5 HIIT Workouts That Are Safe to Do During Your Pregnancy

Benefits Of HIIT Training

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When you’re pregnant, there’s so much to look forward to. You don’t need to change your entire schedule. It’s safe to continue working out if you worked out regularly before pregnancy. You should always speak to your doctor before starting any routine. However, as long as your workout is not a new one to you, it’s safe to continue.

HIIT exercises are an excellent way to keep active while pregnant.

1. Plyo box plank taps modified from Plank Taps

This exercise will be less stressful on your lower spine if you move it from the ground to a box.

  • Stand in front of a knee-high box. You can substitute a bench or chair for a box if you do not have one. Step your feet back and place both hands on the box. Your body will be in a plank position.
  • Bring your right arm to your left shoulder. Make sure your body is in a straight, horizontal line from your head down to your heels. Your shoulders and hips must remain parallel to the ground. Do not let them move!
  • Repeat the same movement, but bring your left hand up to your right shoulder.
  • Repeat the motion, switching arms every time.

2. Reverse Lunge to Bicep Curl Modified With Lighter Weights

To modify a reverse-weighted lunge, you should use a lighter weight. To avoid injury, it is important not to overload your weights.

  • Holding a dumbbell each in your hands, rest them on either side. Start with a lighter weight until you find the right one for you. Ask your trainer!
  • Keep your elbows close to your side and curl the weights upwards, facing your palms towards your chest.
  • Take a large step with your left leg, and bend your knees 90 degrees. Keep your back flat, and your shoulders over your hips.
  • Step your left foot up to meet your right.
  • Step back with your right leg and do a second dumbbell lunge.
  • Alternate between backward lunges and curls.

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3. Bodyweight step-ups modified from box jumps

Box jumps, no matter how you do it, are not safe during pregnancy. Try stepping onto the box with one foot. The added weight from your bump will provide plenty of resistance for a great workout.

  • Stand straight up in front of the low box or step. It is important to keep the box at the bottom since your balance will be more unstable when you are pregnant. Start small, and then increase the intensity as you feel ready.
  • Step up on the box with your left leg. At the top, stand upright.
  • Step down the box gently, one foot at a time.
  • Repeat the motion, switching your leading foot.

4. Dumbbell modified plank rows with single-arm bent-over row

It’s useful to use the free hand when performing bent-over row to stabilize your weight. Your bump may affect your balance, and place pressure on your lower back. Remember that even though a workout might seem easy, you are carrying an extra weight. As you begin to feel the changes in your body, it’s best to be cautious at first.

  • Holding a dumbbell between 5 and 10 pounds on your left, take a wide position in front of an object such as a bench, box, or chair. Rest your right hand against the surface to provide support. While maintaining a neutral spine, bend at the waist to let the dumbbell-holding hand hang down.
  • Bring the dumbbell carefully up to your side and release it with control. This is one repetition.
  • Repeat the exercise with your opposite arm.

5. Speed Skaters

We have a simple trick that will keep you stable during this exercise. This exercise will help you maintain your balance by gently touching your toe on your back foot. No wobbly roller skaters! It’s better to be safe than sorry, even if you have to take a bit more time.

  • Make a large, but not a hurried step. Cross your right foot diagonally in front of you and then take a large step (not a jump!) Let the toes of your right foot rest on the floor.
  • Your left foot is the end of your right arm.
  • Repeat the motion, switching sides. Cross your left foot behind you diagonally and take a big step to the right. Reach across your body with your left hand to your right foot.
  • Continue to alternate the movements at a slow, steady pace. Focus on maintaining balance and the correct formation.

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At Apex Performance Gym, they believe that “the best results come from individualized programming tailored to each athlete’s needs.” That means they take into account your goals and lifestyle when creating custom workout plans designed just for you. They also offer one-on-one coaching sessions with their experienced trainers who can help guide you through every step of your journey towards better health and wellness. 

In addition to personalized programs, Apex Performance Gym has all the equipment necessary for strength training and conditioning as well as cardio machines like treadmills, ellipticals, bikes etc., so there is something available no matter what type of exercise routine you prefer or are trying out for the first time! Plus their staff is always on hand if any questions arise during your workouts – making sure everyone feels comfortable while pushing themselves physically at this great gym space! 

Aside from providing excellent physical services such as personal training or group classes (for those who prefer working out with others), they also have nutrition counseling available which can be incredibly beneficial when it comes to maintaining healthy habits long term – something many gyms don’t provide access to easily! This makes them stand apart from other establishments because not only do they care about helping people reach their fitness goals but also ensuring sustainable success over time by teaching proper nutrition practices alongside traditional exercises routines – giving customers more bang for buck without having to go elsewhere get specialized advice on dieting/meal planning etc.

All these features combined make it easy why so many people choose Apex Performance Gym over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about Apex and its trainers and contact us today to get started on your fitness journey!

Contact us now to get scheduled for your free trial!

In a Hurry? Call us at 586-453-9846