Blog Post:
Giving birth is a beautiful, life-changing experience for a woman. However, it also takes a toll on the body, both physically and mentally. As a new mom, it can be challenging to find time for yourself, especially when it comes to exercise. But taking care of your body is crucial, especially during the postpartum period. Not only will it help you regain your pre-pregnancy body, but it will also improve your overall health and well-being as a new mom.
One of the best ways to start your postpartum fitness journey is by incorporating cardio exercises into your routine. Cardio, also known as aerobic exercise, is any physical activity that increases your heart rate and gets your blood pumping. It is an essential component of any workout routine, as it has numerous health benefits, including improved cardiovascular health, increased endurance, and weight loss.
In this blog post, we will discuss 42 postpartum cardio exercises that will help you get your heart pumping and your body moving. These exercises are suitable for new moms of all fitness levels, and most of them can be done at home with little to no equipment. So let’s get started!
1. Walking or Jogging: Walking or jogging is a great way to get your heart rate up and burn some calories. Start by walking at a brisk pace for 5-10 minutes, then gradually increase your speed. If you’re feeling up for it, you can even add some short intervals of jogging.
2. Stair Climbing: If you have a set of stairs in your house, use them to your advantage. Climbing stairs is an excellent cardio exercise that targets your leg muscles and gets your heart rate up.
3. Jumping Jacks: Jumping jacks are a classic cardio exercise that works your entire body while getting your heart rate up. Start with 20-30 reps and gradually increase the number as you get stronger.
4. High Knees: This exercise is great for targeting your leg muscles and getting your heart pumping. Stand in place and bring your knees up as high as you can while pumping your arms. Aim for 30 seconds to 1 minute of high knees.
5. Burpees: Burpees are a full-body exercise that combines strength and cardio. Start in a standing position, then drop to a push-up position, do a push-up, jump back to a standing position, and finish with a jump. Do 10-15 reps for an effective cardio workout.
6. Jump Rope: Jumping rope is a fun and effective way to get your heart rate up. It also targets your arms, legs, and core muscles. Start with 1-2 minutes of jumping and gradually increase the time as you get more comfortable.
7. Dancing: Put on your favorite upbeat music and dance away! Not only is dancing a great way to get your heart pumping, but it also boosts your mood and relieves stress.
8. Cycling: If you have a stationary bike at home, hop on and start cycling. If you don’t, you can still mimic the motion by sitting on a chair and pedaling your legs.
9. Swimming: Swimming is a low-impact cardio exercise that is perfect for new moms. It works your entire body and is gentle on your joints. If you have access to a pool, take advantage of it and do some laps.
10. Hiking: If you enjoy being outdoors, go for a hike with your baby in a carrier or stroller. Not only will you get your heart rate up, but you’ll also get some fresh air and enjoy nature.
11. Kickboxing: Kickboxing is a high-intensity cardio workout that also works your arms and legs. You can find many kickboxing workouts online that you can do at home.
12. Squat Jumps: Squat jumps are a great way to work your leg muscles and get your heart pumping. Start in a squat position, then explode up and jump as high as you can. Land softly and repeat for 10-15 reps.
13. Mountain Climbers: Mountain climbers target your core muscles while also providing a cardio challenge. Start in a plank position, then bring your right knee to your chest, and alternate with your left knee. Aim for 30 seconds to 1 minute of mountain climbers.
14. Step-ups: Find a step or a sturdy chair and step up and down, alternating between your right and left leg. This exercise targets your leg muscles while also getting your heart rate up.
15. Jumping Lunges: Jumping lunges are a challenging exercise that targets your legs and glutes while also providing a cardio challenge. Start in a lunge position, then jump and switch legs mid-air. Repeat for 10-15 reps.
16. Jumping Squats: Similar to squat jumps, jumping squats target your legs and get your heart rate up. Start in a squat position, then jump up and land softly back in a squat. Do 10-15 reps.
17. Rowing: If you have access to a rowing machine, use it to get your heart pumping. Rowing is a great full-body workout that also provides a cardio challenge.
