There are numerous benefits to exercising throughout your pregnancy–to include cardio activities! Aerobic training can decrease your risk of developing preeclampsia, gestational hypertension, and gestational diabetes by almost 30-40%–this is huge! However, you may find that higher-impact cardio activities like running or jumping do not feel as comfortable as you progress into your second or third trimester.
There are tons of aerobic activities you can do throughout your pregnancy, such as walking, stationary biking, or even swimming! If you want to reap the benefits of decreasing your risk of developing a prenatal complication aim for 2-3 aerobic sessions per week that last at least 20-30 minutes.
In this workout, I will be guiding you through a 20-minute No Jumping Cardio workout so you can get in some aerobic training WITHOUT high impact that may cause discomfort. This workout is from the second trimester of our prenatal on-demand program–if you prefer to follow a video as you workout, this program is a great option!!
20-Minute No Jumping Cardio Workout
In this 20-minute workout, you will do:
4 Rounds of:
- Squats with Rotational Press
- Lunge with Knee Drive
- Lunge Halos with Rotation
- 1 minute of Thoracic Mobility
Prepare for Your Birth with MamasteFit Prenatal Fitness Programs
If you want more daily workouts to support a strong pregnancy as you prepare for birth, join our online prenatal fitness programs!
MamasteFit is unique in that we are one of the ONLY prenatal/postnatal training facilities in the United States. We develop our workout programs from our experience of working with in-person pre/postnatal fitness clients and work closely with physical therapists to refine our programming. In addition, we are birth workers, so we combine our experience as perinatal fitness trainers and birth professionals to ensure that our programs actually support your birth preparation and recovery!
Our prenatal fitness programs are offered in several formats:
- 40-Week Prenatal Strength Program in the Teambuildr App:
- This program is a self-paced workout with shorter demo videos. This is ideal if you like to workout in a gym setting and prefer a traditional workout delivery format.
- This program syncs to your current week of pregnancy, so you can start anytime, with one-time payment or month-to-month payment options.
- This program has a full and mini version, depending on how much time you have to dedicate to workouts!
- Prenatal On-Demand Fitness Program:
- If you prefer to follow a video as you workout at the same time, this workout program will be the best option!
- This program syncs to your current trimester, so you can grab the trimesters you need!
- Prenatal Yoga Classes:
- If you want prenatal yoga, join our prenatal yoga program! This also syncs to your current trimester.
Learn the science of pregnancy and birth to take the mystery of labor away! Understand why you are feeling what you feel, and learn strategies to confidently move through pregnancy and birth!
- 9h+ of Video
- Support Group
- Close Captioning
- 5 Workouts/Week
- Gym Workouts
- Self-Paced
Instructor
GINA
Workout on-demand with our prenatal fitness workout videos! Each workout is 30-40 minutes to follow along as you exercise at the same time!
- Birth Prep
- All Trimesters
- Mobility Work
Instructor
GINA
Find comfort and relief from pelvic girdle pain throughout your pregnancy and postpartum period! This program incorporates myofascial sling focused exercises to stabilize across the pelvic girdle joints.
- 3 Weeks
- On Demand Workout Videos to Follow