HIIT Me Baby One More Time! Quick Workout for the Busy Mum-to-Be #1

Working out while you are pregnant can be tough. Trust me, I know. Not only because you feel exhausted (particularly in the first trimester), but also because you just aren’t sure how much you should do! When conflicting information is flung at you from every side you can easily get to the point where, if you aren’t better informed, you can feel overwhelmed and simply give up on the whole exercise thing for 9 months entirely.

The simple truth of the matter is that it is going to benefit you to keep moving while you are pregnant. You do have to be careful, of course- but if you exercise smartly you’ll have a better recovery, you’ll feel stronger, and you’ll quite simply feel better about yourself as your pregnancy progresses. Pregnancy is not a disease, it’s simply a period of your life where you need to nurture for your body with a bit of extra love and care, because you are growing life.

Because I am currently pregnant, am a personal trainer, and like many of you other mothers-to-be out there had to wade through tonnes of information to find anything useful – I’m going to start sharing a series of quick and easy home workouts for pregnant mums.

To start with, here is a simple HIIT session for you to try at home. No equipment is needed, just a timer and 15 minutes of your time. When you can’t get out of the house and all you have is 15 minutes (whether of time or energy) this circuit is going to be your friend. It includes work on the glutes and the core, which you will definitely be needing the use of to balance yourself as your stomach grows your centre of gravity gets thrown off!

Now, before we start, here are some simple Pregnant HIIT Circuit Workout Rules:

  1. Make sure that at any point in time during the workout you are able to speak in sentences before taking a breath. If you can’t speak or are having trouble breathing, you are going too fast for a pregnant lady. Slow down and take a breather.
  2. Stop if you feel any cramping in the pelvic region, dizziness, nausea, vomiting, bleeding, or any other worrying symptoms or conditions.
  3. Definitely listen to your health provider’s advice regarding any exercise you are going to undertake.
  4. Make sure the room your are in is cool (and preferrably air-conditioned) so you don’t overheat, and drink plenty of water.
  5. For further instructions, see the workout page (though there is no warm up required for this circuit).

HIIT Me Baby One More Time #1

Push ups – 50 seconds, As Fast As Possible (AFAP) 

Works: Chest, Shoulders, Core


Do as many as you can on your toes before dropping to your knees if necessary. Keep your spine straight, and use your arms to push you up (don’t push back into the push up – push up). If you are in the third trimester, you will probably need to lean on something to elevate your arms so your belly doesn’t touch the floor.

~ 10 seconds rest (use this time to get into the next position) ~

Squats – 50 seconds, AFAP

Works: Glutes, Hamstrings, Quads


Do these squats as low as you can without compromising your form. Lower down to below the knee and push up with your heels. Have someone watch your form – or look in a mirror – to see if your spine curves under at the bottom of your squat.

~ 10 seconds rest (use this time to get into the next position) ~

Reverse Plank – 60 seconds, Static hold

Works: Glutes, Core


Sit down, place your hands behind you, and then place your weight on your hands and your heels, elevating your hips until your whole body is a straight line from your shoulders to your feet. Doing a plank this way is much safer for you as your enter your second and third trimesters – and is a great way to keep that posterior in shape! Keep your hips up by squeezing the glutes (buttock muscles).

~ Rest for 1 minute ~

Repeat this circuit 4 times for a total of 15 minutes! 

At the end of this workout you should feel puffed out, but you should also recover very quickly.

Enjoy! ❤

For more workouts for home or for gym, visit my workout page

Also, if you have any questions, feel free to contact me!

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