Midlife Cardio: HIIT vs. Steady

As we navigate through perimenopause, many of us start to notice big changes—not just in our hormones, but in how our bodies respond to exercise. Maybe your old workouts don’t give you the same results, or your recovery takes longer than it used to. It’s frustrating, but it’s also an invitation to look more closely at what kind of movement actually supports your body now.

One of the most common fitness debates, especially in midlife, is this: Should you be doing high-intensity interval training (HIIT), or is steady-state cardio a better choice?

Let’s break down both, and talk about what works best for perimenopausal bodies—because yes, there’s a difference

Understanding HIIT

What people love about HIIT:

• It’s time-efficient.
  

• It helps build strength and endurance.
  

• It can feel energizing.
  

However, it can also be really tough on your nervous system and joints—especially if your sleep is off or you’re feeling drained (hello, hormone rollercoaster).

What is Steady-State Cardio?

This is the kind of movement you can keep up for longer periods of time—walking, biking, swimming—at a moderate, steady pace. It’s not flashy. You might not even break a big sweat.

But steady-state cardio is often overlooked, and it deserves more attention during perimenopause. Here’s why:

• It helps lower stress.
  

• It supports your heart and lungs.
  

• It’s easier to recover from.
  

• It keeps cortisol (your stress hormone) from spiking too high.
  

During perimenopause and menopause, stress has a bigger effect on the body. If you’re always doing high-stress workouts, your body may hold on to fat, especially around the belly, and it may leave you feeling wiped out.

How Hormones Change the Game

You might notice:

• You get tired faster.
  

• You feel more sore.
  

• You don’t build muscle as easily.
  

• Your body doesn’t recover as quickly.
  

This means your workouts need to be smarter, not harder.

So… Which One Is Better?

Here’s the truth: Both! Here are some general guidelines:

Incorporate a HIIT workout:

• 1–2 times per week, not every day.

• 2 to 10 minutes maximum

• Give yourself ample recovery time between workouts

Steady-state cardio (think walking!):

• 3 to 5 times a week

• Treadmill or outside count, with added mental health benefits if you’re outdoors 

• Wear supportive sneakers to reduce fatigue
  

• Invite a friend for extra fun
  

For many women in perimenopause, a mix of both can be ideal. Think of it like a recipe—some HIIT, some strength training, and plenty of lower-intensity movement like walking, Pilates, or biking.

The Power of Recovery

That means:

• Prioritizing sleep.
  

• Staying hydrated.
  

• Stretching and mobility work.
  

• Getting enough protein and fiber to support muscle recovery and digestion.
  

This is where fueling your body really matters. You want to avoid the crash that comes with skipping meals or reaching for sugar-filled snacks after workouts.

A Smarter Snack for Smarter Workouts

If you’re looking for an easy, satisfying way to refuel post-workout—or just need a healthy grab-and-go snack—MenoWell Bars were designed with your midlife body in mind.

Packed with plant-based protein, organic maca, MCT oil, probiotic fiber, and leafy greens, they make it easy to stay fueled and feel full. Plus, with just 150–160 calories and low sugar, they help you stay on track without adding extra stress to your system.

Whether you’ve just finished a power walk or a sweaty HIIT circuit, a MenoWell Bar can give you that boost without the crash.

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