Uploaded December 2025 | Updated September 2026, 2 weeks ago
This isn’t your typical cardio workout — this is Sprint Interval Training (SIT), one of the most effective and research-supported ways for women in perimenopause and menopause to burn fat, boost metabolism, and support hormone balance.
Backed by the science of Dr. Stacy Sims, SIT is short, powerful, and specifically beneficial for women over 40 who want results without long, exhausting sessions. These intervals push intensity in quick bursts, helping you build strength, power, and metabolic efficiency.
💛 IMPORTANT:
The exercises in this workout are meant to inspire you, not limit you.
Modify ANY movement based on:
Your body
Your joints
Your fitness level
The equipment you have at home
Honor where you’re at. Choose the version that supports your body best — that’s how you get long-term results.
Grab your water, take a deep breath, and let’s tap into your power. You’ve got this.
👟 In today’s workout:
✓ Short bursts of high-intensity effort
✓ Full recovery between rounds
✓ Designed with your hormones in mind
Perfect for:
✅ Women 40+
✅ Perimenopause & menopause support
✅ Boosting strength, energy & lean muscle
✅ Targeting belly fat and metabolic health
🎧 This is smart training — built to work with your body, not against it.
💪 Let’s train with purpose. Your hormones will thank you.
Weighted Compress Sleeves save 10% code MBCREW: laceup.com/MICHELLE10
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET MONTHLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
Blinding Lights by The Weeknd, lickd.lnk.to/ak3EeyID License ID: 9obk7VNabg1
Are You Gonna Be My Girl by JET, lickd.lnk.to/78riWoID License ID: 3xGXoKVAe9n
Kickstart My Heart by Mötley Crüe, lickd.lnk.to/lV58XpID License ID: p8YXVzWMdvO
Stressed Out by Twenty One Pilots, lickd.lnk.to/QnRSWLID License ID: 8Vk8dWlpk65
Drift Away by Uncle Kracker, lickd.lnk.to/KD9vesID License ID: GWZLkQ1ADAO
2 Be Loved (Am I Ready) by Lizzo, lickd.lnk.to/BFkGZdID License ID: MLXwKD88X8k
23 by Chayce Beckham, lickd.lnk.to/rT2bWJID License ID: EKJ6xXN98PA
Physical by Dua Lipa, lickd.lnk.to/rAv7MgID License ID: XVOvWKyoLY3
Runaway Baby by Bruno Mars, lickd.lnk.to/xwquNVID License ID: Wl5vXWYjqYL
If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: go.lickd.co/Get-A-Free-Trial
00:00 Intro
01:07 Sprint Interval Training
24:16 Cooldown
This isn’t your typical cardio workout — this is Sprint Interval Training (SIT), one of the most effective and research-supported ways for women in perimenopause and menopause to burn fat, boost metabolism, and support hormone balance.
Backed by the science of Dr. Stacy Sims, SIT is short, powerful, and specifically beneficial for women over 40 who want results without long, exhausting sessions. These intervals push intensity in quick bursts, helping you build strength, power, and metabolic efficiency.
💛 IMPORTANT:
The exercises in this workout are meant to inspire you, not limit you.
Modify ANY movement based on:
Your body
Your joints
Your fitness level
The equipment you have at home
Honor where you’re at. Choose the version that supports your body best — that’s how you get long-term results.
Grab your water, take a deep breath, and let’s tap into your power. You’ve got this.
👟 In today’s workout:
✓ Short bursts of high-intensity effort
✓ Full recovery between rounds
✓ Designed with your hormones in mind
Perfect for:
✅ Women 40+
✅ Perimenopause & menopause support
✅ Boosting strength, energy & lean muscle
✅ Targeting belly fat and metabolic health
🎧 This is smart training — built to work with your body, not against it.
💪 Let’s train with purpose. Your hormones will thank you.
Weighted Compress Sleeves save 10% code MBCREW: laceup.com/MICHELLE10
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET MONTHLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
🎵 Music licensed from Lickd. The biggest mainstream and stock music platform for content creators.
Blinding Lights by The Weeknd, lickd.lnk.to/ak3EeyID License ID: 9obk7VNabg1
Are You Gonna Be My Girl by JET, lickd.lnk.to/78riWoID License ID: 3xGXoKVAe9n
Kickstart My Heart by Mötley Crüe, lickd.lnk.to/lV58XpID License ID: p8YXVzWMdvO
Stressed Out by Twenty One Pilots, lickd.lnk.to/QnRSWLID License ID: 8Vk8dWlpk65
Drift Away by Uncle Kracker, lickd.lnk.to/KD9vesID License ID: GWZLkQ1ADAO
2 Be Loved (Am I Ready) by Lizzo, lickd.lnk.to/BFkGZdID License ID: MLXwKD88X8k
23 by Chayce Beckham, lickd.lnk.to/rT2bWJID License ID: EKJ6xXN98PA
Physical by Dua Lipa, lickd.lnk.to/rAv7MgID License ID: XVOvWKyoLY3
Runaway Baby by Bruno Mars, lickd.lnk.to/xwquNVID License ID: Wl5vXWYjqYL
If you want to use music from famous artists, try Lickd to get track credits and unlimited stock music: go.lickd.co/Get-A-Free-Trial
00:00 Intro
01:07 Sprint Interval Training
24:16 Cooldown
