Feel energized in just 15 minutes with this fast and effective menopause workout

I’m a firm believer that any movement is better than none. On days when I’m feeling tired and lack motivation, I tell myself that I’ll just do five minutes and inevitably end up working out for longer.

I’ve found that just 15 minutes of strength training can help boost my energy, and contribute toward improving my fitness levels and building muscle mass when done consistently.

This kind of efficient and effective exercise is particularly helpful when it comes to easing menopause symptoms, from low mood to fatigue and brain fog.

Quick workouts like the one I’ve created below—that I do myself and recommend to my personal training clients—can leave you feeling more energized, clear-headed and hopefully, happier.

How to do the workout

1. Kettlebell Romanian deadlift
2. Goblet squat
3. Alternating kettlebell gorilla row
4. Plank shoulder tap
5. Kettlebell halo
6. Bird dog

Aim to perform each move for 40 seconds with 20 seconds of rest in between, and complete two rounds.

If you have more time, you can do four rounds for a 30-minute workout.

1. Kettlebell Romanian deadlift

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart and a slight bend in your knees, holding a kettlebell with both hands in front of your thighs.
• Roll your shoulders back and brace your core.
• Hinge forward from your hips, pushing your butt back to lower the weight slowly, keeping it close to your shins.
• Pause, then squeeze your glutes as you extend your hips to return to standing.

2. Squat

Time: 40sec Rest: 20sec

• Stand with your with feet shoulder-width apart and toes pointing slightly out.
• Place your hands on your hips or in front of your chest, palms together.
• Push your hips back and bend your knees to lower.
• Pause when your hips reach knee height.
• Drive through your feet to stand back up, squeezing the muscles in your buttocks at the top.

3. Alternating kettlebell gorilla row

Time: 40sec Rest: 20sec

• Stand with your feet hip-width apart, with a kettlebell on the floor in front of you.
• Hinge forward from your hips, pushing your butt back and bending your knees slightly. Your back should remain flat throughout.
• Take hold of the kettlebell in one hand.
• Keeping your torso stable, lift the kettlebell to your ribcage, drawing your bent elbow past your torso.
• Lower the kettlebell to the floor with control.
• Repeat on the other side, alternating arms with each rep.

4. Plank shoulder tap from knees

Time: 40sec Rest: 20sec

• Start on your hands and knees with your shoulders directly above your hands and your hips directly above your knees.
• Engage your core.
• Keeping your hips stable, raise one hand off the floor and tap your opposite shoulder.
• Return to the starting position and repeat on the other side.

To make this more challenging, walk your hands forward until your torso is at a 45° angle.

5. Kettlebell halo

Time: 40sec Rest: 20sec

• Stand holding a kettlebell upside down by the handle with both hands.
• Raise it to one shoulder for your starting position.
• Move it behind your head, over your other shoulder, then back round to the starting position.
• Change direction and complete another rotation.
• Continue, alternating direction with each rep.

6. Bird dog

Time: 40sec Rest: 20sec

• Start on your hands and knees with your shoulders over your wrists and hips over your knees.
• Brace your core, then extend one arm in front and extend your opposite leg behind you.
• Keeping your hips and shoulders stable throughout.
• Pause, then return to your starting position and repeat on the other side.