Important Points
- The best hiit training workout plan helps to keep you fit during pregnancy while safeguarding the joints and pelvic floor from excessive strain
- Proper adjustment of traditional HIIT exercises removes jumping, jarring movements, and rapid directional changes for pregnancy safety
- Regular HIIT exercises that are safe for pregnancy can enhance cardiovascular health, maintain muscle tone, and possibly prepare your body for labour
- Always obtain approval from your healthcare provider before starting or continuing any exercise program during pregnancy
- Listening to your body and adjusting the intensity as your pregnancy progresses is crucial for safety
Keeping active during pregnancy doesn't mean you have to give up effective workouts. With the right adjustments, high intensity interval training (HIIT) can be both safe and beneficial throughout your pregnancy journey. Experts in Maternal Fitness suggest low-impact HIIT as an excellent choice for keeping fit while protecting your changing body.
While pregnancy certainly changes your body, it doesn't mean you have to give up on fitness. Low-impact HIIT provides a perfect blend of cardio and strength training, but without any harsh movements that could potentially hurt you or your baby.
Why Low-Impact HIIT is the Best Pregnancy Safe Exercise
HIIT workouts are typically characterized by short, intense bursts of activity followed by brief periods of rest. These workouts can still be effective during pregnancy, but they need to be modified. The main modification is that any high-impact exercises should be removed, but the interval structure that makes the best hiit training workout plan so efficient should be maintained.
The American College of Obstetricians and Gynaecologists encourages expecting mothers to exercise, highlighting the benefits of 150 minutes of moderate intensity aerobic activity per week. Low-impact HIIT is a great option that fits within these guidelines, as long as it is modified appropriately and approved by a healthcare provider.
Understanding Low-Impact HIIT Workouts for Pregnant Women
Low-impact doesn't equate to low-intensity or inefficiency. It simply implies that one foot is always on the ground during your workouts, preventing any jumping or bouncing movements that could put a strain on your joints and pelvic floor. The intensity of the workout is determined by the speed, resistance, and controlled movements, not the impact.
What Makes Low-Impact HIIT Different From Regular HIIT?
Standard HIIT exercises often involve high-impact movements such as box jumps, burpees, and jumping jacks. These exercises can put a lot of pressure on your joints and pelvic floor areas that are already under a lot of stress when you're pregnant. Low-impact HIIT uses controlled exercises to replace these high-impact movements, keeping your heart rate up without the need for any jarring movements.
For instance, you can do a modified version of the traditional burpees, without the jump, stepping back one foot at a time. Instead of jump squats, the pregnancy safe HIIT includes controlled bodyweight squats with the right form. These changes will still give your body an effective workout while protecting it.
The Pregnancy Body: What Changes to Expect
When you're pregnant, your body goes through some pretty incredible changes that will affect how you should work out. For example, your body produces more of the hormone relaxing to get ready for childbirth, which increases joint laxity. This means you're more likely to get injured if you make sudden changes in direction or overextend yourself. Plus, your growing belly will shift your centre of gravity, which can affect your balance and stability, especially in the second and third trimesters.
During pregnancy, your blood volume increases by almost 50%, which changes how your cardiovascular system reacts to exercise. Your growing uterus puts pressure on your diaphragm, which might make you feel out of breath faster. These physiological changes don't mean you should stop exercising, they just mean you need to make smart modifications to your workout routine.
Why Traditional High-Impact Exercises Can Be Risky
High impact movements send a shock wave through your body each time you land. This shock not only affects your joints during pregnancy, but also your pelvic floor muscles and the structures that support your uterus. There is some research that suggests too much high impact exercise during pregnancy can increase the risk of pelvic floor dysfunction and discomfort.
Moreover, as your centre of gravity shifts, you become more susceptible to falls or balance loss during jumps or rapid transitions. By opting for low-impact alternatives, you can still reap the fitness rewards while reducing these pregnancy related hazards.
6 Reasons Why Low-Impact HIIT is Beneficial for Pregnant Women
Adding the best hiit training workout plan to your prenatal workout regimen can offer a lot more than just maintaining your fitness level from before you were pregnant. If you do these workouts regularly and safely, they can actually get your body ready for what pregnancy, labour, and recovery will demand from it.
