HIIT 40-20 Menopause Cardio Workout

This advanced high intensity interval workout is perfect for burning extra calories to get rid of stubborn menopause weight gain. This workout involves doing 4 high intensity or anaerobic exercises for 40 seconds, followed by 20 seconds of rest, repeating that two times. This workout is best suited to advanced exercisers comfortable with high intensity training. Choose one Set for a shorter workout or complete all four for an intense 35-minute workout.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

A step or platform

How To

  • Complete the exercises in each Set, doing each for 40 seconds, resting 20 seconds between each exercise
  • Work as hard as you can at each exercise, working for a Level 9-10 on this perceived exertion scale
  • Repeat twice for a total of 8 minutes
  • Complete 1 or all of the Sets, resting for 1 minute between sets
  • Monitor your intensity throughout the workout and back off if your heart rate gets too high. 
  • Modify the workout as needed and avoid any exercises that cause pain or discomfort

Circuit 1 - Long Jumps

Long Jump
Paige Waehner

Jump forward as far as you can with both feet together, landing with the knees soft.  Jump to turn around and do another long jump in the opposite direction.

Repeat, jumping forward, jumping to turn and jumping forward again for 40 seconds.

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Side Knee to Side Kick

Knee with Side Kick
Paige Waehner

Bring the left knee up to the side while taking the right elbow down towards the knee. Step the right foot down and kick out to the side with the left leg, going as fast as you can for 40 seconds.

Do this move on the other side during the second circuit.

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Side to Side Jumping Lunge

Side to side jumping lunge
Paige Waehner

Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor.  Quickly shift the feet in the air to shift the lunge to the other side.

Repeat for 40 seconds, then rest for 20 seconds.

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Burpees

burpee
Paige Waehner

Squat and place your hands on the floor next to your feet.  In an explosive movement,  jump feet backwards into a push-up position, jump feet back between hands and stand up.  Add a jump at the end for more intensity, if desired. Repeat for 40 seconds and rest for 20 seconds.

Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of 8 minutes.

Rest for 30-60 seconds

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Circuit 2 - Speed Skaters

Speed Skater
Paige Waehner

Jump to the right, landing on the right foot. Immediately take another lateral jump to the left, jumping as far as you can and keeping low to the ground rather than jumping up in the air.

Repeat for 40 seconds, then rest for 20 seconds.

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Sit and stands

Sit and Stand. Paige Waehner

Stand in front of a step or platform and sit down, placing your hands next to the hips. Lean back as you extend the legs out in front of you. Bring the feet back in and stand up, using your hands to help you up if needed. Add intensity by taking the hands away and/or adding a jump at the end of the movement.

Repeat for 40 seconds and rest for 20 seconds.

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Toe Taps to Step

Toe Taps to Step
Paige Waehner

Stand in front of a step or small platform.  Tap the left toe to the step, quickly shift the feet in the air and tap the step with the right toe.  

Alternate fast feet for 40 seconds and rest for 20 seconds.

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High Knee Jogs

High Jog. Paige Waehner

Jog in place, bringing the knees up as high as you can, to waist-level each time, if you can. Land on the balls of your feet and keep the knees bent to absorb the impact. Repeat for 40 seconds, resting for 20 seconds.

Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of 8 minutes.

Rest for 30-60 seconds

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Puddlejumpers

Puddle Jumpers
Paige Waehner

Start with feet together and push off the right foot and take a wide step to the left while swinging the arms up. Now push off the left foot into a wide step to the other side. Stay low to the ground and make your steps as wide as you can to raise the heart rate.

Repeat for 40 seconds and rest for 20 seconds.

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Squat Jumps

Squat Jump
Paige Waehner

Stand with feet hip width apart and squat as low as you can, taking the hips behind you. Using the power in your legs and hips, jump as high as you can, taking the arms up. Land with soft joints and let your muscles absorb the impact.

Repeat for 40 seconds and rest for 20 seconds.

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Plyo Lunge

plyo lunge
Paige Waehner

Begin in a lunge position, right foot forward, left foot back, both knees at 90 degree angles. Jump up and switch feet in the air, landing in a lunge with left foot forward, right foot back.

Repeat for 40 seconds and rest for 20 seconds.

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Ski Abs

Ski Abs
Paige Waehner

Begin in a plank position and jump the feet in to towards the left shoulder, landing with knees bent and the feet behind the left hand. Jump the feet back to plank and then jump the feet in to the right, landing with knees bent and the feet behind the right hand. Continue jumping in and out from side to side for 40 seconds.

Do each exercise for 40 seconds, resting 20 seconds in between. Repeat twice for a total of 8 minutes.

Rest for 30-60 seconds

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Line Taps

Line Taps
Paige Waehner

Place a weight on the floor as a marker and squat to the right of it, bringing the fingertips to the floor. Jump up with both feet, landing with the left foot next to the weight.

Repeat for 40 seconds, resting for 20 seconds. 

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Mountain Climbers

Mountain Climber
Paige Waehner

In a pushup position, run the knees in and out as quickly as you can, alternating sides. Touch the toes to the floor with each run or keep them in the air.

Repeat for 40 seconds and rest for 20 seconds.

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Ice Breakers

Ice Breakers
Paige Waehner

Begin in a squat position and jump in the air, circling the right arm around and down into a chop as you land. Jump in the air again, this time chopping down with the left arm.

Continue alternating sides for 40 seconds, resting for 20 seconds.

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Lunge Jumps

Lunge Jumps
Paige Waehner

In a lunge position, bend the knees into a lunge, going as low as you can.  Spring up into the air as high as you can, keeping the hands on your hips or taking them up in the air for more intensity.  Land softly on the balls of your feet and lower back into your lunge.

Continue for 20 seconds, switch sides for 20 seconds and rest for 20 seconds.

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