The Best Workout for When You’re On Your Period

Do you ever feel sluggish and unmotivated to exercise when you’re on your period? We hear you! That’s why we put together this guide on the best type of workout for when you’re on your period. You’ll feel energized and ready to tackle the day!

Quick facts: Best Workout For On Period

  • ✅ HIIT (high-intensity interval training) workouts are the best type of workout for the menstrual cycle, according to a study published in the Journal of Endocrinology and Metabolism (Source: Journal of Endocrinology and Metabolism).
  • ✅ Low-impact exercise, such as walking and swimming, are recommended during the menstrual cycle, as these activities reduce stress hormones in the body (Source: Women’s Health Magazine).
  • ✅ Regular exercise can help regulate your menstrual cycle and reduce cramping and discomfort (Source: Mayo Clinic).
  • ✅ Strength training is beneficial for menstrual cycle health as it helps to reduce bloating and regulate hormones (Source: Shape Magazine).
  • ✅ Yoga poses, such as child’s pose and forward-folding, can help to reduce symptoms of PMS and promote relaxation (Source: Healthline).

Checkout this video:

Understanding Your Cycle

Understanding your cycle is essential when it comes to finding the best workout for when you’re on your period. Being aware of how your body is feeling and how your hormones are changing can help you decide the best exercises and activities that would be most beneficial to you.

Let’s take a look at how your cycle affects your workout routine:

Learn about the different phases of your menstrual cycle

Understanding your menstrual cycle can help you learn about your body and the best workouts for when you’re on your period. In general, each cycle is divided into four phases: the follicular phase, ovulation phase, luteal phase and menstrual phase.

During the follicular phase—the first two weeks of your cycle—your body produces a surge of estrogen which increases blood flow to muscles and increases energy levels. This is the ideal time for more intense workouts such as sprints or weight training.

The ovulation phase is around days 12-16 (varies for each individual) and is a great time for moderate intensity activities such as running/jogging, swimming or biking. This can help with increased oxygenation to the bones and strengthening of ligaments supporting them.

The luteal phase is from days 16-28 (again varies from person to person) and this may be a time where workouts feel a bit harder due to the decrease in estrogen causing fatigue or bloating. It’s important to listen to your body during this time and engage in activities that feel nourishing such as yoga or walking.

Finally, The menstrual phase begins on day one of your period where it’s important to focus on gentle low intensity activities such as stretching and yoga which will help balance hormones while still providing physical movement benefits.

Understand how hormones affect your body during each phase

One of the most important things to understand when it comes to working out during your period is how hormones can affect your body during each phase of your cycle. This starts with the Follicular Phase, which lasts from the start of your cycle until ovulation. During this time, estrogen hormones are at their highest. This means that it’s a great time to focus on exercises that build strength and improve muscular endurance. From weight or resistance training to HIIT and cardio workouts, you’ll benefit from these activities during this phase.

During the Luteal Phase, which follows ovulation and lasts until the start of your period, progesterone levels rise while estrogen levels drop. Now is a perfect time to focus on recovery-oriented exercises such Pilates or yoga practices that can help reduce stress while encouraging relaxation and healing in both body and mind. Additionally, you may want to take things down a notch—both in terms of intensity and duration—to prevent injury or burnout as you head into menstruation.


Exercise while menstruating can be a great way to relieve menstrual cramps and reduce stress. Pre-workout is an important part of your exercise routine, as it can help to ensure that your body is ready to take on the workout. However, there are some things to consider when choosing the best pre-workout for your menstrual cycle. Let’s look at them:

  • The type of exercise you are doing.
  • Your fitness level.
  • Your energy levels.
  • Your hormonal balance.
  • Your diet.

Hydrate well before exercising

Hydrating well before exercising is a key factor for when you’re on your period. Staying hydrated helps to reduce cramps, headaches and bloating that often accompany menstruation. It’s important to drink a lot of fluids both before and during physical activity in order to prevent dehydration, increase circulation and keep your body temperature regulated. Dehydration can result in an increased heart rate during exercise, lightheadedness or exhaustion—all of which are the last thing we want when trying to power through a workout!

Make sure to drink at least eight 8-ounce glasses of water per day, or half an ounce for each pound you weigh. If exercising for more than 60 minutes, consider adding electrolytes like sodium chloride or potassium chloride to your water in order to replace lost minerals.

