15-Minute Low Impact HIIT Cardio Workout (No Jumping Prenatal Cardio Workout)

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today I'm coming at you with a 15 minute prenatal low impact cardio workout. So this is going to be body weight only and it's going to raise your heart rate in a low impact way. Low impact but high intensity. You get to choose your pace. Ok? This is what your workout looks like. Today you have 10 body weight cardio exercises. You're going to do each exercise for 30 seconds of work and we're going to keep that heart rate high because we're going to go back to back. So you're going to transition, move to move to move. It is going to be quick and dirty. 10 moves back to back. Once you get through all 10 moves, we'll take a quick water break, let the heart rate come down and then we're just gonna knock it out one more time. So 10 moves times two only. Gotta do each move for 30 seconds. You can totally do this. So glad you showed up today and I am ready to knock out this 15 minute cardio workout with you. So let's do this. We're gonna get ourselves started with a little bodyweight warmup. Okay, so I'm gonna start. Feet are stacked underneath my hips and I'm just gonna do a couple of shoulder rolls. Pull the shoulders up, back and down. Up, back and down. Two more just like it. Roll those shoulders up, back and down. Nice. Now we're just gonna march in place. So just march in place from here. Can you give me a big inhale, reach up. Big exhale. Take it down. Two more. Just like a big inhale, reach up. Big exhale, Take it down. Last one. Big inhale, Big open mouth. Exhale. Nice. Now we're gonna reach across. So tap and reach. Reach. Send those arms long, side to side. Open up the lats. Just tapping all little core rotation. Keep that core nice and tight. Nice. Go for four. Three, two. Can you take it overhead? Reach up and over. Up and over. 8, 7, 6. Nice work. 5, 4, 3, 2 and 1. Awesome job. From here you're going to start with your right leg forward, left toe back. You're going to give me right knee, left toe, right knee, left toe. I'll show you from the side. Right, right here. Right knee, left toe, right knee, left toe, right knee, left toe. So it's a little rocking horse. You're changing that body weight. Back then forward, back then forward. Nice for four. Awesome job. Three knee drives in. Two. And last one. Hold it here. Get low, drive that back. Knee in, in. Drive that back knee in right here for eight. Seven, six. You got it. Five, four, three, two, and one. March in place. Walk it out. Same thing. Other side. Left leg forward. Right leg back. Give me the knee, the tap. Left knee, right toe, Left knee, right toe. You got it Right there. Let's go. Right here. Nice. Get that knee up. Awesome. Drive it and tap it option. You can stay right here during the workout option, you can take it to a front kick with a rear kick. But we're just warming up. Just letting you know it's coming. Yes. Go for three. Come on. Two. Nice. Last one. Hold it here. Drive that back knee. Drive it in. Drive, drive. How low can you get in that front leg for? 8. 7, 6. You got it. 5. Make it big. Last three. 2, 2, and 1. Let's squat it out. Let's go side to side. Right together, left together. Take it right and left. Nice work. Nice work. Right and left. Nice. Drive up out of those glutes. Eight, seven, six. We're gonna finish with some butt kicks. That's how we finish. Nice. Final four. And three, and two. Last one. Hold it here. You're gonna pull those heels towards your glutes. Squeeze that back, open those quads, top of the thighs for eight, seven, six. You got it. Five, four, three, two, and one. Whoo. All right. It's already getting high. We know it gets there fast. With the baby on board, you're gonna take this at your pace, okay? Hit pause if you need to. If you need a longer warm up, go ahead and take it. Otherwise, we are gonna jump into to our 10 exercises. Okay? Back to back to back, we knock it out. Okay? Your first move is a squat with an alternating punch option. Squat, punch, squat punch. You want to make it harder? Add a knee drive. Okay. Opposite arm, opposite knee. That's where I'm gonna go. If you don't like driving the knee, just give me the punch overhead. Getting the arms above the heart is what's going to raise that heart rate. So bigger the arms, higher the heart rate. You're gonna do that for 30 seconds, and then you're gonna go right into that front knee, tap back, front knee, tap back that we did in the warm up. Okay? All right. Actually, I messed that up. You're actually gonna do three lunge drives, three lunge pulses, and then front knee, tap back. I'll walk you through it. Just stick with me. It's 30 seconds. Remove. Let's squat and punch in three, two. Let's go. Let's go. Squat, punch, squat. Punch. Option to drive the knee. Opposite arm, opposite knee. Just pressing overhead, finding that