GymRa: Mini Trampoline HIIT Workout

Mini Trampoline HIIT Workout is a fun and intense rebounder cardio workout. The workout is led by trainer Lindsay Bushman and it is set outdoors. The scenery is really nice–lots of greenery and a beautiful tree behind her. You can barely hear the music but that’s okay. Openfit/Xtend Barre introduced me to Spotify. I searched for “rebounder playlist” and found there are quite a few. I played one during this workout and it was perfect! This workout is set up circuit fashion: 3 exercises repeated 3 times then you move on to the next 3 exercise circuit. Each exercise is done for 30 seconds. Each time you repeat the circuit you do the exercises faster so that the 3rd time through the circuit is really the HIIT portion. The workout really builds. There are 6 circuits and the second to last circuit was definitely the most intense. I did two 30 minute YouTube Rebounder workouts back to back. I did this one first and finished with an AngieFitnessTV strength workout, which was much less intense. In an hour, I burned over 500 calories. I attribute the bulk of those calories to this workout. My FitBit confirms that since the graph of my workout shows that I only entered my peak heart rate during the first half of the workout–so this workout! It was a really fun and excellent cardio workout. Not much of a stretch at the end but that’s why I ended my workout with an AngieFitnessTV workout because she never neglects a proper stretch.

Mini Trampoline HIIT Workout is 32:30 minutes; 1 minute warm up and 2:30 minute cool down/stretch. All you need is a rebounder.

  1. Scissor runs
  2. With legs wide, jump forward and back
  3. Alternating front kicks while pushing arms overhead
  4. Repeat #1-3 two more times
  5. Moguls (with legs together, hop side to side)
  6. Jumping jacks
  7. Double hops on each leg (other knee is raised when you are hopping)
  8. Repeat #5-7 two more times
  9. Cross jacks
  10. 3 fast step/hops then raise one knee and tap opposite elbow to knee
  11. Hip twist hops while arms alternate raising and lowering to side
  12. Repeat #9-11 two more times
  13. High knee run
  14. Sprint
  15. Lunge off one side of rebounder the bounce to other side and lunge off that side, continue alternating sides
  16. Repeat #13-15 two more times
  17. Stand behind rebounder, jump on top of rebounder then step backwards back onto floor
  18. Still standing behind rebounder, step on top of rebounder and raise one knee with a hop, step off rebounder and do a reverse lunge on floor
  19. Repeat #18 on other side of body
  20. Stand beside rebounder with one foot on rebounder and one foot on floor, raise floor leg’s knee with a hop and when placing foot back on ground, raise knee of rebounder foot
  21. Repeat #20 on other side of body
  22. Repeat #17-21 two more times
  23. Front of body faces the side on rebounder but you are facing/looking forward, jump forward and back (in the direction you are looking) while punching arm forward when jumping forward; about 15 seconds into the interval add a kick to front when punching
  24. Hop with feet hip width apart while doing speed bag arms
  25. Repeat #23 on other side of body
  26. Repeat #23-25 two more times

For more info on GymRa and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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