1. Better Heart Health Without Straining Your Joints
The intervals in HIIT workouts are great for improving your heart and lung health without the constant stress that comes with steady state cardio. This type of conditioning is beneficial for your body as it adjusts to the increased blood volume and oxygen requirements that come with pregnancy. Your heart is working harder during pregnancy, even when you're at rest, low-impact HIIT can help make it more efficient.
2. Keeping Muscles Strong for Labour
Low-impact HIIT can help you maintain your muscle strength and stamina, which are important for labour and delivery. Having strong legs, a stable core, and a strong upper body can be beneficial during pregnancy and after you give birth. The resistance exercises in modified HIIT workouts focus on these important muscles without putting too much pressure on your joints or pelvic floor.
Several women have noted that keeping up with their strength during pregnancy helps them to feel more comfortable in their daily activities as their body evolves. Everyday tasks such as standing up from a sitting position or climbing the stairs become less strenuous when your muscles are kept in shape.
3. More Efficient Energy Use During Pregnancy
HIIT workouts are designed to be short but effective, so you can finish a workout in just 20-30 minutes. This is especially useful during pregnancy, when energy levels can be unpredictable. Many pregnant women find that these brief, intense workouts actually help fight pregnancy fatigue instead of making it worse.
Another great thing about interval training is that it includes built in rest periods. This makes these workouts flexible enough to adapt to your changing needs. If you're feeling less energetic on some days, you can simply lengthen the rest periods while keeping the overall structure of your workout intact.
4. Lessening Pregnancy Discomforts
Regular and suitable exercise has been proven to relieve common pregnancy discomforts such as back pain, constipation, and swelling. The diverse movements in a well planned low-impact HIIT routine enhance circulation, fortify postural muscles, and assist in maintaining mobility, all of which contribute to increased comfort throughout pregnancy.
Exercise can also help manage mood swings and promote better sleep quality, which are two other common challenges during pregnancy.
5. Possibility of a Smoother Labor and Recovery
Studies have shown that women who keep up a suitable exercise routine while pregnant may have quicker labors with less complications. The stamina gained through HIIT can help you handle the physical demands of labor, while core strength aids in pushing efforts.
Moreover, women who remain active during pregnancy often bounce back to their pre-pregnancy fitness levels more swiftly after giving birth. This jump, start on recovery can be a godsend during the strenuous first few months of motherhood.
6. Mental Well being and Mood Balance
Physical activity is even more crucial for mental health during pregnancy. The best hiit training workout plan stimulates the production of endorphins and other hormones that boost mood, which can help combat mood swings related to pregnancy. Many women find that sticking to a regular workout routine provides essential structure and a sense of routine during this period of significant transformation.
Finishing a workout, even if it is modified, can give you a confidence boost and help you feel more in control of your body as it changes. This mental toughness is just as important as physical strength during pregnancy.
Low-Impact HIIT Exercises for Your First Trimester
The first trimester of pregnancy is often characterized by feelings of fatigue and morning sickness, so it's important to pay attention to your body and adjust the intensity of your workouts as needed. These exercises provide a good starting point for your fitness routine during pregnancy, and they're gentle enough to do during the early stages of pregnancy.
Adapted Mountain Climbers
Begin by standing at arm's length from a wall or sturdy countertop. Place your hands on the surface at shoulder height and width. Keep your back straight as you slowly lift one knee toward your chest, then switch legs in a controlled marching movement. The wall support takes the strain off your wrists and core while still getting your heart rate up.
Try to keep moving for 30-45 seconds, then rest for 15-30 seconds. This change gives you the heart pumping benefits of regular mountain climbers, but without the strain on your abs or the need for a plank position.
Standing Knee Lifts
Start with your feet hip, width apart, keeping good posture with your shoulders relaxed. Lift one knee towards your chest while engaging your core and keeping your back neutral. Lower and repeat with the other leg. If you want to make it more intense, add a controlled arm movement by bringing the opposite elbow towards the knee you're lifting.
This exercise is a safe way to get your heart rate up while also improving your balance and core stability, which are both important during pregnancy. By standing, you can avoid putting unnecessary pressure on your abdomen while still getting a good workout.
Push-Ups Against the Wall
Stand an arm's length away from a wall with your feet shoulder width apart. Your palms should be flat against the wall at shoulder height, slightly wider than your shoulders. Bend your elbows to bring your chest toward the wall, then push back to the starting position. This version of push ups helps strengthen the upper body without putting pressure on your abdomen or causing strain on your wrists and shoulders.
