guide on Femme Fuel Hub, UCLA Health’s recommendations for post-menopausal exercise, and the Journal of Menopausal Health’s exercise guidelines.

Here’s the Menopause-focused Weekly Exercise Plan:

Monday: Cardiovascular & Strength Training

1. Cardiovascular Exercise

I recommend starting with at least 15 minutes for beginners, working up to 30 minutes as your fitness improves. – Choose an activity you enjoy, such as brisk walking, jogging, cycling, or dancing and warming up for 5 minutes, then maintaining a moderate intensity for the remaining time.

2. Strength Training (20-30 minutes)

I want to note that according to the Mayo Clinic, you can achieve significant strength improvements with just 2-3 weekly sessions of 20-30 minutes each.

For active recovery tips, I recommend reading Polar’s guide to active recovery.

For strength training, I recommend: – Bodyweight exercises (e.g., push-ups, squats, lunges) – Using resistance bands or weights for added intensity – Including exercises that target all major muscle groups. Read more about strength training after 40.

Tuesday: Active Recovery & Flexibility

1. Active Recovery (6-40 minutes)

I recommend starting with gentle movement that works best for your body, especially during hormonal fluctuations.

Active recovery helps: – Reduce hot flashes and night sweats – Manage mood swings – Improve sleep quality Choose from: – Walking (especially in nature) – Water aerobics (excellent for joint protection) – Gentle yoga (helps with balance and bone density)

2. Flexibility & Stretching

I suggest holding each stretch for 15-30 seconds, focusing on comfort rather than pushing too hard. During menopause, our joints and muscles need extra care.

Key areas to target: – Hip flexors (helps with lower back pain) – Shoulders and chest (reduces tension from hot flashes) – Lower back (supports hormone-related joint stiffness)

Wednesday: Cardiovascular & HIIT

1. Cardiovascular Exercise (30 minutes)

I recommend choosing activities that: – Are low-impact to protect your joints – Can be modified based on your energy levels – Include social elements to boost mood

2. Modified HIIT (15-20 minutes)

For menopausal women, I suggest: – 30 seconds of moderate intensity followed by 90 seconds of rest – Focus on low-impact alternatives (step-ups instead of jumps) – Listen to your body and adjust the intensity as needed

Thursday: Strength Training & Core

1. Strength Training (25-30 minutes)

I emphasize strength training because it: – Helps prevent menopausal bone loss – Boosts metabolism during hormonal changes – Improves body composition

2. Core Exercises (10-30 minutes)

Focus on: – Gentle progressions for abdominal exercises – Pelvic floor engagement – Breathing techniques to manage core pressure

Friday: Cardiovascular & Flexibility

1. Cardiovascular Exercise (30 minutes)

Choose activities that: – Keep you cool during hot flashes – Are enjoyable and sustainable – Include social support when possible

2. Flexibility & Yoga (20 minutes)

I recommend: – Restorative poses for stress relief – Cooling breath work for hot flash management – Balance poses for bone strength

Remember to honor your body’s needs each day, as symptoms can vary throughout your menopause journey. Stay hydrated and adjust intensity based on your energy levels.

Saturday: Embracing the Outdoors & Fun Activities

As a woman going through menopause, I’ve found that outdoor activities can be a game-changer for managing symptoms. Let me share what works:

1. I recommend starting with just 15-20 minutes outdoors – any time in nature helps reduce hot flashes and boost mood! Research backs this up

• Try gentle hiking or cycling – perfect for when you’re dealing with joint discomfort
• Morning activities work best to avoid peak heat times

2. I aim for about 150 minutes of active fun each week. I break this into 30-minute sessions, but on tough days with symptoms, even 10-15 minutes counts! Learn more about flexible workout timing

• Swimming is especially great for cooling off during hot flashes

Sunday: Gentle Recovery Day

1. I keep my recovery activities between 10-30 minutes, listening to my body’s needs Read about recovery benefits

• Try cooling yoga flows or easy walks – perfect for menopause-related fatigue
• Focus on stretching areas where you hold tension

My Tips for Success During Menopause:

• Trust Your Body’s Signals: Some days you’ll need more rest, and that’s okay! Here’s why rest matters
• Keep Moving: Regular movement helps manage weight changes
• Take It Step by Step: Build up slowly to prevent exhaustion Follow these guidelines
• Choose Activities You Love: Having fun makes it easier to stay active

Smart weight-loss goals for menopausal women 2025

Effective workout routine during menopause weight-loss strategies