Sync your exercise with your cycle

Here's why a HIIT workout can feel easy one week, and exhausting the next...

Syncing up your exercise routine with your cycle (or at least being mindful of it), is a great way to optimise your energy, hormones and stress levels.

It's empowering to know when you're best equipped to challenge your personal best at the gym, and when you might be better off going for a stroll. As our hormones fluctuate week by week, being aware of these shifts is a sure-fire way to optimise your health & fitness goals.

Here’s our guide:

Menstrual phase

Types of exercise:

Yoga, stretching, gentle pilates, walking, rest, lower intensity movements.


Estrogen & progesterone have dropped, meaning you’re likely to feel like taking things a bit slower, particularly during the first few days. Listen to your body and give yourself some extra nourishment.

Follicular phase

Types of exercise:

Cardio, HIIT, strength training. Try something new!


Estrogen levels are on the rise and you’re likely to experience more energy and focus, as well as a higher stress tolerance.

Ovulation phase

Types of exercise:

HIIT, cardio, weight training, high endurance workouts. Now is the time to challenge your personal best!


Estrogen, luteinising hormone and testosterone peak here, meaning you are likely to feel energised and ready to go!

Luteal phase

Types of exercise:

First half: you may have energy for higher intensity workouts.

Second half: focus on gentle resistance training, pilates, yoga, walking, bodyweight exercises.


Progesterone is on the rise and you may be experiencing some PMS symptoms, especially at the end of your luteal phase. Listen to your body and take it slower when you need to. 

Disclaimer: This blog post is for educational purposes only. It is not designed to diagnose, treat or cure. We are all unique, for your individual health concerns it is important to discuss these with a BePure Holistic Health Consultant or relevant health professional.