I'm a chocolate-loving nutritionist, pre & postnatal coach, doula and let's face it- total birth nerd 🤓. I'm here to help you cut through mommy-marketing and pinterest perfection to confidently cultivate a pregnancy and postpartum experience you totally love.
Short on time, patience and space, but still want to get your body moving? Try one of these fast at-home workouts guaranteed to boost your energy and leave you feeling like a rockstar. Each of these workouts uses minimal equipment and can be completed in 15 minutes or less.
Recommended at-home gym equipment
Whether you’re following the current social distancing guidelines or a gym commitment isn’t in the books, you can still have a solid at-home gym set-up. Below are my go-to equipment recommendations to maximize budget-saving and space. No fancy equipment or machines required.
Pair of moderate weight dumbbells
Resistance band I like this large loop band (typically used for pull-up assistance in the gym) because it’s more versatile than mini loop bands.
Slam ball or sandbag okay maybe not necessary, but I love utilizing odd objects in my workouts to mix it up a bit!
Pregnant or Newly Postpartum?
Check out the modifications included in each work for pregnant and early postpartum people, so you can keep moving while honoring the phase your body is in today! Remember, pain is no gain, especially during pregnancy and postpartum recovery. You are strong, but not invincible. Pushing through pain or dysfunction can increase the risk of injury and length of recovery time. Thanks, no!
Three things to watch for as you exercise:
Leaking urine. Stress-induced incontinence, while common, is not a normal body function. If a workout causes you to leak urine, that’s your cue to pause, stop or adjust movements to better support your pelvic floor health.
Heaviness or pain in your pelvic girdle. Lightening crotch, pubic symphysis pain, or feeling like something is falling out of your vagina is another cue from your body that this movement or intensity is not ideal today.
Inability to pass the talk test. At any point during a workout, while pregnant, you should be able to say one sentence out-loud in a single breath. This is a good indicator that your heart rate is in an ideal zone.
New! Prenatal Power Trimester Mini Program
You asked, I delivered! Get effective, safe, at-home workouts designed specifically for each trimester in my new Prenatal Power Trimester Mini Programs. You’ll find weekly do-anywhere workouts, movement modification guides, video tutorials, and more to support your pregnancy exercise routine through each trimester.
Want even more support? Check out the full Prenatal Power program which includes 40+ weeks of workouts, nutrition and lifestyle support and monthly coaching.
5 Fast At-Home Workouts
Alternating EMOM 15
Every minute complete prescribed movement. When complete, rest until the start of the next minute then go to the next movement.
6 Bear Walk Outs
14 Split Squats*
*split rep total between each side.
16 Rounds: :20 work, :10 rest
Alternate movements each round.
Pushup (elevated, knees)
Good Mornings or Kettlebell Deadlift *Every 2 minutes pause and do a :20 second plank or low bear hold
30 Banded Side Steps*
15 Banded Presses
30 Slow Mountain Climbers* (perform these with torso elevated if pregnant or have DRA postpartum)
15 Seated Banded Rows
*split rep total between each side.
10 Glute Bridges
:30 Side Plank Left
10 Dead Bugs
:30 Side Plank Right
10 Squat + Calf RaiseOpt for kneeling side planks during pregnancy and early postpartum.
Did you complete a workout? Be sure to tag @lizwinterswellness in your #sweatyselfie so I can cheer you on!