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HIIT Workout For Pregnancy #2

Weekly HIIT Workout For Pregnancy #2 | Fit To Be PregnantThis is my HIIT workout for today, 25 weeks pregnant!

Remember, pregnancy does not mean you are sentenced to walks around the block and swimming for 9 months. You can exercise the way that feels right for you, with only a few slight adjustments. HIIT is the way I loved to workout before I became pregnant, and these routines make me feel strong, powerful, and like labor will be just another intense workout to conquer (Just hours longer 😉 )

Workout Type

HIIT intervals, with a mix of anaerobic strength training and intense cardio. Work intervals are 50 seconds each, rest intervals are 10 seconds each. Feel free to adjust these intervals to whatever combination (that adds up to 1 minute) that you are comfortable with (example, :30/:30).

Equipment Needed


Set Number of rounds to 20, High Intensity for :50, Low Intensity for :10 (I changed the label to “Rest”)


Split Leg Squat – With one leg stretched behind you, top of your foot resting on a stool, chair, or bench for balance, perform a squat on the opposite leg. Make sure you are going down to a 90 degree angle and your knee does not go past your toes. Keep your back straight, chest out, weight in your standing heel. Hold dumbbells for added resistance if you can.Weekly HIIT Workout For Pregnancy #2 Squats | Fit To Be Pregnant

Dynamic Pushups – From plank, do a pushup, hop your legs towards your chest, spreading knees to make room for your belly, like a frogger position, then hop back to plank. Repeat in one fluid motion.

Weekly HIIT Workout For Pregnancy #2 Dynamic Pushups | Fit To Be Pregnant

2 Feet Lateral Hops – Hop on both feet from side to side, like you are skiing. Make it one smooth motion, using your arms for momentum. Keep knees bent slightly.

Weekly HIIT Workout For Pregnancy #2 Lateral Hops | Fit To Be Pregnant

Workout Breakdown

Start with a 5 minute warm up. I do dynamic stretching (stretching while staying moving, unlike static stretches where you hold the stretch), progressing to some jumping jacks and high knees.

  • :50 Split-leg Squats w/ weights, Right Leg
  • :10 rest
  • :50 Split-leg Squats w/ weights, Left Leg
  • :10 rest
  • :50 Dynamic Push Ups
  • :10 rest
  • :50 2 Feet Lateral Hops, side to side
  • :10 rest

Repeat this a total of 5 times for a 20 minute workout

End with a 10 minute stretching cool down. I like to stretch out my arms, then my hamstrings, my inner thighs, my quads, and then perform a few sun salutations. I also add in cat/cow to stretch out my back and hips, and end in child’s pose.


For beginners or later in pregnancy:

Squats – use body-weight only for squats

Dynamic Pushups – do push-ups from knees, walk feet out and in rather than hop

Lateral Hops – step quickly from side to side rather than hop

Perform 3 rounds instead of 5 for a 12 minute session

Benefits For Pregnancy

Intervals – Learning to work in intense intervals prepares you mentally and physically for labor by getting you accustomed to intense work, followed by rest – just like contractions. HIIT work also improves your endurance, cardiovascular health, and builds muscle, all in a short period of time.

Squats – Squats are essential in preparing your body for childbirth by strengthening your child-birthing muscles. Squatting position is one of the most effective ways to deliver a baby, so it makes sense to prepare your body’s muscles and flexibility. Squatting also helps to prepare your perineum for stretching during the pushing phase of labor.

Dynamic Pushups – A full body movement that will strengthen your core, helping with any back pain, and strengthen your child-birthing muscles.

Lateral Hops – Help with balance as your body and center of gravity change, increases cardiovascular endurance.

HIIT Training – increases the amount of oxygen you and your baby will receive over the next 24-48 hours.


Check here for weekly HIIT workouts for pregnancy posted each Tuesday!

*The information contained in this website is provided for general informational purposes only. It is not intended as and should not be relied upon as medical advice. The information may not apply to you and before you use any of the information provided in the site, you should contact a qualified medical, dietary, fitness or other appropriate professional. If you utilize any information provided in this site, you do so at your own risk and you specifically waive any right to make any claim against Fit To Be Pregnant, its employees or representatives, as the result of the use of such information.*

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  1. Rebecca Matheson

    November 22nd, 2015 at 10:29 pm

    I just love your HIIT workouts!! I play a lot of beach volleyball and I just love doing HITT for my plyometrics and strength training. I thought I was the only person that would want to continue this type of training into pregnancy. I cannot tell you how excited I am to see these workouts!!

  2. Deanna Schober

    November 23rd, 2015 at 3:14 pm

    I did it up until my third tri when I was just too big to jump anymore and it helped me handle labor SO much better! Enjoy!

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