🚫 Menstrual Phase (Days 1–5ish) – Absolutely NOT.
Let’s face it, your body is doing a lot during this phase. In fact, your hormones are at their lowest, and your energy is likely to be, too. This is the time your body is shedding the uterine lining, and the last thing it needs is the stress of high-intensity exercise.

Why?
During your period, estrogen and progesterone are low, which makes recovery harder, and inflammation can rise. Push yourself with HIIT at this point, and you’re not only setting yourself up for burnout but also risking added stress on your body that could leave you holding onto fat instead of burning it.

Instead, focus on gentle movement like walking, yoga, or Pilates. These activities promote blood flow, reduce inflammation, and support recovery without overloading your system. It’s all about honoring what your body needs during this time.

⚡ Follicular Phase (Days 6-14) – YES, THIS IS YOUR HIIT WINDOW!
When estrogen starts rising in the follicular phase, you’ll notice a boost in energy and faster recovery. This is when your body is primed for more intense exercise. Estrogen enhances your ability to burn fat, increases pain tolerance, and allows for better muscle repair, making it the perfect time to hit the sprints or ramp up your HIIT sessions.

Why?
Research shows that during this phase, your body’s insulin sensitivity is higher, meaning you’re better at utilizing energy and burning fat for fuel. Plus, your recovery is faster, so you can push your performance without feeling completely wiped out.

🚀 Ovulatory Phase (Around Day 13–19) – Still a Green Light!
This is the phase where your estrogen is peaking and testosterone is rising. Your body is in its power phase, and you’re capable of crushing those strength-based HIIT sessions. This is when your body has peak energy levels, and you’ll see the best strength gains, so take full advantage.

Why?
Testosterone’s influence helps with muscle growth and strength, and estrogen keeps your joints and tendons flexible, making it a great time for exercises that involve explosive movement and power, like strength training and plyometrics. But be cautious—because of the increased joint laxity, you should be mindful of your form and avoid exercises that put too much strain on your joints.

⏳ Luteal Phase (Days 15–28) – Start Scaling Back
As you move into the luteal phase, progesterone starts rising, and your body’s energy demands change. Now, your body prefers steady-state movement over high-intensity efforts, as it needs to focus more on managing cortisol levels and supporting the body through the transition into your next period.

Why?
During the luteal phase, your metabolism speeds up slightly, and you may feel hungrier or more fatigued due to the increased progesterone. While HIIT is still possible, it’s not the best time to push yourself to the limit. Instead, focus on strength training, walking, and Pilates to keep your body moving without overloading it.

In the week leading up to your period, you may notice your energy dipping more, so listen to your body and switch to gentler, more restorative forms of exercise. This is a time for self-care, not pushing your body to exhaustion.