Don't Skip the HIIT 🔥
Why HIIT and Plyometric Exercises Matter in Peri-Post Menopause 🌟
As women move through peri to post menopause, hormonal changes can impact muscle mass, bone density, metabolism, and overall physical performance. Training at this stage isn’t about doing more — it’s about doing what matters most, in the right order, and at the right intensity.
HIIT and plyometric training play an important role in this picture — not as standalone solutions, but as part of a smart, menopause-aware training approach.
Don’t Skip the HIIT 🔥
The Metabolic Benefits That Matter
High-Intensity Interval Training (HIIT), when performed at true intensity and used strategically, offers powerful metabolic benefits for women in peri and post menopause.
Well-designed HIIT can: → Improve insulin sensitivity → Increase glucose uptake into muscle → Support metabolic health without over-training → Reduce visceral (belly) fat → Increase mitochondria (the powerhouse of the cell) → Deliver results in short, sharp sessions = lower overall cortisol load
This makes HIIT especially valuable for women who are time-poor but still want meaningful health outcomes — without the hormonal stress of long, steady cardio.
HIIT vs SIT — Similar Names, Very Different Demands
Although often grouped together, HIIT and Sprint Interval Training (SIT) place very different stresses on the body.
HIIT (High-Intensity Interval Training) → Metabolically demanding → Challenges the cardiovascular and metabolic systems over time
SIT (Sprint Interval Training) → Neurologically demanding → Very brief, maximal efforts → Preserves speed, power, and fast-twitch muscle fibres → Lower overall training load
Understanding this difference allows us to use each tool with intention — especially important as hormone profiles shift across menopause.
The Power of Plyometrics 🚀
Training the Body to React, Not Just Lift
Plyometric training isn’t just about jumping — it’s about how quickly your muscles can respond.
The ability to recruit muscle fibres rapidly is what helps you: → Catch yourself in a fall → Change direction quickly → Maintain balance and coordination → Protect joints and bones in everyday life
Exercises such as squat jumps, jumping jacks, and lateral hops train fast-twitch muscle fibres and improve multi-directional force production — both of which tend to decline with age.
Despite outdated advice to “avoid impact,” research now shows that appropriately programmed plyometric training can improve: → Bone density → Muscle strength → Posture → Body composition → Overall physical performance
As always, individual considerations matter — and those with osteoporosis should seek medical guidance — but impact training, when introduced progressively, is not something to fear.
Why Strength Still Comes First 💪
The Foundation Everything Else Builds On
While HIIT, SIT, and plyometrics all play important roles, heavy strength training remains the foundation of peri and post menopausal fitness.
Declining and fluctuating estrogen accelerates muscle and bone loss, particularly around menopause. Heavy lifting sends a clear signal to the body that muscle and bone are still required — helping to slow sarcopenia, support bone density, and preserve strength and power over time.
Strength training also improves neuromuscular coordination, allowing more muscle fibres to work together — making every other type of training more effective.
This is why strength always comes first — not instead of high-intensity work, but in support of it.
A Menopause-Friendly Training Hierarchy 🧠
The Foundation Everything Else Builds On
Rather than doing everything all the time, training should evolve with where you are in your menopause journey.
Peri-menopause: Heavy lifting → HIIT → SIT
Post-menopause: Heavy lifting → SIT → minimal HIIT
This hierarchy prioritises strength and power while still supporting metabolic health — without overwhelming the nervous system or driving excess cortisol.
Where It All Comes Together: DediKate Thrive 🌿
This is exactly how DediKate Thrive Together is designed.
Across the 8-week programme, we combine:
→ Heavy strength training → Strategic HIIT → Sprint Interval Training (SIT) → Plyometrics where appropriate
Sessions such as Ignite, Power Sessions, and BOXhiit have sessions that are PPM optimised specifically for peri to post menopausal women — supporting muscle, bone, metabolic health, and long-term resilience.
Choose from 5 Thrive planners: → Meno – Beginner Plan: For those new to exercise or menopause-specific training → Meno – Flexi Plan: Balance menopause-specific training with other movement you enjoy → Meno – Strong Plan: For experienced lifters wanting a fully menopause-specific programme → Meno – Strong Jump Plan: For experienced lifters who can jump → Meno – Progressive Lifting Plan: For women confident with heavy lifting and ready to level up - Read more about Progressive Lifting here
Ready to Train With Purpose?
DediKate Thrive Together isn’t about extremes — it’s about training smarter, building strength first, and using the right tools at the right time.
👉 Join Thrive Together today and let us guide you through evidence-based, menopause-aware training designed to support you now — and well into the future.
Your stronger, healthier self is waiting 💙
