Fire up the stroller and put the power of interval training to use as you blast pregnancy pounds.

Everything in this slideshow

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The Stroller Walk Workout

Can't fathom carving out time between feedings, changings and laundry to fit in fitness? Then don't! Simply crank up the power of something you're already doing: sauntering with your baby. "Walking raises your heart rate and strengthens your lower body," says Autumn Bonner, a trainer in San Diego and owner of mytailoredfitness.com, who designed this plan. "Plus, by increasing your intensity, you can torch up to 9 calories a minute."

But this routine isn't just about burn—we've got firming covered too, with a complete sculpting routine. So lace up your kicks and learn how easy it is to lose the baby weight while holding on to your sanity.

THE PLAN

How It Works: Do each interval-based power walk (see slides 7, 8 and 9) once a week in any order (for a total of 3 jaunts a week). Perform the strength circuit twice a week, either on its own or after a walking session. Do 1 set of each strength exercise in order without resting in between. Take a minute to catch your breath, then repeat the circuit once more.

You'll Need: A stroller and a park bench.

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Walking Lunge

Works butt, legs, chest and back.

Standing tall, place hands shoulder-width apart on the stroller's handlebar, pulling shoulders back and down. Push the stroller as you take a big step forward with right foot, bending knees (shown). Then rise up and step left foot forward next to right to return to starting posture. Repeat, this time lunging with left foot, to complete 1 rep. Do 10 reps.

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Bench Push-Up

Works chest, back, triceps and core.

Park your stroller close by, then get in plank position with your hands shoulder-width apart on the edge of a park bench and your legs extended behind you (A). Bend elbows, lowering chest toward bench (B). Push up to starting position. Do 12 reps.

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Reach and Raise

Works legs, butt, back and core.

Place hands shoulder-width apart on the stroller's handlebar and stand with it as close to your belly as possible, feet together and elbows pointing straight back. Bend left knee, shifting weight to right leg and bending right knee slightly (A). Hinge forward from hips as you extend arms ahead (pushing stroller) and raise left leg to hip height behind you, toes pointed, squeezing your glutes (B).

Return to starting position by contracting your back muscles and pulling the stroller toward you. Do 10 reps, then repeat on opposite side to complete set.

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Right Angle Dip

Works triceps, butt and legs.

With baby in sight, sit on the edge of a park bench, hands grasping the seat on either side of your hips. Scoot forward until your butt is just off the edge of the bench, knees bent to 90 degrees and feet flat on the ground; cross left ankle over right thigh (A). Bend elbows directly behind you, lowering butt toward the ground (B). Extend arms to starting position. Do 10 reps, then switch legs and repeat to complete the set.

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Side Pull-In

Works abs and butt.

Engage the stroller wheel lock. Stand with handlebar at right arm, feet hip-width apart. Hold handle with right hand and shift weight to right foot. Raise left arm overhead and extend left leg out to the side, pointing toe (A). Bend left knee to hip height and out to side as you bend left elbow and bring it toward knee (B). Do 10 reps, then repeat on opposite side to complete set.

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Quick Blast Workout: 20 minutes

*RATE OF PERCEIVED EXERTION

RPE helps gauge intensity during cardio. Here's how to use it during the Quick Blast workout.

RPEDescription
1–2 total cinch; you might as well be lolling in a stroller yourself
3-4 you're nailing it; at this comfy clip, you could go all day
5 starting to feel it; conversation requires some effort
6 getting tougher; it takes quite a bit of effort to talk
7 time to summon your strength; talking has become really freaking hard
8 working your butt off; it takes maximum effort to talk
9-10 going all out; like your infant, you're relegated to wordless grunts

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Power Half Hour Workout: 30 minutes

*RATE OF PERCEIVED EXERTION

RPE helps gauge intensity during cardio. Here's how to use it during the Power Half Hour workout.

RPEDescription
1–2 total cinch; you might as well be lolling in a stroller yourself
3-4 you're nailing it; at this comfy clip, you could go all day
5 starting to feel it; conversation requires some effort
6 getting tougher; it takes quite a bit of effort to talk
7 time to summon your strength; talking has become really freaking hard
8 working your butt off; it takes maximum effort to talk
9-10 going all out; like your infant, you're relegated to wordless grunts

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Endurance Challenge Workout: 45 minutes

*RATE OF PERCEIVED EXERTION

RPE helps gauge intensity during cardio. Here's how to use it during the Endurance Challenge workout.

RPEDescription
1–2 total cinch; you might as well be lolling in a stroller yourself
3-4 you're nailing it; at this comfy clip, you could go all day
5 starting to feel it; conversation requires some effort
6 getting tougher; it takes quite a bit of effort to talk
7 time to summon your strength; talking has become really freaking hard
8 working your butt off; it takes maximum effort to talk
9-10 going all out; like your infant, you're relegated to wordless grunts

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Next Slideshow

5 Exercises for Your Post-Baby Belly

Trim and tone your new-mom midsection with these crunch-free moves. more
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