Postpartum Cardio: 42 Exercises to Get Your Heart Pumping
18. Plank Jacks: Plank jacks are a modification of jumping jacks that target your core muscles and get your heart rate up. Start in a plank position, then jump your legs out and back in, keeping your upper body stable. Aim for 30 seconds to 1 minute of plank jacks.
19. Box Jumps: Find a sturdy box or step and jump on and off, using your legs to power you. Box jumps target your leg muscles and provide a cardio challenge.
20. Skater Lunges: Skater lunges are a fun and challenging exercise that targets your legs and glutes while also getting your heart rate up. Start by lunging to the side, then jump and switch legs. Do 10-15 reps.
21. Bear Crawls: Bear crawls may look silly, but they are an effective full-body exercise that also provides a cardio challenge. Start on your hands and feet, then crawl forward and backward.
22. Treadmill Sprints: If you have access to a treadmill, try some sprints. Start at a moderate pace, then increase the speed for 30 seconds to 1 minute, then go back to the moderate pace. Repeat for 10-15 minutes.
23. Kettlebell Swings: Kettlebell swings are a full-body exercise that also provides a cardio challenge. If you don’t have a kettlebell, you can use a dumbbell or even a water jug.
24. Trampoline: Jumping on a trampoline is not only fun, but it’s also a great way to get your heart pumping. If you have access to a trampoline, take advantage of it and do some jumps.
25. Battle Ropes: Battle ropes work your arms, shoulders, and core while also providing a cardio challenge. If you don’t have battle ropes, you can use resistance bands or even a towel.
26. Plank Taps: Plank taps are a modification of mountain climbers that target your core and get your heart rate up. Start in a plank position, then tap your right hand to your left shoulder, and alternate. Aim for 30 seconds to 1 minute of plank taps.
27. Lateral Shuffles: Lateral shuffles are a great way to work your leg muscles and get your heart rate up. Start by shuffling to the right, then back to the left, and repeat for 30 seconds to 1 minute.
28. Medicine Ball Slams: Medicine ball slams are a full-body exercise that also provides a cardio challenge. If you don’t have a medicine ball, you can use a dumbbell or even a heavy book.
29. Frog Jumps: Frog jumps are a fun and challenging exercise that targets your legs and gets your heart rate up. Start in a squat position, then jump forward and back, staying low to the ground. Do 10-15 reps.
30. Speed Skaters: Speed skaters target your leg muscles and get your heart rate up. Start by lunging to the side, then jump and switch legs. Do 10-15 reps.
31. Plank Rows: Plank rows work your arms, back, and core while also providing a cardio challenge. Start in a plank position with a dumbbell in each hand, then row one arm at a time. Do 10-15 reps.
32. Jumping Jack Squats: Jumping jack squats combine two classic cardio exercises for an intense full-body workout. Start by doing a jumping jack, then land in a squat. Do 10-15 reps.
33. Side-to-Side Jumps: Side-to-side jumps target your leg muscles and get your heart pumping. Start by jumping side to side, landing softly on each leg. Do 10-15 reps.
34. Plank Shoulder Taps: Plank shoulder taps work your core and shoulders while also providing a cardio challenge. Start in a plank position, then tap your right hand to your left shoulder, and alternate. Aim for 30 seconds to 1 minute of plank shoulder taps.
35. Bear Hug Squats: Bear hug squats target your leg muscles and also get your heart rate up. Start by holding a weight or a water jug close to your chest, then squat. Do 10-15 reps.
36. Jumping Oblique Twists: Jumping oblique twists target your core muscles and provide a cardio challenge. Start by jumping and twisting your torso to the right, then to the left. Do 10-15 reps.
37. Jumping Jack Push-Ups: Jumping jack push-ups combine two effective exercises for a challenging full-body workout. Start in a plank position, then jump your legs out and back in, followed by a push-up. Do 10-15 reps.
38. Russian Twists: Russian twists work your core and provide a cardio challenge. Start by