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25-Minute Lower Body, Balance & Cardio
Welcome to my 25-minute lower body, balance and cardio workout for menopause. This workout is designed to build lower body strength, improve balance, and boost heart health—all key components for staying strong during menopause and beyond. 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 3 sets (lower body strength, balance and cardio) with 8-10 intervals per set. The purpose of the workout is to improve balance, coordination, and metabolism while protecting against bone loss. I used 15 lb (6.8 kg) and 20 lb (9.1 kg) dumbbells.
Workout Video
Workout Breakdown
There are 3 sets in this workout, with 8-10 intervals per set.
In Set 1: Work 40 seconds + Rest 20 seconds.
In Set 2: Work 30 seconds + Rest 15 seconds.
In Set 3: Work 20 seconds + Rest 10 seconds.
Rest an additional 45 seconds between sets.
Exercises
Set 1
- Curtsy (L)
- Split Stance Dead Lift (L)
- Side Lunge
- Squat
- Front Lunge (L)
- Curtsy (R)
- Split Stance Dead Lift (R)
- Side Lunge
- Squat
- Front Lunge (R)
Set 2
- Hip Rotation (L)
- Hip Rotation (R)
- Side Bend (L)
- Side Bend (R)
- Hip Hinge (L)
- Hip Hinge (R)
- March
- March
Set 3
- Jumping Jack
- Front Kick & Punch
- Scissors
- Jack Knife
- Jumping Jack
- Front Kick & Punch
- Scissors
- Jack Knife
