20-Minute Perimenopause Cardio Workout with Weights

Many women deal with perimenopause weight gain, and the first thing they do to try to combat it is add more cardio. Long walks turn into runs, strength training workouts get replaced with HIIT classes, and hours on the treadmill become the new normal. All of this is done with the hope of losing weight and/or preventing menopause-related weight gain.

But more cardio isn’t always the answer; one of the best things you can do during perimenopause to improve and maintain your body composition is to prioritize strength training while incorporating strategic (short) conditioning workouts. This approach helps you to maintain muscle while also improving your cardiovascular fitness.

This 20-minute menopause cardio workout with weights isn't meant to replace your strength training workouts - instead, think of it as a 1-2 day per week conditioning workout that complements your strength training routine. It will elevate your heart rate, challenge your muscles, and improve your cardiovascular fitness, all while reinforcing functional movement patterns that support your strength goals.

Why Strength-Based Cardio Works During Perimenopause

During perimenopause, estrogen levels decline, which results in the natural loss of muscle if you’re not actively doing anything to maintain it.

Having muscle on your body plays an important role in:

• Supporting a healthy metabolism
• Improving balance and stability
• Maintaining bone density
• Making everyday activities easier
• Supporting long-term healthy aging

Traditional cardio undoubtedly has its benefits, but relying on cardio alone does not provide enough stimulus for your body to preserve your all-important muscle. Strength training sends a strong signal to your body that your muscle is important to you and that you’re working hard to keep it.

This is why strength training should be the bread and butter of your fitness program with some faster-paced cardio/conditioning sprinkled in there strategically. This 20-minute perimenopause cardio workout with weights makes a great complement to your perimenopause strength training routine.

Where This Workout Fits Into Your Week

Traditional strength training should be the foundation of your routine - focusing on building and maintaining muscle supports healthy aging, bone density, metabolism, and everyday function. Conditioning workouts like this one have their place, too, but it’s not to replace your traditional strength workouts; rather, it’s to:

• Improve cardiovascular fitness
• Increase your daily movement
• Build muscular endurance
• Add variety to your routine
• Challenge your body in a different way

Think of it as the "extra" workout to do 1-2x per week, not the main event. Assuming you’re following a structured strength training program 3-5x per week, this workout fits nicely on your off day when you want to move but don’t necessarily want another lifting session.

20-Minute Menopause Cardio Workout with Weights

This workout is designed to complement your strength training routine by elevating your heart rate while reinforcing functional movement patterns.

Complete each exercise for 45 seconds, followed by 15 seconds to transition to the next exercise.

Complete 3 rounds, resting 60 seconds between rounds.

Choose a pair of dumbbells that challenge you while allowing you to maintain good form throughout each movement. This isn’t your opportunity to lift the heaviest weights; keep them light and controllable!

1. Alternating Dumbbell Snatch

45 seconds

Drive through your hips to bring one dumbbell overhead in one smooth movement. Lower it with control and alternate sides.

Targets: Glutes, hamstrings, shoulders, core

2. Touchdown Squats

45 seconds

Lower into a squat while reaching toward the floor between your feet, then stand tall by driving through your heels.

Targets: Quads, glutes, core

3. Toe Tap to Dumbbell

45 seconds

Place a dumbbell on the floor and alternate tapping each foot on top as quickly as you can while maintaining control.

Targets: Cardiovascular endurance, coordination, lower body

4. Bear Plank Shoulder Taps

45 seconds

Hold a bear plank with your knees hovering just off the floor. Alternate tapping each shoulder while keeping your hips as still as possible.

Targets: Core, shoulders, stability

5. Lateral Lunge with Knee Raise

45 seconds

Step into a lateral lunge, then drive through your planted foot to return to standing while bringing your knee up. Alternate legs.

Targets: Glutes, quads, inner thighs, core, balance

Is This Better Than Traditional Cardio?

All forms of cardio offer valuable health benefits. The difference is that strength-based conditioning allows you to build strength while also improving your cardiovascular fitness, whereas traditional cardio (walking, cycling, running, swimming) is just cardiovascular-based.

But that doesn’t mean that you need to choose one or the other - most women benefit from making strength training the foundation of their routine and then using conditioning workouts and traditional cardio to complement it. This supports a balanced approach to health, longevity, and body composition through perimenopause and beyond.

Frequently Asked Questions

Can beginners do this workout?

Absolutely! I recommend using lighter weights and reducing the number of reps and/or rounds as needed.

What weight dumbbells should I use?

Choose a weight that feels challenging but allows you to complete each exercise with proper form. For this type of workout, lighter weights are best as the rep ranges tend to be high. Most perimenopausal women will choose weights between 2-10 lbs for this workout.

How often should I do this workout?

This workout is great to add on to your structured strength training routine 1-2x per week.

For example:

• Monday: Lower Body Strength
• Tuesday: Upper Body Strength
• Wednesday: 20-Minute Conditioning Workout
• Thursday: Lower Body Strength
• Friday: Upper Body Strength

Or, if you strength train three days per week, you could perform this workout on one or two of your non-lifting days.

Will this help with menopause weight gain?

There isn’t a single workout or exercise that can prevent or reverse menopause weight gain on its own. However, a combination of consistent strength training, regular movement (daily steps), adequate protein intake, quality sleep, and consistent nutrition habits all work together to support healthy body composition during perimenopause.

Let’s Train!

Ready to tackle this 20-minute perimenopause-friendly cardio workout? Give it a go and let me know what you think. You can come follow me on Instagram @simplystrongapp or @tamismithfit.

If you enjoyed this workout and you’re looking for a comprehensive workout routine that takes all the guesswork out of strength training during perimenopause, join me in the Simply Strong App, where I program every workout specifically for women over 35 who want results with limited time. Take our quick Simply Strong Quiz to see if you’re ready!