12+ free, hormone-friendly workout plans designed for PCOS, perimenopause, and menopause. No gym. No fancy equipment. Just movement that actually works with your body — not against it.
Our promise: Every plan is designed by a certified trainer & reviewed by a women's health nutritionist. Completely free, no sign-up required.
Every workout respects your cycle, cortisol levels and oestrogen fluctuations — so you lose weight without flares.
Low-impact options for every routine. Protect your joints while still building muscle and burning fat effectively.
All workouts can be done at home with zero or minimal equipment — bodyweight, a mat, or one pair of dumbbells.
Designed for real, busy lives. Even 15 minutes done consistently outperforms 90-minute sessions you never show up for.
A 4-week progressive HIIT plan built specifically for women in perimenopause and menopause. Short, strategic bursts keep your metabolism fired up without causing cortisol spikes or adrenal fatigue. Includes warm-ups, cooldowns, and weekly progression notes.
Every plan below is free, printable and beginner-adaptable. Click any card for the full guide, video demo, and downloadable PDF.
6 targeted interval moves that torch stubborn midsection fat caused by rising cortisol and falling oestrogen.
Twists, inversions and yin poses that support the liver, thyroid and adrenals — where hormonal fat accumulates.
Strategic pace-change intervals that keep you in the fat-burning zone — proven more effective than steady-state cardio after 40.
Build the muscle that raises your resting metabolism — essential as oestrogen declines and muscle loss accelerates.
Deep core activation that supports gut health, reduces bloating and strengthens the pelvic floor — ideal for PCOS.
Wake your lymphatic system, activate brown fat and prime your metabolism before breakfast — done in just 20 minutes.
High-energy, knee-friendly dance moves that boost mood, burn calories and make you forget you're working out at all.
A progressive 3-day strength circuit using only your bodyweight. Perfect if you're just starting out — or returning after a break.
Gentle seated and standing yoga for women with joint pain, arthritis, or limited mobility. Surprisingly effective for weight loss.
Tone thighs, glutes, arms and core using a single resistance band. Improve insulin sensitivity — key for PCOS weight loss.
Mini-trampoline cardio that drains lymph, reduces water retention and floods your body with feel-good hormones in under 15 minutes.
Lower cortisol before bed with deep hip-openers, spinal twists and diaphragmatic breathing — the best thing you can do for fat loss while sleeping.
A done-for-you week combining the best workouts above — perfectly sequenced for rest, recovery and fat burn. Print it, save it, repeat it.
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"I lost 6 kg in 8 weeks without ever stepping into a gym. The HIIT and walking plan together was a game-changer. I finally feel like myself again."
"The hormone yoga routine is the only thing that consistently helps my PCOS bloating. I do it 4x a week now and my cortisol levels have genuinely improved."
"I have knee arthritis so I was scared to exercise. The chair yoga and resistance band plans are so gentle yet effective. Down 4 kg and my joints actually feel better!"