High-Intensity Interval Training (HIIT) involves repeated bouts of high effort (e.g., 30–180 seconds) followed by recovery periods.
Sprint Interval Training (SIT) involves shorter, all-out sprints (e.g., 20–30 seconds) with longer recoveries.
Think: rowing or biking sprints, sled pushes, assault bike bursts, or fast-paced bodyweight intervals. These short, powerful sessions activate fast-twitch muscle fibers, stimulate your metabolism, and challenge your cardiovascular system in ways that steady-state cardio simply can’t.
Here’s why they’re so effective for peri- and post-menopausal women:
They mimic some of the physiological effects estrogen used to provide, such as improved vascular function and energy metabolism.
They improve insulin sensitivity, helping regulate blood sugar and support body composition goals.
They’re time-efficient — often 10–25 minutes total — making them realistic for busy lives.
They build power and resilience, which translates into everyday strength and confidence.
A really basic session with 1 piece of equipment might include:
HIIT Example: 6 rounds of 40 seconds on the rower at 85–90% effort, followed by 1:20 easy recovery.
SIT Example: 6 rounds of 20 seconds all-out on the bike, followed by 2–3 minutes of gentle pedaling.
Last week at Torque, we had a few HIIT options throughout the week:
5 sets of: 250m Row Sprint, 15 Sit-ups, 10 Box Jumps, 100m Farmer’s Carry. Rest 90sec between sets.
Every 1:30min for 5 sets: 20 Wall Balls, into Max reps of a Hang Power Snatch. Rest 1min between sets.
6 sets of 15 Cal Row, 10 Box Jumps, 10 KBSwings, 15 Sit-ups. Rest 90sec between sets.
EMOTM 16 (every minute on the minute): min 1: 100m Sprint + Max Push Jerks. Min 2: rest.
When paired with strength training and lower-intensity movement (like walking or easy cardio), HIIT and SIT form a balanced, hormone-smart approach to fitness during menopause and beyond.
These options are always available at Torque. Whether it’s part of our Semi-Private training, or an option in our group class programming, our Coaches will take care of you!
Can’t make it to Torque based on your life right now. No excuses: let’s get you moving at home. Try these few workouts out:
6 sets of 20sec max burpees, rest 1min.
EMOTM 12: min1: max squats in 40sec, rest 20. min2: max countertop push-ups in 40sec, rest 20. min3: max mountain climbers in 40sec, rest 20. Repeat until 12min are up.
3 sets of: 14 alt lunges, 10 jump squats, 6 burpees. Rest 2 min between sets.
