This post may contain affiliate links. Read the full disclosure here.
20-Minute Cardio Pyramid
This 20-minute pyramid-style cardio workout is perfect for menopause and midlife women looking to boost heart health, stamina, and mood—all with no equipment needed. We’ll alternate between low and high impact moves (with options to stay low impact the entire time) in a smart pyramid format that gradually builds up and then winds back down. This fun, efficient workout helps you build endurance without burnout, and supports your energy and metabolism during menopause. Let’s move together—your pace, your power!
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Equipment
Description
Following a warmup, this workout is made up of 5 unique compound movement exercises performed in a linear pyramid design, starting with one and building up to the maximum of five, then reducing back down to one. The purpose of the workout is to get a full body challenge in a fun, motivating workout design. No equipment needed.
Workout Video
Workout Breakdown
There are 5 exercises in this workout. Perform each exercise for 30 seconds, adding on in a layering “pyramid” design as outlined below, where x = 30 seconds rest:
1 + x
1 + 2 + x
1 + 2 + 3 + x
1 + 2 + 3 + 4 + x
1 + 2 + 3 + 4 + 5 + x
2 + 3 + 4 + 5 + x
3 + 4 + 5 + x
4 + 5 + x
5
Exercises
- Plank Walkout + Pushup
- Squat Jack
- Reverse Lunge + Punch
- Skater
- Standing Bicycle Crunch
