Best Menopause Workouts: Burn Fat & Boost Energy

Menopause isn’t just about hot flashes and mood swings—it’s a major shift in how your body functions.

Hormonal changes can impact everything from metabolism to bone health, making exercise more crucial than ever.

A well-planned menopause exercise routine isn’t just about looking good—it’s about feeling good and staying strong for the years ahead.

✅ Helps Maintain a Healthy Weight – Keeps metabolism active and reduces fat gain.

✅ Supports Mental Well-being – Releases endorphins, easing stress and anxiety.

✅ Improves Sleep Quality – Balances stress hormones for deeper, more restful sleep.

✅ Enhances Bone and Joint Health – Strength training prevents osteoporosis and joint stiffness.

✅ Boosts Energy Levels – Reduces fatigue and increases stamina.

✅ Reduces Risk of Heart Disease – Supports heart health and circulation.

Bottom line? Exercise isn’t just helpful during menopause—it’s essential.

For specific hints & tips on exercise, check out my previous post on Exercise Tips During Menopause: Stay Active, Healthy, and Energised

You know exercise is good for you.

You know it can help with weight gain, energy, and mood swings.

But actually doing it?

Now, that’s another story!

Menopause throws plenty of roadblocks in your way—low energy, busy schedules, aching joints, and just not knowing where to start.

If you’re struggling, you’re not alone.

Let’s break down why it feels so hard and what you can do about it.

One of the biggest menopause symptoms? Exhaustion.

Your hormones fluctuate.

Your sleep is disrupted.

Your body feels drained before you even start your day.

When you’re already running on empty, the idea of working out sounds impossible.

And then there’s brain fog—you forget your keys, lose focus, and the thought of planning a workout just feels overwhelming.

Solution: Start small. You don’t need an hour-long sweat session.

A 5-10 minute walk or gentle stretching can actually boost energy instead of draining it.

For an in depth look at how sleep can affect menopause, check out this article 👉 How to Sleep Better During Menopause – The Complete Guide to Restorative Sleep

Between work, family, and everything else, who has time to exercise?

• Mornings are rushed.

• Afternoons are packed with to-do lists.

• Evenings? You just want to sit down and breathe.

By the time you find a spare moment, the day is gone.

Solution: Instead of waiting for a “perfect” time, fit exercise into your daily routine.

Try:

✅ Walking during phone calls

✅ Squats while brushing your teeth

✅ Stretching while watching TV

A little movement here and there adds up—no gym required.

For ideas on how to schedule exercise into your daily routine, check out this post 👉 Menopause Fitness Coaching: A Complete Guide to Thriving Through Menopause

Many women avoid exercise because they think it has to be extreme.

• “I need to spend hours at the gym.”

• “If I don’t sweat buckets, it doesn’t count.”

• “I’ll probably hurt myself.”

The truth? You don’t need brutal workouts to see results.

Solution: Low-impact, menopause-friendly workouts—like walking, yoga, resistance training, and Pilates—are just as effective (and much kinder on your body).

For ideas on how to schedule exercise into your daily routine, check out this post 👉 Menopause Fitness Coaching: A Complete Guide to Thriving Through Menopause

Without a clear plan, it’s easy to put exercise off… forever!!!

• “I’ll start tomorrow.”

• “I’m too tired today.”

• “Maybe next week.”

Solution: Schedule workouts like an appointment.

Find a simple routine you enjoy.

Having a structured plan removes decision fatigue and helps you stay consistent.

For ideas on how to schedule time efficient, easy to do exercise routines into your busy life, check out this post 👉 Exercise Tips During Menopause: Stay Active, Healthy, and Energised

Bottom Line?

Exercise doesn’t have to be exhausting, complicated, or time-consuming.

Make it work for you.

Start small, keep it simple, and focus on movement that feels good—because consistency beats perfection every time.

Let’s be real—finding time to exercise feels impossible some days.

Between work, family, and just trying to get through the day, how are you supposed to squeeze in a workout?

Good news: You don’t need an hour at the gym to make progress.

The key?

Short, consistent movement that fits into your daily life.

Here’s how.

You don’t need a long, grueling workout—just 10-15 minutes can make a huge difference.

• Shorter, Consistent Workouts Are Better Than None

• Try my quick Power 7 Blast (7 simple moves in 7 minutes) to get your heart pumping.

• 10 minutes of strength training helps prevent muscle loss.

• A short walk boosts energy and reduces stress.

• Use "Exercise Snacks"

• Squats while brushing your teeth.

• Lunges while waiting for the kettle to boil.

• Calf raises while washing the dishes.

Every little bit adds up—movement is movement!fection every time.

If you don’t plan for exercise, it won’t happen.

• Block out time in your calendar—even if it’s just 10 minutes.

• Treat it like an important meeting—non-negotiable.

• Set a reminder on your phone so you don’t forget.

When it’s scheduled, it’s real—and you’re more likely to follow through.

Hate the gym? Don’t go. There are plenty of other ways to move.

• Love music? Go check out the Just Dance workouts on YouTube!

• Want something gentle? Yoga or Pilates.

• Need fresh air? Brisk walks.

• Prefer structure? Online programs or fitness apps.

If you enjoy it, you’ll stick with it—so pick something that makes you feel good!

The easiest way to build a habit?

Attach it to something you already do.

• Stretch after brushing your teeth.

• Go for a walk after lunch or dinner.

• Do bodyweight exercises before showering.

Pairing exercise with a habit you already have makes it automatic.

Accountability makes all the difference.

• Find a workout buddy—in person or online.

• Join an accountability group (like my Energise & Thrive Tribe!).

• Engage in virtual exercise class to stay motivated.

When you have support, you're far more likely to stay consistent.

Bottom Line?

Exercise doesn’t have to be complicated or time-consuming.

Small, consistent movements add up—and they fit into your real life.

Start where you are, with what you have, and build from there.

You’ve got this! 💪✨

Even when you know exercise is important, it’s easy to put it off.

But the truth is, movement doesn’t have to be exhausting, time-consuming, or confusing.

Here’s how to break through common obstacles:

Feeling exhausted? Start small.

Even 5 minutes of gentle movement can boost energy instead of draining it.

✅ Try light stretching, a short walk, or deep breathing exercises to wake up your body without overwhelming it.

No time for a full workout? OK, then sneak movement into your day.

✅ Walk while on the phone, do squats while brushing your teeth, or take the stairs instead of the lift.

✅ If you have 10 minutes, focus on short, high-impact exercises (like the Power 7 Blast).

Confused about what to do?

Follow a simple plan.

✅ Use the 10-minute menopause-friendly routine above.

✅ Need more structure? Download my FREE 7-Day Menopause Reset Guide for expert support.

💡 Bottom line: Start small, make it easy, and keep it doable. Every bit of movement counts! 🚀

Menopause brings changes, but exercise is your best tool for managing weight, energy, mood, and bone health. The key?

Keep it simple and consistent.

✅ Understand Your Body – Hormonal shifts affect metabolism, bones, and muscles. Regular movement helps counteract these changes.

✅ Overcome Barriers – Start with just 5-10 minutes, sneak movement into daily tasks, and schedule workouts like appointments.

✅ Use a Menopause-Friendly Routine – Follow low-impact strength, mobility, and cardio exercises that feel good and keep you strong.

✅ Make It Sustainable – Find activities you enjoy, habit stack (like stretching after brushing your teeth), and get support from a community.

📥 Download my FREE 7-Day Menopause Reset Guide for a simple, structured plan to get moving, feel energised, and stay in control. 🚀