In this 15‑minute live‑streamed bodyweight HIIT session, Lindsey Bahmgren of Nourish MoveLove guides viewers through a low‑impact, pregnancy‑friendly cardio workout. The video opens with a brief introduction about the live format (Instagram, Facebook, saved for later) and the instructor’s third‑trimester status, emphasizing that low impact does not equal low intensity. The workout follows a clear structure: a dynamic warm‑up, a circuit of ten exercises performed for 30 seconds each with a one‑minute water break, then a repeat of the circuit, and finally a cool‑down. Each move is described in detail with verbal cues for posture, core engagement, and breathing, and alternative modifications are offered (e.g., air squats instead of squat‑balance punches, reduced range of motion, seated options). Throughout, Lindsey stresses heart‑rate elevation through arm movement, encourages participants to listen to their bodies, and reminds them to scale intensity based on individual pregnancy experience. The session concludes with a brief stretch sequence, a reminder to hydrate, and a call‑to‑action to visit nourishmovelove.com for more workouts. The overall tone is upbeat, supportive, and instructional, aiming to make a vigorous cardio session accessible to pregnant individuals and anyone seeking a quick, equipment‑free workout.
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Hi, I'm Lindsey Bahmgren of Nourish moodlove and we're coming at you with a live workout. It's been a while since we've come on live and done a workout. So we're live on Instagram and we're live on Facebook and we'll save these videos down. So if you don't get a chance to do the workout, we'll save them down and we'll post them to both the channels and we'll make a blog post with it too, so you can come back and do this. But we are doing a 15 minute body weight HIIT workout. It's all low impact. I'm in my third trimester, I got baby on board. So we're going to keep it low impact. But I promise, low impact doesn't mean low intensity. We are still going to raise your heart rate in a low impact way. Okay, so it is 15 minutes. It's body weight. This is you can do it anywhere, anytime. No excuses. How the workout is going to work. We're going to jump into a quick warmup. You're going to just follow along with me and then I'm going to guide you through 10 exercises. You're going to do each exercise for 30 seconds on and we're going to go directly into the next exercise. After you complete all 10, you will get a one minute rest. Grab some water and then we'll work it out. And that's your work. Simple enough. Okay, so follow along with me. Let's get started with a warm up and then we're going to jump into our 10 exercises. So warm up right here. Feet shoulder width distance apart. Take those shoulders up, back and down. Up, back and down. One more time. Up, back and down. You're just going to walk it out. Just walk in place. March. Bring those knees up right here. You're going to sweep your arms. Big inhale, sweep overhead. Big exhale, bring it down. Big inhale. Reach overhead. Exhale two more times. Just slightly reach up. Make make sure you're walking in place. Right. Can you do two things at once? Big inhale and exhale. We're gonna go to step. Touch. So side to side. Tap it, tap it. Add those arms. Big squeeze across the body, open at the back. Get the blood pumping. Tap and reach, tap, reach. Right here. It feels good for you. You're gonna go up overhead. So reach up overhead. Open those lats, open those obliques. Warm up that core. Nice. Right here you got 4, 3, 2, 1. Right foot forward, left foot back. Give Me? A knee, a tap, back, a knee, tap, knee. I'm straight from the side. Take it. Knee tap, knee tap. Engage that core. Right here, right here. There you go. Warming it up. You got four. You got it. Three. Come on. Two and eight. One. Hold this position. Knee drive, drive. Drive your back knee in. Stay loaded in that front standing right leg. Drive it, drive it. There you go. Give me eight. Seven. Six. Five. You got it. Four. Three. Two. Back to center. Squat it up. Take it down and up. Down and up. Chest stays lifted. Weight in the heels. Knees drive out away from that body. All the way down, all the way up. Squat. Squeeze your butt. Squeeze it at the top. Heart rate's starting to go up, right? All right, here we go. You got four. Nice. Three. Stay with it. Two and one. Left foot forward, right foot back. Knee tap, knee tap. I'll show you from the side again. Right here. Knee tap, knee tap. Keep that core nice and tight. Boom. Right here. You got four. Come on. Three knee strikes in two and one. Hold it here. Back knee drives. Drive it in. In. Come on. Bigger the arms, higher the heart rate. That's what you're looking for, right? Low impact cardio. Give me eight. Seven, six. Stay low in that front leg. Come on. Three, two, one. Walk it out, walk it up. My heart rate got high. Gets there pretty easy these days with this. Okay, we're gonna jump into our workout. 