Finally, the second workout for my pregnancy workout guide is live on YouTube. I’m sharing a pregnancy friendly HIIT workout below. This assumes that you were in shape before you became pregnant. As always though, check with your OBGYN to make sure that you are cleared to continue your workouts. Pregnancy is not the time to start a new routine.
Do each move in set #1 a total of 2 times through. Take a 2 minute break and then do set #2. Similarly, do 2 rounds total of each move. Take a 2 minute break and then if you’re feeling good, do a third set which is made up of all 10 moves for 1 more round.
24 Slow Mountain Climbers (12 on each side)
12 Modified or Full Burpee
24 reps Traveling Lunge (12 forward and reverse lunges on each leg)
20 Army Crawls (10 on each side)
15 Reverse Fly (2-5 lb dumbbells)
12 Squat Pulse
24 Step Ups (12 each leg, dumbbells optional 5-12.5 lbs)
24 Shoulder Taps
24 HoverJacks or Plank with alternating feet stepping out to side
15 Upright Row (5-12.5 lbs dumbbells)
Wanna try this workout in your second trimester? Try these modifications…
For mountain climbers, shoulder taps and hover jacks, place hands on an exercise bench so that your heart is elevated above baby. Similar for the burpee, put hands on an exercise bench.
Omit the army crawls and instead try 40 jumping jacks.
I love reading Your posts because they are real and so relatable! Thanks for being honest (I sent my kids to daycare in the snow too, peace out buddy). I’m a mom of a 1 1/2 year old and 2 month old and finding it so much harder to get back into shape the second time around. Also, the amount of information for postpartum moms out there is so little. Looking forward to reading any info you have to pass on
Yes! Check out Sara Haley’s website and videos. She is really knowledgeable!
Kristin Harnedy says
Thanks so much for the awesome workout inspiration. Is there a way to download the prenatal workout guide…when I tried the site said page not found? Many thanks!
I just switched servers so that may be the reason. Let me see what’s going on. You can also click the prenatal workout guide at the top!
Ugh -- just realized that my revision somehow was lost 🙁 Hoping I can update the changes…
This is my third pregnancy. I had ab separation with the first two and tried really hard to fix it after #2 and got it most of the way healed. I still try to avoid planks and crunches. An easier plank I’ve found is to get on hands and knees with toes tucked under, then lift onto your toes while exhaling and pulling your belly button in. Do several reps, don’t just hold it!