How To (safely) Go Back to HIIT Postpartum

What every postpartum athlete needs to know before jumping back in

For years, I loved the challenge of high-intensity training. The community, the efficiency of getting a solid workout done in under an hour, the way it pushed me to be stronger. In fact, I met my husband at a CrossFit gym.

Becoming a mom changed my perspective. Becoming a pelvic floor physical therapist changed how I approach these workouts entirely.

I still value high-intensity training, but now I understand what my postpartum body needed and what I wish someone had told me sooner. If you're thinking about returning to CrossFit or HIIT after having your baby, here's what you need to know.

Why We Love CrossFit and HIIT

Let's be honest: these workouts can feel great. CrossFit & HIIT makes working out more efficient (you don't need to spend hours in the gym). It gets your heart rate up and gets you sweating quickly, which can feel incredibly fulfilling. There's good evidence showing a correlation between high intensity training and metabolic health. And in general, doing functional movements translates really well to real life (carrying a toddler for example).

Plus, there's nothing quite like that community feeling when you're all suffering through the same brutal WOD together.

The Reality Check

The standard "6-week clearance" doesn't account for actual tissue healing. After a cesarean, your fascia only regains 51-59% of its original strength at 6 weeks. After a vaginal birth, your pelvic floor muscles can stretch up to 3.3 times their resting length.

Expert guidance recommends waiting at least 12 weeks postpartum before running, and typically 3-6 months for a graded return to impact activities. This isn't about fear. It's about strategy for long-term performance.

Keep in mind these are general guidelines and the reality is that it is way more nuanced. This doesn’t take into account your activity level throughout pregnancy, your current breastfeeding status, nutrition, sleep, mental health, ect. Without seeing you in person this would be my recommendation based on tissue healing recovery and time to build strength.

The Risks to Know

High impact movements: Jumping tasks like double-unders generate high intra-abdominal pressure peaks that your healing pelvic floor may not be ready to handle.

Breath-holding under load: Holding your breath during heavy lifts increases intra-abdominal pressure significantly, putting more demand on your pelvic floor support system.

Fast-paced, competitive environment: The clock and the leaderboard can push you to ignore warning signs your body needs more time.

Injury considerations: CrossFit injury rates (0.2-18.9 per 1,000 training hours) are comparable to other recreational strength sports when coached and scaled appropriately. High-impact exercise is discussed as a potential risk factor for pelvic organ prolapse in susceptible women, which is why symptom-based progression matters.

Smart Modifications for Your Return

Know your body. Listen to what it's telling you over what the clock says.

Example movements to modify:

• Double-unders → single-unders or fast step-ups

• Box jumps → step-ups

• Burpees → incline burpees or step-backs

• Kipping pull-ups/toes-to-bar → strict or banded pulls

• Reduce barbell load and volume; prioritize technique

Breathing strategy: Use exhale-on-effort at submaximal loads. Save the breath-holding technique for your heaviest lifts, and only once you're symptom-free and reconditioned.

Build smart: Start with low-impact conditioning (rowing, biking, skiing) before running and jumping. Progress bilateral to unilateral strength. Increase volume before intensity.

Your coach is there to help. Don't hesitate to ask for modifications. That's what scaling is for.

How to Know You're Ready to Progress

Try this at-home impact readiness screen. Complete all of the following without pain, heaviness, or leakage:

• Walk 30 minutes

• Single-leg balance 10 seconds

• 10 single-leg squats per side

• Jog in place 1 minute

• 10 forward bounds

• 10 single-leg hops per side

• 10 "running-man" reps per side

You should also be symptom-free with daily loads (lifting, carrying), sleeping and fueling well, and have no scar tenderness.

General timeline:

• 0-3 weeks: rest, breathwork, gentle mobility, short walks

• 3-6 weeks: beginner core/pelvic floor exercises, functional body weight movements, mobility work, building walking endurance

• 6-12 weeks: progressive overload full-body strength training, low impact conditioning (walking, swimming, biking), building core and pelvic floor resilience

• 12 weeks +: load/impact training, adding plyometrics, start walk/run program

Warning Signs to Watch For

Pause or regress if you experience:

• Vaginal heaviness or dragging sensation

• Urinary or fecal leakage

• Ongoing bleeding not related to menses

• Pelvic or low-back pain

• Visible doming or coning in the abdomen

If you're experiencing any of these, reach out to a pelvic health physical therapist or your provider.

The Bottom Line

You can absolutely return to the workouts you love. Taking time to rebuild your pelvic health foundation means you'll be stronger for the long haul, and that's what matters.

Want movement demonstrations to help you return to exercise safely? Check out our YouTube channel for pelvic floor and core exercises designed specifically for postpartum athletes!