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12-Minute Low Impact Pregnant HIIT Home Workout

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Hi Everyone!

It’s workout time!

I have been greatly enjoying being off of work today! It’s amazing how much more I can get done during the extra time in my day! I finally had time to film a brand new workout for you. This is a low impact, but effective workout for your entire body. I used one 15-lb dumbbell in this workout, but you can go with a heavier dumbbell (or two!) to increase the challenge.

One round of this workout will only take 12-Minutes if you decide to go through it HIIT style. I also posted a Repetition option with the video below. These quick workouts can be done alone, repeated, or stacked with other workouts to create a more intense training session. There are over 700-different workout videos on this website, so you have plenty to choose from!

I posted my Lean Muscle Stretch & Fat Burn: 20-Minute HIIT Home Workout this morning for all of my early bird friends looking for a BenderFitness workout to start the day right.

I am currently 26 Weeks and 6 Days pregnant, so almost 27 weeks already. A full term pregnancy is 40-Weeks (technically 10-Months), so I have 3-Months left to go. My due date in June 29th, but I have a feeling that Baby Bender won’t be making his appearance until early July.

Almost 27-Weeks Pregnant! 26 Weeks & 6 Days Pregnant.

I feel fantastic with my pregnancy. I have heard horror stories about being pregnant, so I have to admit I expected that it was something I was going to endure until the baby is born. I have been pleasantly surprised! I love being pregnant. I love feeling my active little guy kicking, rolling, and bouncing around. I love seeing him move in my belly. I like that he kicks when I sing him songs, and I am convinced that his favorite song is “Feeling Good,” but that may be because it’s my favorite song to sing.

I have been keeping a Pregnancy Fitness Journal, and logging my workouts throughout. I don’t always get in a formal workout, but I try to be active for at least 30-Minutes per day, whether that is running, walking, doing a workout, or teaching a fitness class. As a result I am feeling fantastic.

I am eating a wide variety of foods. Studies have shown that what you eat during your pregnancy helps shape the babies food preferences in life. I love vegetables, and that is primarily what I am craving. Being home today gave me a chance to try out my new Spiralizer and make a delicious & simple meal of Zucchini Noodles in Sun Dried Tomato Pesto with Sliced Grape Tomatoes. SO GOOD! Baby Bender did plenty of moving after I ate, so I think he liked it too.

Homemade Zucchini Noodles with Sundried Tomato Pesto and Grape Tomatoes.

I really hope you enjoy today’s workout! Even if you aren’t pregnant, it’s a good one. Focus on form during each exercise, and select a weight that challenges you. I combined this workout with a 3.1 Mile Treadmill run, and a 10-Minute walking cool down. I took a quick break at the 2-Mile mark to make sure I wasn’t over-doing it, and I continuously monitored my effort by talking to the baby during my run. I was able to keep a talking pace & finished in a total time of 27:27 (not including my 1-2 minute rest break after mile 2). During pregnancy it’s important to monitor your effort level.

Have fun, and let me know what you think about the workout!

PS I am still teaching longer, HIIT Boot Camp Workouts 1X Per Week, and I have several to film for you. Jesse is at work & I was nervous to try and film anything higher impact without him here. I don’t want to knock over the tripod & camera, but I do want to show you how I am modifying these workouts.

Remember, pregnant or not, listen to your body, focus on form & get in those workouts!

PPS I am already addicted to my Spiralizer. I made Ginger Seared Salmon in Tahini Broth with Green Chile-Scallion Relish and Zucchini Noodles. It was a variation of this recipe from I just modified to use the ingredients I had at home.

Ginger Seared Salmon in Tahini Broth with Green Chili-Scallion Relish & Zucchini Noodles.

Set Your Timer for 12 Rounds of 10/50 and go for Max Reps.


Level 1: 10 Reps Per Exercise
Level 2: 15 Reps Per Exercise
Level 3: 20 Reps Per Exercise

  1. Bent Over Row-Right
  2. Bent Over Row-Left
  3. Squat, Curl & Press
  4. Tricep Drop
  5. Side to Side Lunge
  6. Reverse Lunge Lift-Right
  7. Reverse Lunge Lift-Left
  8. Warrior Deadlift-Right
  9. Warrior Deadlift-Left
  10. Second Position Plie Squat
  11. Pelvic Tilt Wall Sit
  12. First Position Grand Plie

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice







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