Eat a balanced meal before working out

When it comes to pre-workout on your period, you should always begin by eating a nutritious and balanced meal. This is especially important when you’re menstruating since it can deplete your energy reserves. The meal should contain carbohydrates, proteins, and fats to provide lasting energy for your workout.

  • Whole grains like oats and quinoa or wholesome breads are great sources of carbohydrates that will fuel your body throughout the workout.
  • You should also include lean proteins such as fish or eggs for muscle repair and recovery post-workout.
  • Lastly, healthy fats like avocado, nuts, seeds and nut butter will help keep you full longer and provide additional energy for a more intense exercise session.

Eating this balanced meal prior to working out will ensure that you’re properly fueled and energized during the amount of time spent exercising while menstruating.

Choose the right type of exercise

When it comes to exercise during your period, the best approach is to choose an activity you not only enjoy, but that also fits with your particular body’s needs. If your cramps are severe, low-impact activities like walking and swimming may be more comfortable for you. If you have more energy, running or a cardio class can help release endorphins and make you feel energized.

To ensure that pre-workout is beneficial during this time, it’s important to choose the right type of exercise for your body’s needs – avoid anything too strenuous that could increase discomfort or cause fatigue. Also note that if your flow is heavy, sports bras with greater support may be more comfortable than lighter styles. Finally, it’s important to keep hydrated while exercising during this time in order to avoid any unpleasant side effects.

During Workout

Working out while on your period can be a great way to relieve some of the cramps and discomfort associated with menstruation. It also releases endorphins that can help to improve your mood and make you feel better. However, the type of exercise you do while on your period is important, as the wrong type can actually make your symptoms worse.

Let’s take a look at some of the best workouts for when you’re on your period:

Listen to your body and adjust the intensity accordingly

When working out during your period, it is important to listen to your body and adjust the intensity accordingly. During the first two days of your cycle, you may feel more energized and able to push yourself for a tougher workout. However, as the cycle progresses you may begin to experience more cramping. During this time, it is best to listen to your body’s cues and modify the intensity level of your workout accordingly.

For most people, moderate aerobic activity such as walking or jogging can provide some relief from period cramps while still allowing you to get a good workout in. Additionally, light strength training can help relieve stress on muscles which may be tensed up due to cramps or bloating. It is also important to stay hydrated throughout your exercise routine so that you don’t start feeling fatigued and run out of energy before finishing your routine.

Take breaks when needed

When you’re on your period, it can be tempting to push yourself harder when exercising. But taking breaks is important for allowing your body time to recover and making sure you don’t overdo it. If you find yourself feeling too tired or have pain in areas that don’t usually hurt, take a break and rest for a few minutes or until the feeling passes. It’s important to remember that everyone has different tolerances and needs – so listen to your body and take the necessary breaks to ensure you don’t cause any harm.

You can also use this break time for stretching or light cardio exercises such as jogging or brisk walking. This will help keep your blood flowing and muscles relaxed so that when you return to full exercise, you’ll feel more energized and focused.

Breathe deeply to help manage pain

Breathing deeply is a great way to manage the pain associated with your period. Deep breathing helps to stimulate the parasympathetic nervous system (PNS), which slows the heart rate, calms and relaxes the body. It can also help reduce cramping and other menstrual discomforts by releasing endorphins, natural hormones that act as pain relievers and mood enhancers.

When your period is particularly painful, try to practice deep breathing during your workout to help you focus, relax and remain in control of your body. You can also use visualizations such as imaging yourself surrounded by an orange haze or feeling like you are swimming in a pool of tranquil water as a tool to help manage pain during your workout.


Post-workout care is an important part of any exercise routine, but especially important when you’re on your period. After an intense workout, it’s important to focus on restoring your energy, replenishing lost nutrients, and providing yourself with the right kind of post-workout care.

Let’s take a look at some of the best post-workout tips to follow when you’re on your period:

Cool down with a few stretches

After completing a workout, it’s important to cool down with a few stretches. Although this is true for all workouts, it’s especially important when you have your period. By stretching after your workout, you can help relieve cramps and improve flexibility. Stretching helps increase blood flow and also helps reduce inflammation of muscles, which can reduce pain that may occur due to the hormone fluctuations during your period.

