Cycle Syncing is the practice of aligning your lifestyle around your menstrual cycle. Next to aligning your diet to your menstrual cycle phases, you can cycle-synch your workouts for the best performance. Read here which workouts are best during each phase and find a cycle syncing workout plan for each phase!

Menstrual Cycle Phases:

Before we can start with the cycle syncing workout, you need to know the different cycle phases:

• Menstrual Phase
• Follicular Phase
• Ovulation Phase
• Luteal Phase

You can use a menstrual calendar tracking app to know your menstrual cycle phase.

Cycle Syncing Workout during Menstruation

Cycle Syncing Workouts that prioritize gentle movements, flexibility, and lower-intensity exercises can be beneficial during menstruation. Consider activities like yoga, stretching, walking, or light cardio when cycle syncing workouts during menstruation. These exercises help ease discomfort, reduce stress, and promote better blood flow without exerting excessive strain on your body.

Listening to your body’s cues and opting for comfortable and soothing workouts can be especially helpful during this time.

Cycle Syncing Workout Plan during Menstruation

Here’s a 5-day cycle syncing workout plan tailored for the menstrual phase:

Day 1: Yoga

• Start with a calming yoga session focusing on gentle poses that stretch and relax your body. Emphasize poses that target the lower back, abdomen, and hips to alleviate cramps and discomfort.

Day 2: Walking

• Go for a moderate-paced walk outdoors. Walking helps increase blood flow, reduces stress, and boosts your mood without putting excessive strain on your body.

Day 3: Pilates or Bodyweight Exercises

• Engage in a Pilates session or a series of bodyweight exercises concentrating on core strength, stability, and flexibility. These exercises can help alleviate tension and improve overall body awareness.

Day 4: Rest or Light Stretching

• Take a day for gentle stretching or rest. Focus on deep breathing exercises, light stretching, or meditation to promote relaxation and recovery.

Day 5: Low-Impact Cardio

• Opt for low-impact cardio exercises like cycling, swimming, or using an elliptical machine. These activities enhance circulation, elevate your heart rate gently, and help manage stress levels.

Remember, listen to your body throughout this cycle syncing workout plan. Adjust the intensity and duration of exercises based on how you feel each day. Hydrate well, maintain good nutrition, and prioritize self-care during your menstrual cycle.

Cycle Syncing Workout during Follicular Phase:

As you enter the follicular phase, your body prepares for the development of the ovarian follicle and the egg within it. In terms of cycle syncing workouts, this is an excellent time to engage in energizing exercises. Consider activities that promote strength-building, such as weight training or high-intensity interval workouts. These workouts can complement your body’s natural energy surge during this phase.

Cycle Syncing Workout Plan during Follicular Phase:

Here’s a 5-day cycle syncing workout plan tailored for the follicular phase:

Day 1: Strength Training

• Begin with a strength training session focusing on compound movements like squats, deadlifts, lunges, and push-ups. Aim for 3 sets of 8-12 reps for each exercise to build strength and muscle.

Day 2: High-Intensity Interval Training (HIIT)

• Engage in a HIIT workout incorporating short bursts of intense exercise followed by brief rest periods. This can include exercises like sprinting, jumping jacks, burpees, or cycling. Perform 30-45 seconds of intense effort followed by 15-30 seconds of rest for about 20-30 minutes.

Day 3: Yoga or Pilates

• Switch to a yoga or Pilates session focusing on flexibility, balance, and core strength. These exercises can help in maintaining overall body balance and flexibility.

Day 4: Active Rest or Cardio

• Opt for active rest or moderate cardio like brisk walking, light jogging, or cycling. Keep the intensity lower than previous days to allow your body to recover while remaining active.

Day 5: Functional Training

• Incorporate functional training exercises that mimic everyday movements. Use resistance bands, stability balls, or bodyweight exercises targeting multiple muscle groups. This can include exercises like plank variations, resistance band rows, or stability ball squats.

Remember to stay hydrated, listen to your body, and modify exercises based on how you feel during this phase. Tailoring workouts to sync with your menstrual cycle can optimize your energy levels and overall well-being.

