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Working out during the first trimester can extremely difficult, and I know I gave up on working out all-together from about weeks 8 to 12. This is a big deal for me because I was running around 3-6 miles 5-6 days a week before I got pregnant with my fourth. I actually was just starting to train for my first 10k race, when things went downhill. I slowly became more fatigued, sensitive to the heat, and basically felt like I was going to throw up when I ran.
If you are able to workout during the first trimester, I am so happy for you! I have the worst time with fatigue and weight gain in the beginning. I literally eat and sleep all day. I feel sick unless I am eating. If I’m not eating, I am laying on the couch with my eyes closed. I basically turn into the biggest couch potato, and my whole body turns to jelly.
But if you can workout during the first trimester, and you want to keep up with your cardio and fat-burning (which I am finally catching up on now!) here is a great, at-home cardio workout you can do with no equipement. The great thing about the first trimester is that you don’t have much of a belly to get in the way.
I will have a video coming to really show you this workout, and I have another video on my favorite moves to prevent Diastasis Recti, which I highly recommend as part of your warm up for this workout. Make sure to watch that, and do those before this!
I should mention too that I get all my workout ideas from this app.this app. I LOVE it, and I have been using it literally for almost 2 years now to train for running and workout at home. They have everything from HIIT, strength, Pilates, Yoga, Prenatal, Cycling, Rowing and more. You do not need a gym, but can take it to the gym, and the music is awesome.
First-Trimester Cardio Workout At Home:
The simplest way to get your cardio in is to do a lot of moves for 45 seconds, with 15 seconds of rest. If you do 10 moves, and three rounds, you have a 30 minute, fat-blasting cardio workout in!
Each round is all 10 Moves for 45 seconds with 15 seconds rest:
Squats with arms overhead
Reverse lunges with speed bags
Jog in place
The key to burning fat is getting three rounds in. By pushing past the 20 minutes, your body will start tapping into the fat, which is absolutely fine during pregnancy. I’m doing this workout now in my second trimester, and I love it because I am tapping into the extra fat I put on in the first trimester.
Also, if you feel super winded, slow the moves down. You can keep going, but do everything at a slower pace. This will help your heart rate catch up.
If you can do this workout in a fasted state, like first thing in the morning, you will burn even more fat because you don’t have much glucose in your blood stream to use as fuel. Most of us pregnant mamas do not function well in a fasted sate. I personally only can go a couple hours without eating before I feel nauseas and light-headed. If this is you, make sure to sign up for my clean-eating challenge! That way you can eat what you need and when you need, but not gain a lot of weight from the extra calories.