Exercises for Your Second Trimester
As your belly continues to grow in your second trimester, you will need to make additional modifications to your workouts to accommodate your changing center of gravity. The following exercises have been modified to be effective and safe for you and your growing baby, keeping in mind the increased joint laxity that comes with pregnancy.
Adjusted Plank Shoulder Taps
For this exercise, you don't need to do a traditional plank. Instead, place your hands on a bench that doesn't move, a sturdy chair, or a counter. Step your feet back so you're in an inclined plank position. Your body should be in a straight line from your head to your heels. Try to keep your hips stable while you lift one hand to tap the opposite shoulder. Then put it back on the surface. Do the same thing with your other hand.
Being in this raised position takes the strain off your core while still working your shoulders, chest, and stability muscles. The incline becomes more and more crucial as your pregnancy continues, making this a workout you can stick with throughout your second trimester.
Bike Pedals While Seated
Find a sturdy chair and sit on the edge of it, maintaining good posture. Hold onto the sides of the chair for stability. Bring one knee up towards your chest while extending the other leg out, then switch in a motion that mimics pedaling a bike. Make sure your movements are controlled and purposeful, and concentrate on coordinating your breathing with your movements.
This seated version takes the pressure off your back while still working your core and hip flexors. The controlled movement helps to keep your core strong without the stress of traditional bicycle crunches.
Exercises with a Stability Ball
During the second trimester, a stability ball is a great tool to have. It provides support and allows for effective exercise. Seated ball rotations are a great option. To do this, sit tall on the ball with your feet flat on the floor. Gently rotate your torso from side to side, keeping your lower body stable. This exercise helps keep your core engaged and your spine mobile without causing strain.
Another safe option for pregnant women is wall ball squats. To do this exercise, you place the ball between your lower back and a wall and then perform squats. The ball provides support and makes it easier to maintain your balance, while still effectively working your legs and glutes.
The bird dog exercise, when performed with a ball, is a great way to strengthen your core and back. Start by kneeling with your forearms on the ball. Then, extend one arm in front of you and the opposite leg behind you, all while keeping your spine neutral.
If you're looking for a way to get your heart pumping, give ball marching a shot. Sit up straight on the ball and march your feet, adding in some arm movements to up the intensity. Sitting down gives you a stable base, while the marching gets your heart rate up.
Keep in mind: Your body changes as your pregnancy develops. What feels good in week 14 may need to be adjusted by week 24. Always put correct form before intensity, and change exercises if they cause any discomfort.
Low-Impact HIIT Exercises for the Third Trimester
During the last trimester of your pregnancy, your belly has grown to a point where your center of gravity has significantly shifted. Stability and support are essential during this time. The following exercises are designed to accommodate your body’s needs during late pregnancy while still providing you with the conditioning you need to prepare for labor and delivery.
Key Safety Tips for Prenatal HIIT
Safety should always come first when exercising during pregnancy. The best hiit training workout plan can provide many advantages, but only if done with the right precautions and modifications. Experts in Maternal Fitness suggest following these key tips to make sure your workouts stay safe and effective throughout all three trimesters.
Keeping an Eye on Your Heart Rate While Pregnant
The old rule of thumb to keep your heart rate under 140 BPM during pregnancy has been superseded by more individualized advice. Rather than concentrating on specific figures, focus on your perceived exertion rate (RPE). Aim to maintain a level of 5-7 on a scale of 1-10, where you're working fairly hard but can still talk in short phrases.
During pregnancy, your resting heart rate naturally increases, making traditional heart rate calculations less reliable. If you were regularly active before pregnancy, your body will likely tolerate higher intensities, but always prioritize how you feel over hitting specific heart rate zones. Remember that each pregnancy is unique, and what feels comfortable may vary day to day.
When to Stop Working Out
Pay close attention to your body and stop working out immediately if you experience any of the following symptoms: dizziness, chest pain, headache, muscle weakness, calf pain or swelling, vaginal bleeding, fluid leaking from the vagina, decreased fetal movement, or contractions. If you experience any of these symptoms, contact your healthcare provider immediately. . Remember, it's never a good idea to push through discomfort during pregnancy. Listen to your body, it knows what it needs.
