This Science-Backed Workout Is the Key to Women’s Longevity

This blog was written by Jazzercise CEO and Vital Sculpt HIIT format creator, Shanna Missett Nelson.

Last year, I went on a personal quest. I’m 56, postmenopausal, and I started noticing some body changes that I just couldn’t seem to correct, despite being active and eating well. Sound familiar? 

It was frustrating! So, I started researching what I needed to do to feel strong, energized, and capable—not just now, but for years to come. What I found was fascinating. There’s so much incredible science out there about how women should train to maintain strength, energy, and mobility, especially as we get older. As someone who has spent their career in fitness, I knew this was something we had to bring to Jazzercise. After diving into reputable medical journals and exercise science research, three things stood out as critical for women’s health and longevity: 

1. Using strength training and HIIT to activate your central nervous system, 
2. Multidirectional jump training, and 
3. Functional movement training 

Drumroll….I’ve been working on a new format that features all three vital elements in a fun, uplifting workout. It’s called Vital Sculpt HIIT, and I can’t wait for you to try it! This format directly addresses women’s needs with a blend of:

• Longevity workouts
• Hormone balance workouts 
• Strength training for women
• Metabolism-boosting workouts 

Honestly, I developed this selfishly—I refused to believe that these changes to my body were permanent. I want to keep doing what I love for as long as possible, and I want the same for you. But the best part is that this program is science-backed and designed specifically for women’s wellness. 

You can get stronger. You can build endurance and muscle. And you can feel incredible in your body for decades to come. And because we always stay true to the heart of Jazzercise, you’ll actually have FUN while you do it. Now, let’s dig into each key element of Vital Sculpt HIIT!

Vital Element #1: Strength and HIIT Training

The research showed that strength training for women and HIIT training for women are effective ways to activate your central nervous system. This is the powerhouse behind how we move, react, and build strength, so let’s break it down.

What is the Central Nervous System? 

Your central nervous system, or CNS, is your body’s control center. It’s made up of your brain and spinal cord—your brain tells your body what to do, and your spinal cord sends those messages throughout your muscles. When we train smart, we send strong signals between the brain and muscles, helping them work more efficiently and powerfully. 

Why–The Role of Estrogen & Muscle Loss 

As we age, starting as early as 30, estrogen levels start to decline, and with that, so does muscle mass. In fact, we lose about 3-5% of muscle per decade! Estrogen plays a huge role in maintaining muscle strength because it helps activate muscle-building cells. We need muscle as we get older, not just to maintain our body composition, but to prevent disease and promote longevity. So, when estrogen decreases, we need to take action and stimulate those cells in other ways. That’s why strength training for women is a game-changer. 

How–Strength & HIIT as the Solution

That’s where heavy strength training and HIIT come in! Lifting heavier weights—think 2 to 4 pounds heavier than you’re used to—pushes your muscles to their limit, forcing them to grow stronger through a process called progressive overload. In a similar shock to your system, HIIT routines help build muscle power, endurance, and prevent muscle loss with short bursts of intense effort. 

The Takeaway–Why This Matters 

By challenging your muscles with heavy strength training and HIIT, you’re not just getting stronger—you’re signaling your central nervous system to keep you powerful, resilient, and healthy, even as your body changes during menopause.  

Vital Element #2: Multidirectional Jump Training

This high-impact, explosive movement pattern does more than just build endurance—it strengthens bones, improves mobility, and keeps you moving powerfully in every direction. Jumping may not be the first thing you think of when it comes to managing menopause symptoms, but it’s exactly what you should be doing–or at least working up to it.  

What is Multi-Directional Jump Training?

 
Jump training isn’t just about going up and down. In Vital Sculpt HIIT, we incorporate jumps and movements in multiple directions to create stress on bones from different angles. This is a huge advantage of Jazzercise dance fitness classes—our dance-based movements are dynamic and varied, not repetitive like many other workouts. The goal is to shock the body with just enough impact to trigger bone growth. It has to be challenging enough to stimulate the skeletal system, making it stronger over time. 

Why–Bone Health & Aging 

As we age, we naturally lose bone mineral density, especially after 50, when estrogen levels decline during peri and post-menopause. In fact, women can lose up to 10% of their bone density in just the first five years of menopause. 

This bone loss increases the risk of osteoporosis, making fractures more likely. Estrogen plays a key role in bone formation and maintenance, so as levels drop, we need to find other ways to keep bones strong. That’s where jump training comes in! The impact sends signals to your body that it needs to reinforce bone strength, triggering the remodeling process that helps maintain bone density. 

The Takeaway–Why This Matters 

By incorporating multi-directional jump training in our dance cardio workouts, we’re not just improving endurance—we’re building healthier joints, increasing flexibility, supporting muscle growth, and keeping our bones strong for the long run. 

So, embrace the jumps! They might feel challenging, but they’re one of the best ways to future-proof your body and keep moving with confidence. 

Vital Element #3: Functional Movement Training

 
Vital Sculpt HIIT is all about strengthening your body for real-life activities—so you can move better and feel stronger in your day-to-day life. We’ve heard countless times how people get injured picking up a package or trying to reach for something on a high shelf. By incorporating targeted functional movement training, you’ll improve your everyday mobility and reduce your risk of injuries.

What is Functional Movement Training? 

Functional training means training with a purpose. It focuses on movements we do in daily life—like bending, pulling, pushing, lifting, twisting, squatting – and involves multiple muscle groups and joints.  

One of the most vital movements we can train is getting up and down from the floor. This simple action engages the legs, core, and hips—all crucial for maintaining mobility and independence as we age. That’s why you’ll notice Vital Sculpt HIIT descends and ascends three separate times during the class. Yes, this is nonnegotiable! Here’s why:  

Why–The Benefits of Functional Training 

Research shows that the ability to get up from the floor is strongly linked to longevity and overall well-being. When we strengthen muscles in the same way we use them in daily life, we: 

• Reduce injury risk 
• Improve balance and flexibility 
• Preserve muscle mass 
• Enhance bone density, and 
• Improve joint mobility 

Going to the floor multiple times during class is going to feel different and even difficult at first. As an instructor, I see many women who stop going to the floor because they think they should, or because it’s hard. However, this is a key skill to improve, especially during and after menopause. 

Don’t forget—you can always work up to it! In Jazzercise dance fitness classes, we offer modifications for all fitness levels. Modifying is always better than not doing a move at all. In this case, one of our favorite modifications is going down one knee at a time. To come back up, you can go on all fours or cross at the ankles for extra support. Remember, there’s no better place to practice than at Jazzercise!

The Takeaway–Why This Matters

Strength, balance, coordination, and flexibility are the pillars of functional movement training—and they’re the skills that will keep us moving well for life. It’s great to feel successful in Jazzercise, but the real magic happens when everyday tasks get easier and safer outside of class.  

So, embrace movements that challenge your whole body in practical ways. The stronger and more functional you are, the better you’ll feel—no matter what life stage you’re in! 

How to Try Vital Sculpt HIIT for Yourself

Ready to transform with workouts for women designed by women? Vital Sculpt HIIT launches in studios on Monday, April 7th! Check your local studio’s schedule to find Vital Sculpt HIIT classes near you.