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This Cardio HIIT Pregnancy Workout Will Safely Get Your Heart Pumping

Think pregnancy exempts you from HIIT? Not so fast. The trainer in this pregnancy workout video—Amanda Butler from The Fhitting Room, a HIIT studio in New York City—is proof that you can keep cranking away at high-intensity workouts even when you're preggo. (Not convinced? Doctors say it's okay to do high-intensity training while pregnant.) But even if you can't get crazy with a barbell or burpees, you can still get a kickass cardio HIIT pregnancy workout with some basic bodyweight moves at home.

The key thing with this pregnancy workout video—and any pregnancy workout, really—is to listen to your body, says Butler. Take as much rest as you need, and don't go for any crazy PRs or your best body ever. Instead, aim to stick to about how active you were pre-pregnancy, she says. (And rest easy knowing that exercise during pregnancy has all sorts of great benefits.)

You'll need: A low box, bench, or step

How it works: Do each move below for 30 seconds each, then rest for 30 seconds before moving on to the next exercise. (For the first move, there are two options depending on your current fitness level.)

For a bonus, tack on these exercises that prepare your body for childbirth, or try Butler's prenatal kettlebell workout.

Beginner: Squat to Toes

A. Stand with feet slightly wider than hip-width apart.
B. Lower into a squat, then stand, coming up onto toes.

Repeat for 30 seconds. Rest for 30 seconds.

Advanced: Jump Squat

A. Stand with feet slightly wider than hip-width apart.
B. Lower into a squat, then jump, hands by sides.
C. Land softly, immediately lowering into another squat.

Repeat for 30 seconds. Rest for 30 seconds.

Skaters

A. Stand with weight on right foot, left foot crossed behind, toes touching the floor for balance.
B. Bound to the side, extending arms wide, landing on the left foot with right foot crossed behind.
C. Repeat, going in the opposite direction. Continue alternating.

Repeat for 30 seconds. Rest for 30 seconds.

Step-Up

A. Stand in front of a sturdy box or bench.
B. Step up onto the box with the right foot, then step up with the left foot. Step down with the right foot, then step down with the left foot.
C. Immediately step the left foot up to repeat, leading with the opposite foot. Continue alternating.

Repeat for 30 seconds. Rest for 30 seconds.

Squat Thrust

A. Stand with feet slightly wider than hip-width apart.
B. Squat down to place hands on the floor between feet, about shoulder-width apart.
C. Jump feet back to a high plank position.
D. Immediately jump feet up outside hands and stand.

Repeat for 30 seconds. Rest for 30 seconds.

Mountain Climbers

A. Start in a high plank position, shoulders over wrists and feet hip-width apart.
B. Alternate driving each knee in toward chest. (You may want to keep knees wider than normal to make room for your belly.)

Repeat for 30 seconds. Rest for 30 seconds.

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