Move · Videos · Cardio · 23 min

23-Minute Pregnancy Walking Cardio, All Standing and Knee-Friendly

23-Minute Pregnancy Walking Cardio, All Standing and Knee-Friendly — video by Pregnancy and Postpartum TV Play · 22:41

Video by Pregnancy and Postpartum TV on YouTube · Open on YouTube

For pregnancy, any trimester: pre- and postnatal fitness instructor Jessica Pumple leads all-standing walking cardio with no squats or lunges: 30-second moves such as cross punches, shuffles and knee lifts, then stretches. Check with your midwife or doctor before starting exercise in pregnancy.

  • 23 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHeart health

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: shoulder rolls, windmills, hamstring sweeps and curls, ankle circles and hip circles. 0:36
  2. Punch up and across, shuffle hamstring curls, knee taps and side-step jacks, 30 seconds each. 3:14
  3. Knee thrusters on each side, shoulder press tap-outs, alternating knee-ups and side steps. 5:16
  4. Knee-up punches and hamstring curls, then low kicks with a cross punch, turning from the hips. 7:49
  5. Tap punch and uppercut, cactus heel taps and skaters, then a water break. 9:49
  6. Lateral leg lifts on the right then the left, exhaling and drawing the baby in, chest high. 11:56
  7. Step claps, side steps crossing the arms, mummy kicks and double knee thrusters. 13:05
  8. Medicine-ball knee-ups, square steps, then shuffles with reach-ups, onto your toes only if safe. 15:06
  9. Step punches, turning the hips to protect your core, then step backs and punch knee-ups with jacks. 16:36
  10. Stretches: quads, wide-stance groin and shoulder, side body, a gentle hamstring, chest and upper back. 19:00

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Exhale and draw the baby in towards your spine as you lift a knee or punch
  • Turn the hips with cross punches rather than twisting through the belly
  • Go at a pace that feels safe, and stretch gently, never too deeply

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movespunches up and across, arm reaches
  • Hips movesknee lifts, kicks, side steps, hip circles
  • Knees movesshuffles, knee lifts, step-backs, kicks
  • Ankles & feet movesshuffles, toe taps, stepping
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Slower pace; the little jump in the shuffle is optional; hold a wall in the quad stretch

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Pregnancy and Postpartum TV; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety