Let’s be real: hormones can seriously affect how we feel in our workouts. But that doesn’t mean we have to stop moving—it just means learning to work with your body instead of against it.
At 30 Minute Hit, we train hard, sweat it out, and punch through whatever life throws our way—but that doesn’t always look the same every week. And that’s okay.
Here’s a breakdown of how your cycle may impact your training—and how to keep showing up with power, even when your energy shifts:
Week 1: Menstrual Phase (Days 1–5)
You might feel: Tired, crampy, low energy.
Try this: Be gentle with yourself. Slow your pace, keep your combos simple, and focus on breathing. Light movement can help relieve cramps and lift your mood. Just getting in the studio is a win.
Week 2: Follicular Phase (Days 6–14)
You might feel: Energized, motivated, mentally sharp.
Try this: This is your “go time.” Push yourself a little harder, try that new combo or technique, or work on your power. You’ll likely recover faster and feel strong—take advantage of it!
Week 3: Ovulation Phase (Around Day 14)
You might feel: Confident, social, strong—but maybe a little bloated.
Try this: Ride that high energy wave and go for it! Focus on power and precision. You might feel like your strongest self right now—just stay hydrated and don’t be surprised if your core feels a little off due to bloating.
Week 4: Luteal Phase (Days 15–28)
You might feel: Moody, sluggish, low motivation.
Try this: Stay consistent, even if your energy dips. Dial down the intensity if needed, but keep moving—it’ll help regulate your mood, beat the PMS blues, and remind you how powerful you really are.
The Bottom Line?
Hormones don’t have to run the show. Learning to tune into your cycle helps you show up smarter, not harder. And no matter what phase you’re in, the 30 Minute Hit community is here to support you—with zero judgment and all the encouragement.
– Veronica