A gentle cardio session that blends Tabata-style intervals with full-body mobility moves—perfect for getting your heart pumping while boosting flexibility and range of motion. Safe for every stage of pregnancy, this workout is also ideal for anyone wanting a low-impact cardio routine at home.

35-Minute Prenatal Cardio Workout with Mobility + Stretching (No Equipment)

This was one of my favorite pregnancy workouts—especially during my third trimester. I did this routine weekly, usually toward the end of the week when I needed something energizing yet manageable.

It’s fast-paced, keeps your mind engaged, and is easy to adjust based on your energy levels.

I’ve always believed stretching and mobility are key to a balanced fitness routine—but they’re often the first things I skip when pressed for time.

That’s why I built mobility work right into this fun, Tabata-style cardio workout—so you’ll actually enjoy doing it, even as your bump grows.

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Do this Prenatal Cardio and Mobility Workout if you want to:

✔ Get your heart rate up using just your bodyweight
✔ Break a sweat without feeling overly sore
✔ Boost cardiovascular endurance AND mobility

Remember: Always listen to your body during pregnancy and take extra rest when needed.

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Workout Insights
A full-body prenatal cardio session that mixes low-impact (but high-intensity) Tabata intervals with mobility and stretching exercises.

✔ Improve cardiovascular fitness
✔ Enhance full-body mobility
✔ Ease pregnancy-related back pain
—All while being joint- and pelvic-floor-friendly.

Add this cardio + mobility workout to your routine 1-2 times a week to maintain endurance and flexibility through all three trimesters.

Workout Equipment:
None needed! Optional: Use a bench, box, or chair to reduce abdominal pressure during planks and push-ups as your pregnancy progresses. This also helps with balance as your center of gravity shifts.

Workout Instructions:
Follow along with the guided Prenatal Cardio and Mobility Workout on YouTube, led by me—your certified trainer, Lindsey Bomgren.

Your Workout Breakdown:

• 5 Circuits (2 Tabata cardio moves + 1 mobility exercise per circuit)
• Timed Intervals:
  • Cardio Tabata: 20 sec work / 10 sec rest
  • Mobility: 50 sec per move
• Repeat Each Circuit x4 Sets
• 50-Second Mobility Flow Between Circuits

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Workout Outline

CIRCUIT ONE

1. Runner Squat
2. Crossbody Jab and Tap
   Mobility: Sumo Squat + Alternating Shoulder Drops

CIRCUIT TWO

1. Alternating Knee Drives
2. Three Lateral Squats + Lateral Shuffle
   Mobility: Cossack Squats + Adductor Stretch

CIRCUIT THREE

1. Incline Plyo Push-Up
2. Plank Step-Up + Knee Drive
   Mobility: Chest Expansion Stretch

CIRCUIT FOUR

1. Traveling High Knees
2. Loaded Lateral Squat Steps
   Mobility: Half Kneeling Warrior IIs

CIRCUIT FIVE

1. Lateral Shuffle
2. Box Squat
   Mobility: Hip Flexor Stretch + Hamstring Stretch

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Exercise Guides

Alternating Knee Drives

Targets: Legs, glutes, quads, hamstrings, hip flexors, arms, back, shoulders, and core.

How To Do It:

1. Stand tall, feet hip-width apart. Step your right foot back into a reverse lunge.
2. Quickly pull your right knee to your chest, then tap it back.
3. Switch sides, stepping your left foot back into a lunge.
4. Drive your left knee to your chest, then tap back.
5. Repeat, alternating sides.

Three Lateral Squats + Lateral Shuffle

Targets: Glutes (especially gluteus medius), quads, inner thighs, hamstrings, and core.
Great for pelvic floor stability and side-to-side movement control.

How To Do It:

1. Start wide, feet beyond shoulder-width, toes forward or slightly out.
2. Shift right, bending your right knee while keeping your left leg straight (like a single-leg squat).
3. Quickly push left, bending your left knee while keeping your right leg straight.
4. Shift right once more for your third squat.
5. Shuffle left, staying low, then land softly and repeat the lateral squats (left, right, left).
6. Shuffle back right to complete the set.

Cossack Squats + Adductor Stretch

Targets: Hip, knee, and ankle mobility + stretches hamstrings and inner thighs.

How To Do It:

1. Start in a wide forward fold, fingertips on the mat.
2. Shift hips left, bending your left knee (90°) while keeping your right leg straight.
3. Rotate your right foot upward, feeling the stretch in your inner thigh, then return toes to the mat.
4. Shift right, bending your right knee while keeping your left leg straight.
5. Rotate your left foot upward, then return to center.

Lateral Shuffle

Targets: Legs, glutes, quads, hamstrings, hip abductors, and core.

How To Do It:

1. Start in an athletic stance, knees slightly bent.
2. Shuffle left, staying low, and tap the mat with your right hand.
3. Shuffle right, tapping the mat with your left hand.

Box Squat

Targets: Legs, glutes, quads, hamstrings, calves, and core.

How To Do It:

1. Stand facing a bench/box, feet shoulder-width apart.
2. Lower into a squat until your glutes lightly tap the box (knees at 90°).
3. Drive through your heels to stand, squeezing your glutes.
4. Finish with a calf raise (lift heels).
   Modification: Do air squats + calf raises if no box is available.

Hip Flexor Stretch

Targets: Hips, hip flexors, groin, quads, glutes, lower back, and core.

How To Do It:

1. Start in a low lunge, left foot forward, right leg extended behind you (on a bench if needed).
2. Tuck your tailbone to square your hips.
3. Bend your left knee to 90°, feeling the stretch in your right hip.
   Optional: Rotate your torso left to deepen the stretch.