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Post-Pregnancy Treadmill Workout

Mari Dettamanti

READ TIME:1 min.

Jogging after having a baby can be daunting. Your body has gone through a lot of changes. Your pregnancy recovery time is necessary, but sometimes painful…or painfully dull. And you may have had to take time off from working out during your pregnancy. Whether you were a runner beforehand or not, it takes some serious guts to get into working out! If you’ve been struggling, get inspired by one of iFit’s nutritionists—Michelle. Read her story here.

We know that it can be intimidating to get back in stride, so we made this workout with you in mind! Join us for a challenging, but gentle, introduction back into jogging. With a mix of walking and jogging, you’ll be sweating and feeling great in no time! If you’d like more help with your post-baby bod, join iFit Coach! You’ll get personalized coaching for your nutrition, workouts, sleep, and more. To do this workout using iFit Coach click here

It’s important to remember that everyone’s bodies are different. If at anytime you feel like the speeds are too fast or too slow for your current fitness level, don’t hesitate to switch things up on your treadmill. Nobody knows your body better than you!

Let’s get going!

WARM UP: complete 1 time
Bodyweight and treadmill

  • 15 squats
  • Lateral leg swings (30 seconds each side)
  • 1 minute—3 mph at 3% incline
  • 2 minutes—3.6 mph at 3% incline

ROUND 1: complete 2 times

  • 2 minutes—3.8 mph at 3% incline
  • 2 minutes—5 mph at 1% incline
  • 1 minute—3.8 mph at 3% incline
  • 1 minute—5.2 mph at 1% incline
  • 30 seconds—3.8 mph at 3% incline
  • 30 seconds—5.4 mph at 1% incline

ROUND 2: complete 1 time

  • 5 minutes—4.0 mph at 2% incline
  • 5 minutes—5.2 mph at 2% incline

ROUND 3: complete 1 time

  • 1 minute—3.5 mph at 3% incline
  • 2 minutes—5.2 mph at 2% incline
  • 1 minute—3.5 mph at 3% incline
  • 2 minutes—5.3 mph at 2% incline
  • 1 minute—3.5 mph at 3% incline
  • 2 minutes—5.4 mph 2% incline
  • 1 minute—3.5 mph at 3% incline

Treadmill and bodyweight

  • 3 minutes—3.2 mph at 0% incline
  • Quad stretch
  • Hamstring stretch
  • Calf stretch
  • Glute stretch

Way to finish! Keep pushing yourself and always remember to celebrate small victories.

Keep working!

Mari Dettamanti
iFit Trainer

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