Why Is HIIT Getting So Much Hate?

High-Intensity Interval Training (HIIT) has long been praised as an efficient and effective workout for burning fat, building strength, and boosting cardiovascular health. But lately, it’s been getting a lot of criticism. If you’ve been wondering why some people are saying HIIT isn’t all it’s cracked up to be—especially for women in menopause—let’s break it down.

Menopausal women doing HIIT

The Best Exercise? The One You’ll Stick With

First, I recommend that you do whatever type of exercise you will actually stick with—whether that be walking, lifting weights, yoga, Pilates or HIIT. The best workout is the one you enjoy and can maintain long-term.

That said, ideally, you’d get a blend of all of the above—walking for heart health, strength training for muscle and bone health, yoga for balance and flexibility, and HIIT for cardiovascular and metabolic benefits.

Why Do I Love HIIT?

Personally, I love HIIT—because nothing else makes me feel like I got a full-body workout the way HIIT does. It’s tough, it pushes my limits, and that post-cardio high is addicting. It’s not just about the sweat—it’s about the energy and clarity I feel afterward. HIIT is hard, but that’s what makes it rewarding.

A 20- to 30-minute HIIT workout leaves me feeling strong, accomplished, and energized—and it’s one of my favorite ways to start the day. That said, I also love a day off—or a day of low-intensity weights or core work. I never do more than 90 minutes of HIIT per week, and I walk 15–60 minutes almost every day no matter what. That routine feels fantastic.

Exercise Is NOT a Weight Loss Plan

Let’s get one thing straight: working out is NOT a weight loss plan. Yes, exercise helps, but 90% of weight loss is diet. It is way easier to eat 300 calories than it is to burn 300 calories. If your goal is fat loss, nutrition is the key player, not how many calories you burn in a workout.

That said, exercise is still critical for overall health. It improves mood, flexibility, strength, strengthens bones, protects against cardiovascular disease, and boosts metabolism. So, while exercise isn’t the magic bullet for weight loss, it’s one of the best things you can do for long-term health and quality of life.

Strength Training: A Must for Every Woman

If there’s one type of exercise that should be a part of every woman’s workout routine, it’s strength training. Building and maintaining muscle mass is critical for metabolism, bone health, and overall health. As we age, we naturally lose muscle, and for women, the decline accelerates during menopause due to hormonal changes.

Strength training helps prevent osteoporosis by strengthening bones and reducing the risk of fractures. It also improves balance, mobility, and long-term independence—things we don’t think about in our 40s and 50s but matter significantly as we age.

The great news? You don’t have to lift heavy to get benefits. Bodyweight exercises, resistance bands, and light free weights are all effective ways to maintain muscle mass and strength.

Yoga and Pilates: A Fantastic Addition

While HIIT and strength training are great, don’t forget about yoga and Pilates! These low-impact exercises improve flexibility, build core strength, and enhance mobility—all of which become even more important as we age. They also help with stress management, balance, and posture, making them an excellent complement to any workout routine. Including yoga or Pilates in your week is a great way to round out your fitness plan.

If You’re Just Starting Out—Take It Slow

If you’ve never done HIIT but want to try it—start easy and work your way up. This goes for any form of exercise. The worst thing you can do is go all out on day one and end up sore, injured, or discouraged.

• Begin with brisk walking and simple exercise bands or light free weights.

• Modify HIIT workouts to be lower impact—avoid jumping movements or incorporation of weights until you build strength.

• Listen to your body—if something doesn’t feel right, stop and reassess.

• If possible, work with a trainer to ensure you’re learning proper movements and preventing injuries.

  
  

So why is HIIT suddenly under fire? Let’s take a closer look.

Why Is HIIT Getting a Bad Reputation?

1. Stress on the Body

HIIT is intense. While that can be a good thing in moderation, too much high-intensity exercise can trigger excess cortisol (your stress hormone). For menopausal women, whose bodies are already going through hormonal shifts, this added stress can contribute to fatigue, sleep issues, and even stubborn weight gain—exactly the opposite of what most people want from a workout.

2. Risk of Injury

The fast, high-impact movements in HIIT can be hard on the joints, especially if form is sacrificed for speed. For women experiencing joint pain, reduced muscle recovery, or osteoporosis risk due to menopause, HIIT might not always be the safest choice.

3. Is HIIT with Weights Dangerous?

Some critics argue that HIIT with weights—especially heavy lifting in a fast-paced, high-rep format—can be risky, increasing the chances of poor form, muscle strain, or serious injury.

In my opinion, it is absolutely critical that you have a trainer with you to learn the proper movements. If hiring a trainer isn't in your budget, try a small group class with an experienced teacher who can give you some one-on-one guidance. Lifting weights is one of the best things you can do for your body during menopause, but it must be done with proper technique to avoid injury. A knowledgeable trainer can guide you through safe and effective movements, helping you reap the benefits of strength training while minimizing risk.

4. Not Ideal for Every Body

What works in your 30s doesn’t always work in your 40s, 50s, and beyond. HIIT can be an excellent tool for some women, but for others, it may lead to burnout, frustration, or even increased belly fat due to the stress response it triggers. Many women find that lower-impact exercises—like strength training, yoga, Pilates, or walking—are more sustainable and effective for their goals. And if that works for you then that is great!

5. The "All or Nothing" Mentality

HIIT often comes with a “go hard or go home” mindset, which can discourage people who prefer a more balanced approach. Not every workout needs to leave you drenched in sweat or gasping for air to be effective. Movement that feels good, supports your body, and helps improve flexibility is always a win. A minimum goal to keep in mind is to be able to get yourself up off the floor when you are 80.

Should You Skip HIIT?

Not necessarily. The key is moderation and listening to your body. Here’s how to approach HIIT wisely in menopause:

• Limit Sessions – If you love HIIT, try keeping it to 1–3 times per week and balancing it with strength training and lower-intensity movement.

• Prioritize Recovery – Make sure you’re getting enough rest, hydration, and protein to support muscle recovery.

• Listen to Your Body – If you feel exhausted, sore, or see negative changes in your energy or weight, it might be time to scale back.

  
  

The Bottom Line

Exercise is NOT a weight loss plan, but it is one of the best things you can do for your overall health. Whether it’s HIIT, strength training, or yoga, find what feels good and supports your body through menopause and beyond.