Cardio for Women: What Helps, What Hurts, and What’s Hormone Friendly

Cardio can be amazing—or hormonal sabotage. Let’s make it work with your body.

We get a lot of questions about cardio: Is fasted cardio bad for hormones? What type helps with fat loss? When should you do it—or avoid it?

Cardio Can Help Fat Loss—If Done Smart

• It increases your overall energy expenditure

• Helps regulate insulin sensitivity (especially walking and Zone 2 cardio)

• Supports heart health, recovery, and mood

BUT—it’s not magic. And it shouldn’t replace strength training.

When Cardio Works Against You

• Doing long, intense sessions while under-eating or stressed (hello cortisol!)

• Too much HIIT, especially in the luteal phase

• Skipping recovery or pairing cardio with already high stress

Best Cardio by Cycle Phase

• Follicular Phase (Days 6–14): Recovery is high—go for interval training, sprints, or longer runs

• Ovulation (Around Day 14): Your body’s firing—HIIT or harder cardio can feel great

• Luteal Phase (Days 15–28): Shift to walking, incline hikes, or lower-intensity cardio

• Menstrual Phase: Light movement or walking is ideal if you feel up to it

Cardio & Strength: Finding the Balance

• Walking and Zone 2 cardio (slow, steady heart rate) can enhance recovery and fat metabolism

• HIIT should be used sparingly—1–2x/week

• Prioritize strength training first, then add cardio to support—not sabotage—your goals

Bottom Line

Cardio doesn’t have to be the enemy. The key is syncing it with your cycle, goals, and recovery.

Next Up: The Hidden Power of Recovery Weeks 

Think rest is slacking? Think again. We’ll show you why deload weeks are the secret to long-term progress and hormone-friendly strength.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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