Staying Hydrated and Cool
Hydration Tips for Pregnant Women: Have 8-12 ounces of water half an hour before you exercise, 4-8 ounces every 15 minutes while you're working out, and another 8 ounces within half an hour of finishing your workout. If it's hot out or if your urine is dark yellow, drink more.
When you're pregnant, your body temperature and risk of dehydration rise. Overheating during pregnancy, particularly in the first trimester, can potentially affect the development of your baby. Always exercise in areas that have good ventilation and wear breathable, moisture wicking clothing that allows heat to dissipate efficiently.
During pregnancy, your blood volume increases significantly, which means you need to drink more fluids to stay properly hydrated. If you become dehydrated, you could overheat, your heart rate could increase, and in severe cases, you could experience preterm contractions. So, keep a water bottle handy during your workouts and take sips often, even if you don't feel like you're thirsty.
Think about planning your exercise routine during the cooler times of the day and modifying the intensity depending on the weather. Despite the fact that the movements are low-impact, HIIT can cause your body temperature to rise significantly, so you should be especially careful during the summer or in hot climates.
When to Take a Break from Exercise
There are days when the best thing you can do for yourself and your baby is to rest. If you are experiencing morning sickness, extreme tiredness, feeling faint, or any of the previously mentioned warning signs, you should skip your workout. Also, if you are having a high risk pregnancy or your healthcare provider has advised you to limit physical activity, you should follow their advice exactly. This might mean switching to softer forms of exercise such as prenatal yoga or swimming.
Keep in mind that pregnancy is a temporary condition, and the aim is not to maintain perfect fitness but to have a healthy pregnancy. Always listen to your healthcare team and your body. There may be days when a nap is more beneficial than a workout, and that's perfectly okay.
Tools to Make Prenatal HIIT More Secure
Having the proper tools can greatly improve your prenatal workout, making the exercises more enjoyable and lowering the risk of injury. Even though low-impact HIIT doesn't necessitate a lot of equipment, a few crucial pieces can greatly improve safety and efficiency as your body changes during pregnancy.
Tools Why It's Good During Pregnancy When to Start Using Stability Ball Helps with modified movements, balance, and seated exercises Any trimester Resistance Bands Offers adjustable resistance without the need for heavy weights Any trimester Maternity Sneakers Helps with foot swelling and proper alignment From the second trimester onward Belly Support Band Helps reduce pressure on the lower back and supports the abdominal muscles From the second or third trimester Yoga Blocks Helps modify floor exercises and improve stability Any trimester It's a good idea to invest in quality equipment, but you don't have to buy everything all at once. Think about what you need as your pregnancy progresses. Many women find that stability tools become more important in the later trimesters as balance becomes harder.
Steer clear of any equipment that promotes bouncing or requires a lot of balance without the option for support. It's important to make sure that any equipment you use is stable and secure before you use it, because your centre of gravity changes during pregnancy and you're more likely to fall. If you can, place your exercise equipment near a wall or a piece of sturdy furniture that you can use for extra support if you need it.
Choosing the Right Shoes
As you move further along in your pregnancy, wearing the right shoes during exercise becomes even more crucial. You should look for workout shoes that have great arch support, cushioning, and stability features. Many women find that their feet swell or change size during pregnancy, so it might be a good idea to look for shoes with adjustable closures or stretchy materials that can accommodate these changes. Some pregnant women find that shoe inserts or custom orthotics help them maintain proper alignment as their weight distribution changes. You should replace your shoes more often during pregnancy because they may compress faster with your changing weight. Always make sure your shoes fit properly before you start your workout.
Support Bands for Pregnancy
As your pregnancy progresses into the second and third trimesters, belly support bands can make your workouts more comfortable. These bands are designed to lift and support your growing bump, which can help reduce the strain on your lower back and round ligaments during exercise. Choose a band made from breathable, moisture wicking fabric that won't trap heat against your skin. Some bands offer adjustable compression levels that can be adjusted as your pregnancy progresses, while others offer additional lower back support. While these bands can be helpful during workouts, try not to rely on them for everyday activities, as this can prevent your core muscles from staying engaged throughout your pregnancy.
