This trial aims to compare the effects of high-intensity interval training (HIIT) and traditional aerobic exercise on metabolism in overweight or obese women going through perimenopause. The study will also look at how eating protein or carbohydrates before exercise affects these outcomes. The goal is to understand how these exercises and dietary choices can help manage weight and improve metabolic health during perimenopause. High-intensity interval training (HIIT) has been shown to significantly decrease body weight and fat mass, with more pronounced effects in premenopausal women.