Here is a safe, simple, and very effective Cardio workout that you can do at home, without equipment, and in a small place!
The workout is perfect from 6 Months postpartum and up to approx. 20 weeks pregnant. However, there are modifications; If you are pregnant/early postnatal instead of the burpees, there is an option to repeat the squats. It’s important you follow at your own pace and fitness level, you can pause and take breaks as and when you need too.
I would also suggest that however many weeks/months postpartum you are you have followed our Birth2FitMum program or one similar for 6- 8 weeks. Also if you have any Pelvic Floor Function issues stick to the low impact options.
There are TEN Exercises, Complete 1 min of each so depending on your time and fitness level, you have an option of a 10, 20, or 30 min home CARDIO workout!
Remember to do all the exercises at your own pace, fitness level, and pregnancy/postnatal stage/core function.
1: Mountain Runs: Modified option perform against your kitchen bench/ back of the sofa or even your wall for support.
3: Double Side steps: Options High or Low Impact
4: Alternating reverse lunges: Option to do step-backs
5: Press Ups: Options; Can choose to do with full support against a kitchen bench/wall or on knees on the floor. Your modification very much depends on your core function, pregnancy, and postnatal stage.
6: Runs on The Spot: Option Marches
7: Modified Burpees ( no press): Option repeat Squats
8: Dog taps: There is an option to fall to knees instead of the plank.
9: High Knee Reach: 30 seconds on each leg, options are High or Low Impact
10: Multi runs: Option to walk Repeat up to 3 times.
In this video at 20 Mins: There is also an 8 min Core workout and again includes modifications.
If you have any questions about modifications to suit please comment.
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