Cycle Syncing Workout during Ovulation

During ovulation, your body experiences heightened fertility and increased energy. Opt for cycle syncing workouts that align with this phase by focusing on activities that capitalize on your elevated stamina. Engage in agility-focused exercises like body circuits, agility drills, or dynamic bodyweight movements to maximize your heightened energy levels during this period.

Cycle Syncing Workout Plan during Ovulation

Here’s a 5-day cycle syncing workout plan tailored for the ovulation phase:

Day 1: Bodyweight Circuit Training

• Begin with a bodyweight circuit incorporating exercises like mountain climbers, jumping jacks, high knees, and agility ladder drills. Perform each exercise for 45 seconds with 15 seconds of rest in between. Repeat the circuit 3-4 times.

Day 2: Agility Drills

• Focus on agility drills such as shuttle runs, cone drills, or ladder drills. Enhance your speed and coordination by performing these drills for 20-30 minutes with short rest intervals.

Day 3: Plyometric Workout

• Engage in a plyometric session featuring exercises like squats, box jumps, and explosive lunges. Perform 3 sets of 8-12 reps for each exercise, focusing on explosive movements to capitalize on your increased energy.

Day 4: Interval Training

• Incorporate interval training with sprint intervals or speed drills. Alternate between intense bursts of activity and brief recovery periods. Perform 30-45 seconds of high-intensity exercise and 15-30 seconds of rest for about 20-30 minutes.

Day 5: Dynamic Bodyweight Movements

• Complete a session focusing on dynamic bodyweight movements such as burpees, jumping lunges, and dynamic push-ups. Perform these exercises in a circuit format, each for 40 seconds with 20 seconds of rest. Repeat the circuit 3-4 times.

This plan capitalizes on the increased energy and agility during the ovulation phase by incorporating varied workouts that target agility, explosiveness, and stamina. Adjust the intensity and duration based on your comfort level, and listen to your body throughout the workouts.

Cycle Syncing Workout – The best workout during the Luteal Phase:

During this cycle phase, being mindful of your workout routine is crucial. Many women face PMS-related challenges during this time, and specific exercises can help alleviate some symptoms. Incorporate cycle syncing workouts that prioritize gentle movements, such as yoga, walking, or light cardio, to help ease discomfort. Avoid high-intensity exercises that might exacerbate PMS symptoms. Instead, opt for activities that promote relaxation and reduce stress, allowing you to navigate this phase more comfortably.

Cycle Syncing Workout Plan During Luteal Phase

Here’s a 5-day cycle syncing workout plan tailored for the luteal phase:

Day 1: Yoga for Relaxation

• Start with a calming yoga session focusing on gentle poses that promote relaxation and alleviate tension. Emphasize poses that target the lower back, abdomen, and hips to help ease PMS-related discomfort.

Day 2: Walking or Light Cardio

• Engage in a moderate-paced walk or light cardio workout. This can be a brisk walk outdoors or a light session on a stationary bike or elliptical. Aim for 30-40 minutes to promote blood flow and reduce stress.

Day 3: Pilates or Core-Strengthening Exercises

• Focus on Pilates or core-strengthening exercises. These workouts can help improve core stability and provide relief from PMS symptoms. Include exercises like planks, bridges, or Pilates movements targeting the core muscles.

Day 4: Rest or Gentle Stretching

• Take a day for rest or engage in gentle stretching exercises. Focus on deep breathing, light stretching, or meditation to promote relaxation and alleviate discomfort.

Day 5: Mindful Movement – Tai Chi or Qi Gong

• Try Tai Chi or Qi Gong exercises. These mindful movement practices emphasize slow, deliberate movements, breathing techniques, and relaxation. They can help reduce stress and gently work on flexibility and balance.

Adapt the intensity and duration of these cycle syncing workouts based on how you feel each day. Listen to your body and choose exercises that provide comfort and support during this phase of your cycle. Prioritize self-care and relaxation to manage PMS symptoms effectively.