Using Props for Stability and Balance
As your belly grows and your cent of gravity shifts, balance props become an essential safety tool for prenatal HIIT. Use a sturdy chair or counter for support during standing exercises, especially those that involve single leg movements. Yoga blocks can be used to elevate your hands during floor exercises to make room for your belly and make transitions more comfortable. A stability ball can offer versatile support for modified exercises while still challenging your core stability in safe positions. Wall supported exercises become more valuable in the third trimester when balance is most affected by your changing body shape. Always place stability props on non-slip surfaces and test their sturdiness before relying on them during more dynamic movements.
Kicking Off: Week One of Prenatal HIIT
Starting the best hiit training workout plan routine involves careful planning and a slow and steady approach. Whether you're new to HIIT or continuing from pre-pregnancy workouts, your first week should be about learning the right form, understanding your current capacity, and setting achievable goals. Start with just two 20-minute sessions, ensuring you have recovery days in between workouts. Concentrate on getting the right modifications for each exercise before you increase intensity or duration. Keep in mind that pregnancy isn't the time to chase fitness personal bests, instead, take pride in keeping active and the amazing job your body is already doing growing your baby.
Recommended Frequency and Duration
For most pregnant women who are in good health, 2-3 HIIT workouts a week are enough to reap the benefits without overdoing it. Each workout should be 20-30 minutes long, including the warm-up and cool down. The high intensity intervals should start at 20 seconds with 40-second recovery periods, and you can gradually increase to 30-second work periods with an equal amount of rest as you feel comfortable. Make sure to space out your HIIT workouts with at least one rest day in between, and you can fill the other days with gentler exercises like walking or prenatal yoga if you want. This approach will keep your cardiovascular fitness up while giving your body enough time to recover, which is especially important as your pregnancy progresses.
Exercise Adaptations for Each Stage of Pregnancy
The way you approach your prenatal fitness routine should change as your pregnancy progresses, with each trimester bringing new factors to consider. In the first trimester, it's important to focus on getting your form right and making any necessary modifications, all while dealing with changes in energy levels and potential morning sickness. You may find that you have more energy during your second trimester, which can make it easier to stick to a regular workout schedule, but you should start to incorporate more balance support and limit the amount of time you spend lying on your back. By the third trimester, you should reduce the length of your work intervals and increase your rest periods, add more seated exercises, and focus on preparing your pelvic floor for delivery. Remember, success should be measured by how you feel and your ability to maintain good form, not by how much you increase the intensity or duration of your workouts.
Keeping an Eye on Your Progress
When you're pregnant, the usual ways of measuring fitness, such as the amount of weight you can lift or the number of calories you've burned, aren't as important as how the exercise is helping your body adapt to its new condition. Pay attention to things like how much energy you have, the quality of your sleep, and whether you have fewer pregnancy related discomforts after you exercise. Also, take note of how quickly your heart rate goes back to normal after you do each exercise. This is a sign that your heart and blood vessels are getting more efficient. You should also keep track of how well you're able to do everyday tasks like climbing stairs or getting up off the floor. Keep a simple record of which exercises are comfortable and which ones you need to change as your pregnancy goes on. Talk about what you notice with your healthcare provider at your prenatal visits to make sure your exercise routine is still helping you have a healthy pregnancy.
What's Next in Your Prenatal Fitness Journey
Think of exercise during pregnancy as a journey, not a destination. This mindset will help you adjust to your changing body with confidence. Keep in mind that every pregnancy is different, so don't compare your activity level to others or even to yourself before you were pregnant. The real goal is to keep moving safely and consistently in a way that supports your physical and mental health throughout your pregnancy.
It may be beneficial to reach out to accredited prenatal fitness experts who can offer tailored advice based on your individual needs and pregnancy circumstances. Many of these experts offer online consultations and can assist in improving your technique and recommending suitable modifications as your pregnancy progresses. Participating in prenatal fitness groups, whether online or in-person, can also provide much needed support and encouragement from others going through the same experience.
As you get ready to bring your baby into the world and for everything that comes after, the strength, stamina, and body consciousness you gain from prenatal HIIT will be invaluable during childbirth and the recovery period. The habits you establish now can lay the groundwork for a lifetime of healthy movement for you and your growing family.
Maternal Fitness experts can provide you with more personal advice on how to stay fit during your pregnancy. They can design a custom low-impact HIIT program that is just right for you, based on your specific needs and pregnancy stage.