Full Body HIIT Cardio Circuit & Benefits of HIIT during Pregnancy
I did this circuit with a girlfriend of mine who is not preggo, and she found it difficult too! She did everything normally while I did some of the exercises slightly modified to reduce the impact and ensure I didn't get my heart rate up too high. Regardless of fitness level, pregnant or not, it is worth giving it a try if you want to get a full body workout while still getting your cardio in all at once!! Of course remember to listen to your body while performing any exercise, and clear it with your doctor before training, especially if you are pregnant. Also keep in mind your heart rate, as It is important when you are pregnant to always pay attention to your heart rate to ensure it isn't jumping up too high. For reference, a safe range is around 140 BPM for most women. The full workout is typed up below the vid for you to take with you to the gym!
Did you know incorporating high intensity circuit training during pregnancy can help :
1. Reduce Pain:
Pregnant moms suffer from intense pain, during gestation. Practicing high-intensity exercises during the first trimester reduces the symptoms of joint or back pain.
2. Burn More Fat:
High-intensity exercises burn the excess fat from the mother’s body. With the onset of pregnancy, there is an excess deposition of body fats. But to regain your body shape, immediately after conceiving, it is essential to practice healthy and effective HIIT exercises.
3. Elevate The Mood And Energy:
Regular exercising rejuvenates the feeling of depression and helps relieve anxiety and stress.
4. Improve Muscle Tone:
Keeps the muscle well toned and prevents unwanted sagging.
5. Prevent Gestational Diabetes:
Pregnant mothers are more prone to suffer from gestational diabetes and high blood pressure. HIIT exercise prevents gestational diabetes and keeps the body fit and free from diseases.
6. Help Promote A Good Night’s Sleep:
With regular exercising, the pregnant mother would get a complete night sleep and stay away from the problems of sleep deprivation.
7. Promote Healthy Heart:
Practicing HIIT workouts reduces the symptoms of cardiac problems in a pregnant woman.
Of course always consult your doctor before performing any exercise program, but most women who were fit pre-pregnancy can continue training at nearly the same intensity throughout their pregnancy.
- 4 x floor length sled pushes
- 4 x floor length walking directional lunge
- 3 x 20-30 seconds battle ropes(alternating waves)
- 3 x 20-30 seconds battle ropes (snakes)
- 3 x 20-30 seconds rest between sets
- 4 x 10 Weighted Ball Squat Throws
- 4 x 10 Medicine Ball Slams
- 4 x 10 Squat to Kettlebell Bicep Curl
- 4 x 10 Burpees with Pushup(Modify as shown in vid for beginners or pregnant ladies)
- 4 x 10 Tricep Bench Dips