10 moves, 30 seconds. Remove. Yes, you can. You can do anything for 30 seconds. I'm gonna show you your first move. It's a squat balance punch, so it looks like this. Squat opposite arm off the knee, opposite arm up to knee. I'll guide you throughout as we go. 30 seconds. Remove. Squat balance punch. You're on it. Three, two. Let's do it. Take it down, drive up. Down, drive up. Now that, if that's too much for you, air squats are your jam. You can take up the knee drive. This is just gonna add more. Muscle engagement, core engagement. Heart rate right here. Punch up. Come on. Halfway. Let's go. Right here. From here, we go to a lunge position. Three lunge pulse. Three knee drives. You're there. In four. Three, two, one. Right leg forward, left leg back. Pulse for three, two, one. Drive for three, two, one. Pulse for three, two, one. Drive for three, two, one. Three lunge pulses. You got it. Three knee drives up. 2, 3. Stay loaded in that front leg. Come on. 10 seconds. Drive it. 2, 3. From here we go. Some move we did the warm up front knee, back kick in 3, 2. Let's go. Take it. Front knee, back kick. I'm going to show you the side so you can tap back. Right here. Tap back, knee, strike or kick it back, knee strike. Kick it back. Come on. You got it. Right leg forward. Left leg kicks. Boom. Kick it. Boom. Tap it. That's your options. 10 more seconds. Right here. Yes, you can. Come on, finish. 3, 2, 1. Back to center. Jab, jab. Down, up. Boom. Boom. Join me. Let's go. Jab, jab, squat. Jab, jab, squat. Boom. Boom. Come on. 1. Move right to the next. That's how we nudge it. Come on. Yes. Punch. One, two. Boom. Back, back. Pull, pull, punch, pull, pull, punch. Stay low in the leg. Take up some space. Boom. Right here. Let's go. Just your body weight. That's what we're using. Yes, you can. 5, 4, 3, 2, 1. Heels in, toes out. Sumo squat. Squat and reach. Squat and reach. All the way down. All the way up. Down. You got it. Catch your breath. Right here. Push it. Think about pulling those inner thighs in as you stand up tall. Keep that chest up. You don't have to tap the floor. You can go to your knees. You do you right here. You got four. Three, two. Walk your feet in. Speed bag. Arms are up. Speed bag option, right here. You can walk your feet or add a little bounce. Bounce. Arms go around. Arms go around. Keeping your arms above your heart is going to keep that heart rate up. Right? Let's go. Little bounce, speed bank. Feel those shoulders. Feel those arms. Come on. Boom. Boom. We're going front kicks. Just those legs. Just those legs. In 5, 4, 3, 2. Front kick. Kick it, kick it. Drive your heel to me. Let me show you. From this side, hinge back, brace your core. Pull, Pull. Again. Bigger the arms, higher the heart rate. Let's go. It's just 15 minutes. You gotta knock it out. Move number eight. We got two more. Two more moves. Ten seconds here. Yes, you can. Boom. Boom. Squat side to side. In five, four, three, two, one. Take it right. Pump, punch, pull, punch. Pull. Shoulders back. Legs. Inhale, Exhale. Down, down. Come on. Yes. This and one more move, you get a one minute break. It's coming. It's a fast workout, you guys. One move right to the next A division. 5, 4, 3, 2. Let's go. Fast feet. 3, 2. Tap it. 1, 2, 3. Tap it. 1, 2,. 3. Tap it. 1, two, three. Tap it. 1, 2%, 3. Tap it. Come on. Back feet. This is it. 15 seconds. That break is coming. Tap it. 1, 2', 3, tap. 10 seconds. Yes. You can stay with me. Tap it. 1, 2nd, 3, 3. Tap it. Finish. 3, 2, 1. You're out. Grab some water. Heart rate tie. Right. Walk it out. One minute break. One minute rest. We repeat those 10 exercises and you're completely done. 15 minutes. Knock it out, right? Grabbing some water, catch my breath. You have about 30 more seconds to recover, and we're back on that squat and punch. So I've done all this once. You do them again. The second time, even better, because you know it's coming. And the beautiful thing is we're going to re share this workout so you guys can come back into the end. And again, it's a perfect. Like, I need to sweat, I need to be quick. I got just my body weight with me. Whether I'm at the lake, I'm at home, whatever it is. Squat, punch, the knee drive in three, two. Let's go. Take it down, up, down. Punch it. So opposite arm, opposite leg. That's what punches punch. Let's go. Punch. Come on. You got it. Inhale, exhale. It's 30 seconds right here. That's what we're doing. From here, it's three lunge pulses, three knee drive. Left leg forward, right leg back. Come on, let's go. Punch up. Yes. Got five, four, three, two, one. Left leg forward, right leg back. Pulse for three, two. Drive it, drive it. Three, two, one. Pulse for three, two, one. Get low. Three, two, one. Three pulses, three knee drive. Let's go. Pulse. Two, three. Drive. Two, three. Get that front knee strike. Rear kick. It's coming at you right here. 3, 2, 1. More set. Drive it, drive it. Drive it onto knee strike. Back kick, knee strike. Back kick. I'll show you. From the side again. Knee tap. That's an option tap, option B. Kick it, drive it. Kick it, drive it. Kick it. Come on. Squeeze those