Can you continue LIIT 


We often get women asking if it’s okay to continue their LIIT workout while pregnant. This isn’t a question that can be answered with a simple yes or no. It depends on a number of things, including the intensity of the class, and your health history. Typically, women who are familiar with LIIT workouts are fine continuing. Many even find that it helps ease some of the aches and pains associated with pregnancy. With that said, there are some guidelines that you should be aware of if you decide to continue with your LIIT classes while pregnant.


The first guideline is that you should always listen to your body when exercising. This is doubly true when pregnant. If at any time during your workout something doesn’t feel right, then you should stop immediately and notify your instructor. You should also keep a close eye on your heart rate — even if you’re used to pushing yourself. If it gets too high, you should immediately stop and take a break. 


Every pregnancy is different, and while some women are perfectly fine continuing to exercise while pregnant, some are more at risk of certain complications that exercise can exacerbate. The only person who can really give you the green light here is your doctor. Let them know about your LIIT workout classes and ask them if they think it would be appropriate to continue. “No” may not be the answer you want to hear, but if they recommend against continuing then you should take that very seriously. 


Our coaches will be perfectly willing to accommodate your pregnancy, but they can’t do that unless they’re aware of it. Once they know, they’ll be able to recommend alternatives to some of the more intense movements. It also helps to have someone else keeping an eye on you in case something goes wrong, instructors can often tell when someone is really struggling before that person even realizes it.


It’s much easier to become dehydrated when pregnant, and that’s no good for you or the baby. Make sure you pay extra attention to your hydration levels and bring enough water to last you the whole class.


There are certain moves that are not safe for pregnant women. Your instructor will give you modifications for some of these moves, but in general, you should avoid putting pressure on your abdomen, twisting movements and exercises that involve pulling from the back of the machine. During the sections of the class that focus on core movements you can either sit it out and take a break, or focus on a different area such as your legs or upper body.

Postpartum tips

  • Do not resume working out until your doctor gives you a green light. Most women can resume their workout 6-12 weeks postpartum.

  • Once ok’d by your doctor, slowly increase your activity as tolerated.

  • As always, you should keep in mind that no two people (or pregnancies) are the same. Make sure you listen to your body, let your instructor know about your situation, stay hydrated, limit yourself. Most importantly, consult with your doctor before embarking on any new fitness journey — LIIT included. To help you get back your pre-baby body you can sign up for one of our classes online. For additional details please email