Why Shorter Workouts Work Better in Midlife—And 5 You Can Try This Week

Lifestyle |
5 min read

Written By

Brittany Dick

Published

January 14, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

Does the mere thought of doing a long workout leave you feeling exhausted before the warm up has even begun?

Fear not: science says consistent, short workouts may be more effective than spending hours at the gym each week.¹

In this post, we’ll explore why and then look at five quick exercise ideas for women 40+ to consider in the new year.

Is Time-Efficient Fitness for Women Effective?

According to research, the answer is yes: short workouts are not only beneficial for women in midlife, but they are also incredibly effective when done consistently.²

For most healthy adults, the U.S. Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate-intensity aerobic activity per week.³ While you could split that into two or three long sessions, some experts recommend doing this via short workouts instead—especially for midlife wellness. That means you may be able to reap the same benefits with just 30 minutes per day, five days per week of moderate-intensity exercise.

There are two key reasons why shorter workouts may suit midlife women more than longer ones, according to experts. Let’s dive into the details.

Hormonal Health

Some research indicates longer, more intense sessions of physical activity significantly increases levels of cortisol, a fight-or-flight hormone that helps to manage energy and is released during stressful experiences.^4,5 One study found that high-intensity exercises lasting more than 40 minutes may contribute to prolonged cortisol elevation—with long-term elevated cortisol linked to higher risks for high blood pressure, muscle weakness, and more.^6,7

Improved Recovery

Unfortunately, research shows that our muscles aren’t quite as resilient in midlife as they were in our younger years. This means older adults may require additional recovery time following physical activity compared to someone in their 20s or younger.⁸ Thus, shorter workouts may be more ideal for those in midlife who wish to lower the risk for overtraining and/or injury.⁹

Menopause Workout Routines to Preserve Midlife Strength and Energy

Are you considering adding shorter workouts into your daily routine but you’re unsure where to begin? A few ideas for physical activities that are highly effective and possible to condense into a 20- or 30-minute routine can include the following:¹⁰

5 Effective Short Workouts to Consider

High-Intensity Interval Training (HIIT). HIIT workouts are known for offering the heart health benefits of cardiovascular exercise in a short amount of time.¹¹ One sample HIIT workout provided by Harvard Health encourages adults to perform each exercise for up to 60 seconds with active rest—marching in place for 30 to 60 seconds—in between.¹² After a warm-up, you can then cycle through the following two full-body exercises, working your way up to 20 to 30 minutes of activity per workout:

● Side kicks

● Plank stands

Once you’ve mastered the movements, feel free to mix it up and try other, common full-body exercises in your HIIT routine, like jump squats, high knees, push-ups, and more.¹³

Circuit Training. Circuit training is similar to HIIT but has an emphasis on strength training—essential for preserving muscle strength and bone health in midlife.^14,15 With this type of strength training, you’ll also experience heart health benefits from working several types of muscle groups in a short amount of time.

For up to 30 minutes, choose a few of the following bodyweight circuit exercises, performing each move for 30 seconds and moving on without rest. Once you’ve completed 30 seconds of each exercise, rest for up to two minutes and then repeat the circuit for a total of three rounds.¹⁶

Jumping jacks
Squats
Push-ups
Abdominal crunches
Bench dips
Glute bridges
Burpees

Walking. When in doubt, walk it out. Walking for even 30 minutes per day has been shown to increase cardiovascular health, strengthen bones, and boost endurance.¹⁷ An added bonus is there’s not a whole lot of thought involved—simply one foot in front of the other. This is just one of many reasons that walking is not only an ideal “short workout” idea; it’s also beneficial for mental clarity, mood regulation, and stress reduction.¹⁸

Yoga or Pilates. Similar to walking, exercises like yoga and Pilates are great for supporting mental health—plus, they can offer an effective workout in a short amount of time.¹⁹ You can consider picking a few of the following common yoga and/or Pilates moves and cycling through them for a solid 20-to-30-minute session:

Roll-ups
One-leg circles
Single- or double-leg stretches
Toe taps
Child’s pose
Tree pose
Downward-facing dog

Dancing, swimming, or cycling. Who said workouts need to be boring? Exercises like dancing (think Zumba, hip-hop, or salsa), swimming, and cycling are great for those who only have a short amount of time to dedicate to working out—plus, they can be fun!²⁰ The majority of these exercises provide an entertaining way to experience the benefits of aerobic exercise while boosting heart health.²¹

Talk to Your Healthcare Provider Before Starting Any New Exercise

It’s important to talk with a healthcare provider before attempting any new exercise routine, especially if you have underlying health conditions. Talk with a physician to understand what short workout routine could be suitable—and effective—for you during midlife and beyond

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