glutes. Core glutes, core glutes. Yes, you can. 10 seconds here. 10 seconds here. Hook, push, hook. Squats and jabs. Squats and jabs in 5, 4, 3, 2. Bring it back to center. Punch, punch. Down, up, down, up. Boom. Boom. Come on. I know it's fast. One move right to next. Boom. Boom. Engage that core punch, punch down. Come on, get low. Enough squats. Chest stays up. Catch your breath. Lateral walk two to the right. Jab it two to the left in four, three, two. Let's go. Right, two, boom. Left two, boom. Right two. Come on. Put some power behind those punches. Pivot that back toe. Land that punch. Down, down. Boom. Boom. Come on. Right here. 30 seconds. You got 10 left boom. Sumo squat and reach. That's where we go. In 5, 4, 3, 2. Sumo squat. Heels and toes up, down. Catch that breath. Come on. Right here. You got it. All the way down, all the way up. Exhale, Inhale, exhale. Pull those inner thighs in. Push those knees out. On that squat knees. Or four. You choose. You choose. Come on. You got it. Stay with me. Come on. It's five. Four, three, two. Speed day. Speed day. Come on. Arms are up, arms are up. Circles. Keep them tight. Add that little bounce if you got it in you. Keeping those arms up keeps that heart rate high. Come on. Feel those shoulders. Keep those punches tight. Tight. Keep those arms up. It's easy to drop them. I feel I'm dropping. 10 seconds, 10 seconds. Front kicks onto the legs in four. Four, three, two. Let's go. Boom. Boom. Drive your heels to me. Wherever your kicks up can be down here. You can be up here. You do your best, you forget the rest, you guys. Two moves, two moves after this. Yes you can. Don't quit. Not now, not yet. You gotta finish strong. Come on. Pull those arms back. Squeeze that back body weight. Use your muscles. Pull, pull. Five, four, three, two. Side to side. Right hook left. Catch your breath. Option punch, pull, punch, pull, punch, pull. Shoulders back. Just your body weight. Yes you can. You can do so much with just that body weight. Yes. I hope you feel the burn. We're almost there. One move, one move. It's a fast feet floor tap. I need all you got. 5, 4, 3, 2. Let's go. Fast feet. 1, 2, 3. Tap it. Come on, this is your last move. Tap it. One, two, three. Tap in. One, two, three. Make those feet. There's fire underneath you. Come on, let go. Last move, last move. You're in that final 10 seconds. It's gotta burn a little bit. Finish strong. You're almost there. Finished. You got 5, 4, 3, 2, 1. You're done. Woo. High five to whoever joined us live into this workout. High five to whoever's repeating this workout. Doing it again. Grab some water, catch a breath. Winded. Okay. That is an intense 15 minute bodyweight HIIT workout. All done in a low impact way. So safe for everybody, right? Okay. That said, I'm gonna say I am pregnant. Every pregnancy is different. You do you. This is an intense workout. It's too intense for you. Scale it back right. You know your body best. Take more breaks if you need them. Let's do a quick cool down. Just walk in place, catch your breath. Back those arms. Squeeze. Big. Inhale up. Big exhale up. Two more legged. Big inhale up. Big exhale up. One more, one more. Big inhale. Big exhale. Nice. Steady the feet. Reach up nice and tall. Right arm grabs left up and over side body reach. Option to drop that right palm to the quad and reach a little bit further. Nice work, you guys. Awesome job. I hope you come back and do this again if you're watching this live. Other side. Up. Over to the left. I hope you feel inspired to want to do this workout. 15 minutes. Yes, you can do anything for 15 minutes. Right back to center. Reach up tall. Give me a baby back bend. Open your chest. Squeeze your butt. Nice. Reach up tall. You're going to widen your stance, heels and toes out. If you feel good about your heart rate, you're going to drop down on that yogi squat. My head stays above my heart. Nice little squat here. You can always grab a yoga block if you want some support. Pushing my elbows into my inner thighs, just catching my breath saying, nice work, awesome job. Thanks for moving. Okay, now if you feel good about your heart rate, you're gonna plant your hands to the ground and push the hips high, finding a nice forward fold. Go ahead, bend the knees. Relax the neck and shoulders. Right here. Right palm to the ground. Left arm up. Roll out that wrist. Switch it out. Left arm down, right arm up. Roll wrist back to center. Bend the knees. Roll vertebra braid, head, neck and shoulders. Last rise, we reach the top. Those big shoulder rolls. Up, back and down. Up, back and down. One more up, back and down. And that is your 15 minute body weight HIIT workout. I hope you loved it. I hope you come back and do it again. If you liked this workout, Please check out nourishmovelove.com There are plenty of more workouts on there including thing more stretches for you to cool down with. Okay ways for you to warm up and ways for you to work out. All at home using your body weight or using a set of dumbbells. Awesome job. You guys have a great day.
