A HIIT Workout That’s Good for Pregnancy

21 Weeks Pregnant on MilliGFunk.com

It’s hard to believe it’s #FittaMamma #Friday again already on MilliGFunk.com. This time of year, the days and weeks go by so quickly! I’m 21 weeks pregnant already, and guess what? We found out that Small Shaw’s getting a little brother!!

I’m totally pumped to get peed on during diaper changes and to raise a teensy little version of my ornery, handsome husband. Life’s about to get a lot more chaotic around here!

Time always flies over the holidays, so throwing a pregnancy into the mix just makes them go by faster. When the days never seem long enough, it gets even more important to have some good exercise regimens Pinned that you can pull up for quick, efficient, at-home workout days.

That’s why I put together a special HIIT workout this week that you can do at home, pregnant or not, without any special equipment. Here’s the whole workout on one neat and tidy little Pin:

A HIIT Workout That's Good for Pregnancy from www.MilliGFunk.com


As a side note, God love my husband. His schedule was flexible this week, so he was able to be at home with me to photograph this workout. Imagine a “work it, grrl!” – type home-based photoshoot with a him behind the camera. He’s got a great sense of humor, and I think he actually enjoys fiddling with my DSLR, so we had fun. 🙂

This Week’s Workouts

A friend of ours caught me this week and asked me, “How do you do it? You look really good!” I was flattered, but didn’t think she wanted a real answer. She pressed me and said, “No, really, how do you do it?”

First of all, I don’t aim to achieve anything with my workouts. My goal is to be healthy and to remain active so that I can live the active lifestyle we like to have. With that in mind, I’m 34 and pregnant with genetics that aren’t inclined toward natural thinness. I’m technically a high-risk pregnancy since I’ll be 35 when the baby boy arrives, so I’m being intentional and a little bit cautious about my workouts. Here’s what my workout schedule has looked like this week:

Sunday: 2.3-Mile Walk with the Dog
Monday: Gym-Based HIIT Workout (Approx. 1 Hour). (See the workout here)
Tuesday: 1-Hour Power Yoga Class at the Gym
Wednesday: Off Day
Thursday: 1-Hour Power Yoga Class at the Gym
Friday: The Home HIIT Workout I Designed for this Post

Note: I’ve intentionally not mentioned how much weight I’ve gained during this pregnancy. I’m monitoring my weight gain, but I don’t want that to be my measure of “success” (or yours!) during my pregnancies. 

A HIIT Workout That’s Good for Pregnancy

30 seconds – Jumping Jacks

It turns out that it’s really hard to get good pictures of jumping jacks. All you get are blurred arms and legs. Then, if you try to just pretend to do jumping jacks, you just look like a big ole nerd doing jazz hands in her living room. I’ll spare you the evidence, and will instead encourage you to read about pregnancy and jumping jacks on FittaMamma’s website.

15x Squats


10x Tricep Dips

Tricep Dips

30 seconds – Plank


30 seconds – Boat Pose

Boat Pose

30 seconds – Heels to Bottom Jog

Heels to Bottom JogIf you aren’t quite sure what a heel-to-bottom jog is, then FittaMamma can help. Here’s a good explanation of what the heel-to-bottom jog is and a step-by-step guide to how to do it!

10x Back Lunges (per side)

Back Lunges

Like squats, lunges are really good for your booty and thighs. I’ve been trying to do front and back lunges and squats several times each week to help keep my rear end from looking too soft when the baby’s due date finally arrives. Check back in about 19 weeks to find out if it worked.

Learn more about back lunges on the FittaMamma website.

20x High Knees

Some people do high knees as if they’re running in place, lifting their knees as high as possible. During pregnancy, though, I opt to do mine as if I’m walking in place. I lift my knees in a fairly slow, controlled motion that really engages my hips and thighs.

You can adjust the height of your knees based on what’s comfortable for you stage in pregnancy, and for how low your baby sits. Another option is to lift your knees up and to the side, so that you’re working around your bump instead of pushing directly up into it.

The first few won’t seem difficult, but by the time you reach your third set of 20, I promise you, you’ll feel it in your hips!

High Knees
15x Wall Push-Ups

Wall Pushups

10x Standard Contraction Pelvic Floor Exercise

Sorry, you don’t get a picture of me doing pelvic floor (Kegel) exercises. I know that you’re very, very disappointed about this. Sorry, Charlie. FittaMamma has a really nice little article about them on their website, though, so click on through to their page all about Kegels right here.

Repeat This Workout 3 Times

By the end of my third set of this HIIT workout, I was dripping sweat. My quads, hamstrings, and hips were also feeling the burn. If you try this workout, I’d love to hear what you think! Leave a comment here or chat with me on Pinterest or Facebook.

Oh, and if you like my maternity workout clothes, be sure to check out my fantastic sponsor, FittaMamma. In this post, I’m wearing FittaMamma’s Maternity Fitness Capris and Pregnancy Support Workout Top in charcoal grey.

Fittamamma Logo Move Nurture Support-page-001

Disclosure: This post is sponsored by FittaMamma, who has graciously outfitted me with maternity activewear for my active pregnancy. FittaMamma supports active mammas by offering exercise tips, recipes, and maternity activewear that holds and supports your baby bump!

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  1. Another great post! Your clothes look great, and it’s fun seeing our 21 week baby bump! Thanks for sharing

  2. Pingback: Reivew of FittaMamma Maternity Fitness Capris - MilliGFunk

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