It’s recommended to hold each stretch for 30-60 seconds and focus on breathing deeply throughout the stretch. You should always start with larger muscle groups such as legs or back before moving onto smaller muscle groups like arms and shoulders. After stretching, be sure to observe how your body feels before deciding on any additional exercises or activities.

Take a warm shower to help relax

When you are on your period, taking a warm shower is an excellent way to help relax your body, reduce stress, and ease any aches or pains. Heat can be a great source of relief for menstrual cramps and can even help with bloating. Try to spend at least 10 minutes in the shower, allowing the hot water to penetrate deep into your muscles and soothe them. While the heat relaxes your body, the steam can help open up airways to assist in releasing any tension caused by intense exercise.

After exercising, it’s important to re-hydrate your body with lots of water, as well as replenish electrolytes lost during sweat loss. Be sure to also refuel after working out with healthy snacks like fruits or nuts that will supply ongoing energy throughout the day!

Rehydrate and refuel with a healthy snack

It is important to rehydrate and refuel with a healthy snack after each workout, especially when you are on your period. Post-workout snacks that contain both carbohydrates and protein can be particularly helpful in restocking lost energy stores, as well as replacing fluids. The combination of these two macronutrients will help to bring your body back into balance, allowing it to repair itself from the strenuous workout more quickly.

Some good post-workout snack ideas include:

  • A banana with nut butter
  • Greek yogurt with fresh fruit and honey
  • Hard-boiled eggs with a side of whole wheat toast

Not only will these snacks help to refuel your body after a workout, but they will also provide some much needed energy!

Other Considerations

When working out during your period, there are other considerations besides just the type of exercise you should do. Your diet, hydration, and sleep all play a part in how you feel during your period and how you will handle a workout.

Let’s take a look at some tips on how to get the most out of your workout while on your period:

Wear the right type of clothing

When working out on your period, wearing the right type of clothing is essential. Loose-fitting, comfortable clothes are best, as they will help keep you cool and make it easier to move around. Make sure that whatever you wear allows your skin to breathe so that your body temperature stays regulated. You should also consider wearing slightly baggier bottoms when exercising in order to prevent any embarrassing leaks.

For all women, regardless of their menstrual cycle, wearing the right type of clothing is important for getting the most out of their workout and ensuring that they stay comfortable and protected throughout.

Use a menstrual cup for extra protection

Menstrual cups are becoming increasingly popular as a way to handle your period while exercising. They are a convenient and reusable way of managing your period during high-intensity workouts. They are made of soft silicone and sit inside the vagina, creating a seal around the cervix so that there is no leaking or spotting during activities.

Menstrual cups usually need to be emptied every 12 hours, so if you’re planning for long workout sessions it’s best to have an extra cup on hand for extra protection. When using a menstrual cup, make sure it has been properly inserted and that you are comfortable with it before beginning any activity. Additionally, you should thoroughly clean the cup each time it is used. By doing this, you can ensure that your menstrual cup is keeping you protected during your workout sessions!

Talk to your doctor about any concerns

Having conversations with your doctor about any concerns related to exercise and your menstrual cycle is very important. For instance, they may be able to help determine if there are underlying concerns such as a hormonal imbalance that could be influencing your cycle or causing you discomfort. If so, it is important to address these issues with your doctor before engaging in any type of physical activity.

It may also be beneficial to have a discussion about nutritional needs during certain phases in order for you to have the necessary energy for exercising. Overall, making an appointment with your doctor before starting or continuing any type of exercise regimen during your menstrual cycle can be extremely beneficial in terms of safety and health.

FAQs about: Best Workout For On Period

Q: What is the best workout for people on their period?

A: The best workout during your period depends on your individual needs and preferences. Some people prefer low-impact activities such as walking, gentle yoga, or swimming. Others may find that they benefit from higher intensity activities such as running, cycling, or aerobics.

Q: Is it safe to exercise during my period?

A: Yes, it is generally safe to exercise during your period. In fact, exercise can help reduce menstrual cramping and other symptoms. However, it is important to listen to your body and take breaks if you are feeling overly tired or uncomfortable.

Q: Is there a specific time during my period when I should exercise?

A: There is no specific time during your period when you should exercise. Some people find that they have more energy during their period and prefer to exercise then, while others prefer to wait until the end of their period. Ultimately, it is up to you to decide when you feel best exercising.

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