Stop Overdoing Cardio - The Better Way to Burn Fat in Menopause

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If you’re in perimenopause or menopause and wondering how much cardio you really need to lose belly fat and support your hormones—girl, you’re not alone.

This episode of Menopause Makeover (aka The Honeycast) is for every midlife mama who has tried to out-cardio her belly fat, only to feel more tired, achy, and frustrated. I’ve been there too—with the Jane Fonda workouts, the step aerobics, and hours logged on the elliptical. Spoiler alert: It didn’t work.

Let’s talk about what does.

Why More Cardio Isn’t the Answer in Menopause

For years we believed more cardio meant more calories burned—and that meant more fat loss, right? Not so fast.

Here’s the truth no one told us: More cardio can actually stall fat loss and increase fat storage when you're in midlife.

That’s because...

• It increases cortisol (your stress hormone), which signals your body to store fat—especially belly fat.
  
• It can break down lean muscle, which we need more of to rev our metabolism.
  
• It puts extra stress on your joints, which are already more sensitive as estrogen declines.
  
  

So yes, your heart needs movement. But not that kind. Not that much. And definitely not that long.

What Kind of Cardio Does Work in Midlife?

We’re not saying no cardio. We’re saying strategic cardio. The kind that supports your hormones instead of fighting them. The kind that builds you up instead of breaking you down.

I like to call this your Goldilocks zone of cardio—not too much, not too little, but just right.

Here are the types of cardio I do recommend:

Sprint Interval Training (SIT)

This is short, explosive bursts of movement that last around 15–20 seconds followed by a long recovery.

This works for midlife women because...

• It boosts growth hormone and testosterone
  
• It triggers fat burning even after your workout ends
  
• It doesn’t wreck your adrenals or spike cortisol when done properly
  
  

Example: Jump rope hard for 20 seconds, rest for 2 minutes. Repeat 4 times. That’s it.

Once a week is plenty. This isn’t about punishment. This is about smart programming.

High-Intensity Interval Training (HIIT)

HIIT is a little less intense than SIT but still powerful. Think 30–60 seconds of effort, followed by at least a 1-minute rest.

The key? Recovery. Most programs don’t give enough, especially for women in perimenopause or menopause who already have lower stress resiliency.

Start small:

• 2 sessions per week
  
• 12–16 minutes total
  
• Work up to 6–8 intervals max
  
• Can be low-impact but still high intensity (think speed walking with arm pumps, band work, or fast stair stepping)
  
  

This can be done at the end of a strength workout—or on a separate day.

What to Avoid: The Cardio That Backfires

Let’s talk about the cardio that might not serve you in this season:

Long, Moderate Cardio (Zone 2)

This is the 45+ minute steady-state kind where you’re not breathless, but not relaxed either.

While it can help mitochondrial health, it’s often not the best for hormonal fat loss. It spikes cortisol if done too long, doesn’t preserve muscle, and doesn’t give the hormonal benefits of HIIT or SIT.

Can you still do it? Sure. But if you’re short on time or energy, prioritize strength and HIIT over long steady cardio.

What About Walking?

Walking is gold.

Everyday movement—especially when done consistently—helps regulate blood sugar, lower cortisol, and boost mood.

Walking counts as:

• Zone 1 cardio (great for recovery)
  
• A metabolism mover (when done daily)
  
• A stress soother
  
  

Make your walking more effective:

• Add a weighted vest
  
• Walk on an incline or hill
  
• Pump your arms
  
• Walk after meals to reduce blood sugar spikes
  
  

How to Build Your Cardio Week in Menopause

Here’s a simple way to structure your week:

Weekly Cardio Plan for Midlife Women

Always lift first. If you’re doing both strength and cardio, get that muscle-building work in before you finish with intervals.

Why This Matters: Hormones, Muscle, and Metabolism

In midlife, we’re not just trying to "burn calories." We’re trying to preserve muscle, protect our bones, and support declining hormones.

Well-structured cardio like HIIT and SIT:

• Elevates growth hormone (your anti-aging ally)
  
• Boosts testosterone (needed for lean body mass)
  
• Helps manage cortisol (so you’re not always stuck in fight-or-flight)
  
• Supports better body composition, not just a lower number on the scale
  
  

The Big Mistake: Thinking More Is Better

It feels like we need to do more to lose more.

But in menopause, more is not more. More cardio can lead to:

• Fat gain (especially belly fat)
  
• Muscle loss
  
• Burnout
  
• Hormone imbalance
  
  

When we dial back and train smart, everything shifts. Your metabolism responds, your energy returns, and your body starts to feel like your own again.

If you’ve been spinning your wheels with long cardio sessions, it’s time to pivot.

Less cardio, done smarter, can lead to more fat loss, better hormones, and a stronger, more energized you.

Focus on short bursts of intensity (SIT + HIIT), consistent strength training, everyday movement and most importantly, RECOVERY!

Your body is changing—and your workouts should too. You're not doing anything wrong. You're just due for a smarter, hormone-honoring approach.

You’ve got this. And I’m right here cheering you on.

Want help creating your own strategic movement plan?

Come join us in the Midlife Fat Loss Formula or dive into the StrongHer 30 Challenge and get the workouts, support, and coaching that work with your body, not against it.