The Best Red Days Workout for Women


It’s common for women to experience physical and emotional changes during their menstrual cycle (Red Days). While this is totally normal, it can affect your regular workout routine. That’s why it’s important to tailor your workouts depending on which phase of your period you are in. We will be sharing with you what to do and give you the best red days workout.

Benefits of Working Out During Your Period

Benefits of Working Out During Your Period

Working out during your period has a number of benefits; not only does it help improve your mood, but it can also reduce cramps and back pain, increase energy levels and even help with digestion problems. Plus, exercise releases endorphins — hormones that make us feel good — reducing irritability and helping us sleep better.

Which Workouts Are Best For Each Phase?

You might not know it, but some exercises are better suited for each phase of your menstrual. Your menstrual cycle is divided into four phases: the follicular phase, ovulation, the luteal phase, and menstruation. Depending on which phase of your period you are in, the best workout for you will vary.

Examples of Red Days Workout and How To Execute Them

No matter which phase of your period you are in, it’s important to warm up with some light stretching before beginning any workout. This will help increase blood flow and decrease the risk of injury.

Follicular Phase

Follicular Phase-HIIT

The follicular phase starts at the beginning of your cycle when your hormones begin to rise. During this phase it’s important to focus on cardio exercises like running, cycling, or swimming — all excellent ways to raise your heart rate and build endurance. Strength training with lighter weights can also help increase energy levels while relieving stress. During this phase, a good workout should include 30 minutes of cardio such as running or cycling, followed by a 10-15 minute HIIT session. Make sure to include light weights and resistance exercises to increase muscle growth and aid in weight loss. 


Ovulation-gym circuit training

During ovulation, hormones peak; so now is a great time for high-intensity interval training (HIIT) to get the most out of your workout. HIIT combines short bursts of intense cardio with more moderate exercises, which help burn calories quickly and also boost energy levels. You’ll want to focus on high-intensity interval training (HIIT). Try circuit training with three minutes of intense cardio followed by one minute of rest. Make sure to include a variety of strength, cardio, and core exercises in your HIIT workouts.

Luteal Phase

Luteal Phase-Heavier weights

As you enter the luteal phase and hormones begin to drop, strength training becomes more important. Focus on heavier weights to help increase muscle mass while also aiding in weight loss. This phase is also a great time to practice yoga or Pilates, both of which are excellent for improving flexibility and reducing stress. You should focus on heavier weights and increased reps and sets. Try sets of 8-10 reps with heavier weights to build muscle mass while also burning fat. Yoga or Pilates can be included for increased flexibility and stress relief.


Menstruation-Light jogging

Finally, during the actual menstruation period it’s important to listen to your body and take things slow. Go ahead and do some light cardio and stretching to help reduce cramps, but avoid high-intensity workouts that could cause undue stress on your body. Take it easy on yourself and focus on low-intensity exercises such as walking or light jogging. Do some stretching to help relieve cramps, or try gentle yoga sequences. Avoid high-impact exercise during this time, as your body is already under a lot of stress.

Finally, make sure to listen to your body and take breaks when needed. Don’t push yourself too hard — the goal is to achieve a balanced workout that works for you and your unique cycle. With some careful planning, working out during your period can be an effective and enjoyable way to stay fit and help you sleep better. Even just grabbing a budget treadmill for walking is s great idea of a soft exercise


In conclusion, it’s important to tailor your workout routine according to which phase of your menstrual cycle you are in. Not only will this ensure you get the most out of your workouts, but it will also help keep you healthy, energized, and feeling great during your period. So don’t forget to adjust your routine accordingly and enjoy the many benefits of working out during your menstrual cycle!

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