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20-Minute PHA Workout
This 20-minute PHA (Peripheral Heart Action) workout is designed for midlife and menopause to help you build muscle strength while keeping your heart rate elevated. We’ll alternate between upper and lower body strength moves, creating a steady cardio effect without traditional cardio. This format supports bone health, muscle tone, and cardiovascular fitness—all key in menopause. Grab your dumbbells and let’s train smart, sweat steady, and feel strong from head to toe!
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.
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Before You Begin
Description
Following a warmup, this workout is made up of two rounds of 12 dumbbell exercises. The purpose of the workout is to improve strength and cardiovascular endurance by alternating upper and lower body moves with brief rest between each exercise.
Workout Video
Workout Breakdown
There are 12 exercises in this workout. Each exercise is performed for 30 seconds followed by 10 seconds of rest. Complete two rounds.
Exercises
- Arnold Press
- Squat Step Out
- Narrow Row
- Dead Lift
- Overhead Tricep Press
- Side Lunge
- Upright Row
- Front Lunge
- Lateral Raise
- Heel Lift
- Circular Curl
- Chair Squat