balance, finding that core. Big exhale, push. Nice. 30 seconds. Here. Your option. Keep those feet on the ground and just give me opposite punches. Yes. You got it. There we go. Now I got to get my arms and legs right. There we go. Nice. Finish it. You're gonna find a lunge. Right foot forward, left foot back. That's where we go in three, two, one. Right foot forward, left foot back. Pulse for three. Two. Slam that back knee. One, two, three. Pulse for three. Two, one. Drive for three, two, one. Three, three, two, one. Drive for three, 2, 3 and 3. Three pulses. Yes. Three knee drives. You got it. Come on. Three pulses. Nice. Three knee drives. Yes. Back to that rocking horse. That's where we're gonna go. Okay, quick transition. In 3, 2, 1. Drive the front knee, tap the back toe. Drive and tap. Option. Drive and kick. Drive and kick. Drive and kick. Option front kick, rear kick, front kick, rear kick. Choose your level and get after it. You got this, guys. Stay with it. Come on. Front kick and back kick. Nice work. From here, we're going to go to two jabs, one squat. Finish this move right here. You got it. Heart rate's climbing. Come on. Go. 5, 4, 3, 2 and 1. Right here. Face me. Let's go. Jab, jab, squat. Jab, jab, squat. Two jabs, one squat. That's fast. Come on. That fast. Knock it out. Right, left, right, left. Let's go. Right, left. Come on. Keep that core tight. You got this. We're going to move side to side next, okay? We're going to go lateral walk with a cross punch, okay? Two walks to the right. One cross jab. That's where we go. In three, two. Let's go. Walk right for two, punch across. Left for two, punch across. Right for two, punch across. Stay low in those legs. Make those arms nice and big. Move it in all planes today. Yeah. Little pivot twist. Little side to side action. Just keep moving. You got this, guys. From here, we're gonna go speed bag. You're gonna take those arms overhead, make circles really fast with your fists. Yes. That's where we go. In 5, 4, 3, 2 and 1. Arms are up. Little boxer shuffle right here. Arms are up. Come on. Gonna keep that heart rate high. If that's too much for you, you can always bring it down here, okay? You don't have to keep the arms up if your heart rate's too high. If it feels good, keep it up. Keep it up. 30 seconds, right here. A little Shuffle. Little speed bag. Come on, you got this. Come on. 10 seconds here, 10 seconds here. Then we go to front kicks. You're going to drive your heel to me. Front kicks in 5, 4, 3, 2. Let's go, let's go. Kick it, kick it, kick it. Pull those arms. Squeeze that back. Kick that heel to me. Nice work. One move right to the next. Keeping that heart rate high. You got it, guys. Right here. Move eight of ten. You've got two left. Yes. Two moves left. Back to that side to side squat that we did in the warm up. Gonna add the arms. Come on. 10 seconds here. Then we squat it out. Yes. Stay with it. Go. 5, 4, 3, 2, 1. Squat right, pull, left, pull, punch, pull, push, pull. Shoulders back, legs, glutes. Shoulders back, legs, glutes. You're using them all. Come on. Core's turned on. Move nine to ten. You're so close. Heart rate's high. I know. You get a longer break after Move number 10. Yes. Move 10 is three fast feet, one floor tap. It's really fun. Big finish. Okay? And five, four, three, two. Here we go. Three fast feet. One, two, three. Tap that floor. One, two, three, tap that floor. One, two, Three. Fire feet. One, two, three dot Nice. Come on. One, two, three. Hit it. One, two, three. Hit it. Yes. You're working for that longer break, guys. Finish this move 10 of 10 right here. You are so awesome. Raising that heart rate for 10 more seconds right here. 10 more seconds. Finish it last. 5, 4, 3, 2. And recover. Whoo. Walk it off. Grab some water. Let the heart rate come down. We're gonna repeat those 10 moves, okay? Now you know what's coming. How can you do it better? Constant movement right there. One move to the next, right? So it's going to keep that heart rate in that aerobic zone that we want. Nice work. This is strength training for your heart, right? Heart disease is the number one killer. Women building a good, strong heart right here, okay? Let the heart rate come down. March it out, march it out. You got about 10 seconds. Then we get back in. Squat, alternating punch option. Add the knee, opposite arm, opposite knee. Are you ready? 