Does high-intensity intervals affect blood sugar and insulin in menopause? What 11 studies found

In postmenopausal women at high risk of type 2 diabetes, 12 weeks of high-intensity bodyweight training and combined aerobic-resistance training both improved muscle mass, walk test performance and insulin resistance, but only combined training increased strength.

Reported an improvementRandomised trial · 16 women · 12 weeks · 2018PostmenopausalCited 37 timesPubMed

In postmenopausal women with metabolic syndrome, 8 weeks of resistance training or HIIT reduced weight, blood pressure, cholesterol and blood sugar, with HIIT improving metabolic markers more and resistance training improving muscle mass and strength more.

Reported an improvementRandomised trial · 45 women · 8 weeks · 2023PostmenopausalCited 19 timesPubMed

Early postmenopausal and premenopausal women did 3 months of high intensity training, and both groups showed similar increases in insulin sensitivity and muscle mass.

Reported an improvementRandomised trial · 20 women · 12 weeks · 2018Early postmenopausalCited 17 timesPubMed

Late premenopausal and early postmenopausal women did 3 months of high-intensity aerobic training, which reduced weight, blood pressure, cholesterol and improved insulin response similarly in both groups.

Reported an improvementControlled trial · 79 women · 12 weeks · 2017Midlife womenCited 64 timesPubMed

Overweight postmenopausal women did acute morning or evening HIIT cycling sprints; irisin, insulin and glucose rose after exercise regardless of time of day, with higher irisin in the evening.

Reported an improvementRandomised trial · 52 women · 2025PostmenopausalCited 3 timesPubMed

Overweight women aged 35 to 50 did 10 weeks of HIIT or HIIT plus resistance training; strength improved with combined training and lipid and insulin markers improved in both groups, but fitness did not improve.

Reported an improvementRandomised trial · 27 women · 10 weeks · 2024Midlife womenCited 3 timesPubMed

Inactive women averaging age 38 did 5 weeks of high-intensity circuit training and researchers reported decreased insulin resistance, mainly among middle-aged and insulin-resistant participants.

Reported an improvementControlled trial · 33 women · 5 weeks · 2019Midlife womenCited 34 timesPubMed

In a crossover trial, 13 postmenopausal women with type 2 diabetes did one bout of two HIIT protocols, both improved beta cell glucose sensitivity versus rest, with no difference in insulin sensitivity.

Reported an improvementRandomised trial · 13 women · 2025PostmenopausalCited 2 timesPubMed

Seventy obese postmenopausal women did 12 weeks of high intensity interval training plus mindfulness breathing, which reported reduced weight, insulin resistance, cholesterol and tumor marker levels compared with controls.

Reported an improvementRandomised trial · 70 women · 12 weeks · 2025PostmenopausalPubMed

In a trial of 58 overweight or obese postmenopausal women, a single high-intensity interval cycling session raised myonectin and fat-related blood markers and lowered triglycerides regardless of morning or evening timing.

Direction not statedRandomised trial · 58 women · 2026PostmenopausalPubMed

Twenty active postmenopausal women did 6 weeks of cycling HIIT and researchers found improved fat oxidation, efficiency, and power output, with no change in basal metabolic rate or body composition.

Mixed resultsBefore-and-after study · 20 women · 6 weeks · 2026PostmenopausalCited 1 timesPubMed