Low Impact Strength + Cardio Prenatal Workout {30 Minute Total Body Workout}

Low-impact strength and cardio workout that’s perfect for beginners, pregnancy, bad knees, post-pregnancy, sleeping babies, or any other reason you may need to decrease impact. 

Low Impact Strength + Cardio Prenatal Workout | www.nourishmovelove.com

Can I tell you how I really feel about prenatal workout programs?! In my opinion they aren’t challenging enough for the mom-to-be who’s been on a regular fitness routine prior to becoming pregnant. 

Now before I get myself in trouble, I must say a couple things: 

  1. Every pregnancy is different and I of course suggest you get approval from your doctor, midwife, or care provider before starting any workout or fitness plan.
  2. If prior to getting pregnant you haven’t been on a regular fitness routine, I don’t recommend jumping into a regular workout routine. I do suggest staying active with walking and moving your body; but it’s best to continue with your normal exercise routine prior to pregnancy.
  3. If prior to getting pregnant you were on a regular fitness routine, I don’t recommend looking at pregnancy as a time to push yourself or hold yourself to the same standard of training; rather to look at this as a time to maintain and try low impact variations and modifications as needed.
  4. And most importantly, listen to your body and show yourself some grace. As women, we naturally tend to hold ourselves to a high #fitpregnancy standard and play the comparison game on social media. I’m 100% guilty. I saw a barre instructor post that she was still teaching classes at 37 weeks pregnant, so naturally I was like, ‘ok I’m going to teach till 38 weeks.’ I ended up teaching my final class at 35 weeks and I’m proud I made it that far while also recognizing it was time for me to take a break. That said, fitness is my job, so yes, I stayed very active throughout my pregnancy; but please don’t look at my Instagram and compare your pregnancy with my pregnancy. Every pregnancy is different. And truth be told, there are some days going for a 15 minute walk was all I could manage {heck, there were some days a walk wasn’t even manageable, and that’s ok too}.

My personal experience was that I couldn’t find prenatal or pregnancy workouts that were challenging enough for me. Which is why I wanted to share this advanced, low-impact strength + cardio prenatal workout. This workout is designed for the mom-to-be continuing her strength training and cardio exercise routine into pregnancy.

And if you’ve tried my low-impact barre cardio workout then you know my low-impact workouts are challenging. Low-impact workouts are also great for beginners, anyone struggling with knee or joint pain, post-pregnancy mammas looking to get back into their workout routine or sneak in a ‘quite workout’ during naptime.

If you’re having trouble viewing this Low Impact Strength Workout, try turning off or pausing your ad-blocker. If you prefer, you can view this video on Youtube here

If you like what you see in the video above, you’re going to love my new Baby Bump Fitness program which will be launching on gethealthyutv.com in April 2017! Sign up for my email newsletter to make sure you get all the details when the new Baby Bump Fitness program is live. 

the workout: Low Impact Strength + Cardio Prenatal Workout

This advanced, low-impact strength and cardio prenatal workout consists of three circuits combining strength, low-impact cardio and core. Perform each exercise for the number of repetitions {20 reps} or time interval {1 minute} outlined below.  Repeat all three circuits x 2-3 sets for a 20-30 minute, total body workout.

All you need is a light-to-medium set of dumbbells for this workout; I suggest 5-10 lbs.

Circuit One:

  1. Strength: Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg}
  2. Strength: Sumo Squat + Overhead Press — 20 Reps 
  3. Cardio: Squat + Double Side Step — 1 Minute

30-60 Second Rest

Circuit Two:

  1. Strength: Squat Punch + Row — 20 Reps
  2. Strength: Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps
  3. Cardio: Tap + Knee Strike — 1 Minute {30 seconds per leg}

30-60 Second Rest

Circuit Three:

  1. Core: Plank + Chest Drop — 10 Reps
  2. Core: Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm}

30-60 Second Rest

Repeat entire workout X 2-3 sets for a complete 20-30 minute, total body workout.

Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg}

Lunge + Back Row + Tricep Kick

Sumo Squat + Overhead Press — 20 Reps 

Sumo Squat + Overhead Press

Squat + Double Side Step — 1 Minute

Squat + Double Side Step

Squat Punch + Row — 20 Reps

Squat Punch + Row

Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps

Sumo Squat Pulse + Alternating Hammer Curl

Tap + Knee Strike — 1 Minute {30 seconds per leg}

Tap + Knee Strike

Plank + Chest Drop — 10 Reps

Plank + Chest Drop

Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm}

Alternating Bird Dog Lifts

what i’m wearing {workout apparel for pregnancy + non-pregnancy}

  • lululemon align pant ii – i’ve pretty much lived in these leggings since i discovered them in my second trimester. trust me ladies, they are worth the investment. it’s like wear buttery, soft leggings that you can workout in, wear casually, or dress up {from the gym to going on live tv these leggings have been with me throughout my entire pregnancy and i’ve absolutely got my money’s worth}! 
  • athleta high neck shadow stripe chi tank – this tank is a bit more flowy and i love the high neckline {less cleavage for my expanding chest}. And I have a feeling this will make an adorable tank with a side knot tie post-pregnancy.
  • moving comfort sports bra {aka sports bra turned nursing bra} – i discovered this gem on sale at athleta and was like talk about a 2-for-1 deal. since i’m in need of bigger sports bras, i thought this was a real win getting one that i could wear post-baby for nursing too!
  • asics gell-Kayano 23 women’s shoeslightweight but still supportive enough to help with me extra pregnancy weight.
  • amazfit arc activity monitor – great for monitoring your heart rate during workouts, as well as, tracking your steps and sleep habits.

Prenatal Workout Clothes

the workout re-cap: Low Impact Strength + Cardio Prenatal Workout

Perform each exercise for the number of repetitions {20 reps} or time interval {1 minute} outlined below.  Repeat all three circuits x 2-3 sets for a 20-30 minute, total body workout.

Circuit One:

  1. Strength: Lunge + Back Row + Tricep Kick — 20 Reps {10 per leg}
  2. Strength: Sumo Squat + Overhead Press — 20 Reps 
  3. Cardio: Squat + Double Side Step — 1 Minute

30-60 Second Rest

Circuit Two:

  1. Strength: Squat Punch + Row — 20 Reps
  2. Strength: Sumo Squat Pulse + Alternating Hammer Curl — 20 Reps
  3. Cardio: Tap + Knee Strike — 1 Minute {30 seconds per leg}

30-60 Second Rest

Circuit Three:

  1. Core: Plank + Chest Drop — 10 Reps
  2. Core: Alternating Bird Dog Lifts — 10 Reps {10 reps per leg/arm}

30-60 Second Rest

Pin this Low Impact Strength + Cardio Prenatal Workout

Low Impact Strength + Cardio Prenatal Workout | www.nourishmovelove.com

Low Impact Strength + Cardio Prenatal Workout | www.nourishmovelove.com

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4 comments
  1. I love how you can do low impact workouts that still have heavy weights. This looks awesome for me on the days that my knees are aching.

    • Hi Emily! Yes, love me some good strength training and you can go as heavy as you want with those weights to make it more challenging! Thanks for checking out the workout and I hope you enjoy it! xo-Lindsey

  2. This looks like an awesome low impact workout even for ladies that aren’t pregnant! Your workouts are always so great, girl!

    • Thanks Jen! Yes, this workout is absolutely great for everyone! Thanks for always checking out my workouts and pinning; always appreciated! xo-Lindsey