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10-minute Third Trimester Prenatal Cardio Workout for Full Body Fitness
Lauren Fitter•Processed: Mar 03, 2026
10-minute workout video. Cardio, Low Impact. targeting Full Body. medium intensity. helps with Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:This workout consists of a series of low-impact cardio exercises tailored for third-trimester pregnant women, focusing on maintaining fitness and safety.
🏃 Guide
This workout is designed for expectant mothers in their third trimester looking to maintain fitness safely. It addresses the challenge of staying active while accommodating the physical changes of pregnancy.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Wide to Narrow Squat Jack
Start with feet wide, squat down, and step feet together. Feel your hips push back and knees align. Safety: Avoid jumping if uncomfortable.
2
Ball Slam
Pretend to hold a heavy ball overhead, squat, and slam down. Engage your core and feel the full-body activation.
3
Squat to Cross Jab
Squat down and jab with alternating fists. Feel the core engagement and maintain a strong stance.
4
Single Leg Sprint
Drive one knee up while pumping arms. Focus on balance and glute activation.
5
Squat to Back Lunge
Squat, then step back into a lunge. Ensure knees are aligned with ankles for safety.
6
Stepping Burpee
Squat, place hands down, and step back. Keep your spine neutral and engage your core.
7
Posterior Swings
Swing back and up, engaging glutes and hamstrings. Maintain a neutral spine.
8
Lateral Skier
Lightly hop side to side, keeping core tight. Modify to stepping if needed.
9
Shuffle Touchdown
Shuffle side to side and reach down. Keep your chest up and avoid rounding your back.
Safety Notes
Consult a physician before starting. Avoid if experiencing high-risk pregnancy conditions.
Duration: 10m 38s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
Normal People
Therapeutic Goals
Cardiovascular EnduranceMuscle Strength
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#10 min#quick#short#Cardio#Low Impact#beginner#None#Full Body#medium