Menstruation can often bring discomfort, cramps, and low energy levels, making it difficult to stick to a regular exercise routine. However, with the right workouts, it’s possible to stay active and feel great, even during this time of the month. Here are 8 full-body cycle synching workouts that can help you stay active and feel your best during menstruation.

Menstrual Phase (Days 1-7):

1. Practice restorative yoga and stretching for stress relief

During this phase, women may experience fatigue and low energy. To help relieve tension and stress and improve overall wellbeing, it’s recommended to practice restorative yoga and stretching. This form of exercise helps to promote relaxation and calmness and is more focused on self-care.

2. Go for meditative walks or hikes for light cardio

Additionally, women can also try meditative walks or hikes through nature for a low-impact workout that still provides a good dose of light cardio. This can help to nurture and protect the body during this phase.

Follicular Phase (Days 8-13):

3. Engage in HIIT for high energy workout

During the follicular phase, energy levels tend to be higher. To make the most of this energy, it’s recommended to engage in high-intensity interval training (HIIT) workouts. These workouts involve short periods of intense exercise alternated with recovery periods and are fast-paced and fun. They can also help to burn a lot of calories in a short amount of time.

4. Try boxing for full body strength

Another recommended exercise during this phase is boxing. Boxing is a full-body workout that helps to improve strength and cardiovascular health.

Ovulatory Phase (Days 14-21):

5. Cycle or go to spin class for cardio

During this phase, women may feel more social and have a higher endorphin level. To make the most of this, it’s recommended to engage in activities like cycling or spin classes. These types of workouts provide a good cardiovascular workout while also building lean muscle in the legs and core.

6. Do strength training to improve endurance

Strength training, such as using dumbbells or bodyweight exercises, is also recommended during this phase. This type of workout helps to improve strength and endurance.

Luteal Phase (Days 22-28):

7. Practice yoga or Pilates for PMS relief

During the luteal phase, women may experience PMS symptoms and may not feel like working out at a high intensity. To help alleviate these symptoms, it’s recommended to engage in restorative workouts such as yoga or Pilates. Yoga has been shown to be effective in relieving PMS symptoms and Pilates is a great workout for improving overall strength and releasing muscle tension.

8. Opt for low intensity cardio like swimming or hiking

Low intensity cardio activities, such as swimming or going for an easy hike, are also recommended during this phase. These types of workouts help to keep the body moving without overworking it.


By incorporating these full-body cycle synching workouts into your routine, you can stay active, reduce menstrual discomfort, and promote relaxation and stress relief. Whether you prefer low-impact cardio, gentle yoga, or high-intensity interval training, there’s an option for everyone. Remember to listen to your body and adjust the intensity to suit your comfort level. Stay active, stay healthy, and feel great during your menstrual cycle.