Calories Burned Pregnancy-Safe Exercises

Updated May 16, 2026

336

cal/hour

for brisk walking (70kg person)

General Guidelines for Pregnancy ExerciseConsult your healthcare provider before starting or continuing any exercise program. Aim for at least 150 minutes of moderate-intensity aerobic activity per week. Listen to your body, stay hydrated, and avoid activities with a high risk of falling, abdominal trauma, or lying flat on your back after the first trimester. Maintain a conversational pace during exercise.

Brisk Walking (4.8 METs)Calories per 30 min: 168 cal, Calories per hour: 336 cal, Intensity: Moderate, Muscles Targeted: Quads, hamstrings, glutes, calves, core, MET Value: 4.8

Swimming / Aqua Aerobics (5.5 METs)Calories per 30 min: 193 cal, Calories per hour: 385 cal, Intensity: Moderate, Muscles Targeted: Full body (shoulders, back, chest, core, legs), MET Value: 5.5

Prenatal Yoga / Pilates (3.5 METs)Calories per 30 min: 123 cal, Calories per hour: 245 cal, Intensity: Low to Moderate, Muscles Targeted: Core (pelvic floor, deep abs), back, glutes, legs, shoulders (stabilization), MET Value: 3.5

Strength Training (Moderate Intensity)Using light weights or bodyweight, focusing on proper form. Calories per 30 min: 105-140 cal, Calories per hour: 210-280 cal, Intensity: Low to Moderate, Muscles Targeted: Full body, specific muscle groups (e.g., glutes, back, arms), MET Value: 3.0-4.0

Are Pregnancy-Safe Exercises Effective for Weight Loss?

While calorie burn from pregnancy-safe exercises contributes to energy expenditure, their primary role is not typically for significant weight loss during pregnancy. The focus should be on maintaining fitness, promoting a healthy pregnancy, and preparing the body for labor and postpartum recovery. Any weight changes during pregnancy should be guided by a healthcare provider, as appropriate weight gain is crucial for fetal development.

AI Coach Tip

Consistency with pregnancy-safe exercises is key for both mother and baby's health. For personalized guidance on incorporating these into your routine and understanding your evolving nutritional needs, consult your healthcare provider and an AI Weight Coach can help track your activity and provide supportive health tips within safe parameters.

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