30 seconds on 10 moves. One more time. Say, yes, I can. Come on. Yes, I can. Here we go in three, two. Let's go squat. Punch opposite arm, opposite leg. Ten moves. One more time through. This is it, guys. Big finish right here. Yes, you can. Come on. Show up for yourself today. You got this. So strong, so capable. Stay with it. Right here. 10 seconds, then we go. Three lunge pulses, three lunge drives left leg forward, right leg back. In three, two, one. Left leg forward, right leg back. Pulse for three, two, one. Drive for one, two, three. Pulse for one, two, three. Drive for one, two, Three. Make it big, make it powerful. Come on. One, two, three. Slam that knee in. Slow it down. Catch the breath. Here we go. Slam it, two, three. Pulse it two, three. You got it. Slam it two, three. And pulse it two, three. Come on, slam it two, three. You're in the final. Three, two. Let's rock that horse. Knee tap, back, knee tap, back, knee tap, back. Option, Stay here. Option, rear kick, front knee, rear kick, front knee option. Take it up. Give me a front kick. A rear kick, a front kick, a rear kick. You decide what works for you. Keep that core nice and tight. Yes. Woo. You got this, guys. Just keep moving. Find that pace. 30 seconds. Oh, that's it. 30 seconds per move. Come on. Two jabs, one squat. That's where we go in three, two, one. Right here. Jab, jab, squat. Come on. Jab, jab, squat. Knock it out. Those quick transitions, one move to the next. So it's going to keep your heart rate high in this low impact way. Just keep moving. You got it. You got it. It's a fast paced workout, quick and effective. We are getting a lot done in 15 minutes. A true mom workout, right? Getting a lot done in 15 minutes. We're gonna move laterally. Two lateral walks, one cross jab. So we go in five, four, three. Walk right in two and one. Let's go. Right. Two, jab it. Left to jab it. Make it really big and powerful. Throw that punch from the backside of your body. Pivot those hips. Toes, follow hips. Come on, let's go. 20 seconds here. Last time you're gonna do it. Make it big. You got this. Land those punches. Stay with it, guys. Nice. From here. Nice. Awesome job. Stay with me. Speed bag, speed bag. That's where we're gonna go in three, two. Speed bag, speed bag. Get them up, get them up. Nice. Here we go. Right here. Little boxer shuffle if you want it. Come on, get those fists. Move them round and round. You got this. Yes. Again. You can always take those arms down or keep those arms up. Front kicks, that's what's coming next. You got it. Keep those arms up. We kick it in 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2. Front kick, front kick. Drive that heel, drive that heel. Push, push. Pull those arms. Squeeze that back. Kick that car door shut slightly. Hinge back, keeping ribs to hips nice and open. Making plenty of space. For baby here as you drive that leg up. Come on, kick it, kick it. Let's go. Finish this workout nice and strong. Side to side squat. Add that punch. Add that row. That's where we go. Stay in it. So close. Final five, four, three, two, and one. Here we go. We're gonna squat. Right, right, left option. A stay here option. Add those arms. Punch, pull, punch, pull, punch, pull. Come on, you got this. You create resistance with your own body weight right here. Yes, you can. Come on, you're in. That final move. Yes. This. Fast feet, floor tap. That's it, guys. That's it. Come on, make it happen right here. Yes, you can. 5, 4, 3, 2, 3. Fast feet. One floor tap. This is it. Let's go. 1, 2, 3. Tap it. 1, 2, 3, tap it. 1, 2, 3,. Tap it. Yes, you can. This is it, your big finish right here, guys. One, two, three, tap it. One more. Two, three. Tap it. Stay with it. You got this. So strong. Come on. Ten seconds here. Ten seconds, guys. Let's finish together. Bring it home. Last five, four, three, two, one. Walk it off. Heart rate's nice and high. Stay standing. Give me a couple arm sweeps. Reach up, take it down. Big inhales, big breath into the nose, out through the mouth. I am so stinking proud of you for showing up today and crushing that 15 minute cardio workout. High intensity, low impact. You did it. So awesome. Let's just flap those arms. Flap those arms. Open up the chest, the shoulders, the triceps. So proud of you. Walk your feet under your hips. Big inhale, reach up nice and tall. Right wrist is gonna grab left, up and over side body stretch to the right option. Drop that right arm down the thigh. Just let it open up through the lats, the obliques, same thing. Other side, reach up. Left wrist grabs right up and over to the left option to let that left arm just drop down. Absolutely crush this. I hope you feel so accomplished after that quick 15 minutes together. Nice work. Bring it back up. Take the hands behind the back. Interlace the knuckles. Pull the knuckles away from the tailbone. Big chest expansion here. Spread that chest apart. Awesome job. Just so proud of you guys for showing up for yourself, for your baby. If you're. If you're pregnant with me, okay, you can do this workout pregnant, postpartum, wherever you're at in life, this is an awesome, low impact way to raise your heart rate. Thank you so much for showing up. If you liked this workout, please, please drop a subscribe to our YouTube channel. Follow us on social Nourishmovelove and check out more of our free at home workouts@nourishmovelove.com have a great day.