Ripped with Ripkens: 30 Minute HIIT Trampoline Workout

Ripped with Ripkins was recommended to me by a blog reader. I’m always on the look out for well done rebounder workouts so after previewing 30 Minute HIIT Trampoline Workout, I decided to give it a try. The workout is led by Dustin Ripkins, a trainer with a lot of energy and enthusiasm. This is a cardio + strength interval based workout. All of the strength work is bodyweight strength. Dustin shows all levels of each exercise so this workout is accessible to beginners through advanced. I really enjoyed this workout. I did not do all of the exercises at the advanced level but that is because I don’t like to rebound with shoes on. Some of the exercises are done on the floor and I cannot jump on the floor without shoes on (plates and screws in my heels), so for any exercise that has floor jumping, I did an easier version of the exercise, but anything done entirely on the rebounder I did the most advanced version. I got an excellent workout. It was a lot of fun. The picture that accompanies this workout says you can burn 300+ calories. I burned 216 calories according to my FitBIt, but I bet if I had done all of the exercises at the advanced level I would have burned closer to 300 calories.

This workout is made up of one circuit of 10 exercises all done interval style. You repeat the circuit 3 times. Here is the structure: Round 1: 40 seconds of work followed by 20 seconds of rest. One minute recovery. Round 2: 35 seconds of work followed by 15 seconds of rest. One minute recovery. Round 3: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the upper right-hand corner of the screen counting down your intervals. Dustin has several more rebounder workouts I plan to try so stay tuned!

30 Minute HIIT Trampoline workout is 33:37 minutes; 3 minute warm up and 2 minute cool down/stretch. Equipment: rebounder and a mat or towel.

1. Jumping jacks
2. Elbow plank jacks (elbows on the rebounder) (or elbow plank step outs)
3. Monkey (high knee run but w/ knees out to sides, arms are in goal post, bringing elbows to knees as they raise)
4. Get on all 4s on top of rebounder and alternate hydrant with scorpion (hydrant=lifting bent leg out to side, scorpion=raise bent leg straight behind you, foot to ceiling)
5. Repeat #4 on other leg
6. Tuck jump twists, tapping opposite hand to knee (or twist jumps)
7. Tricep dips with hands on edge of rebounder
8. Fast jumps, raising knees high, with alternating arm raises in front of you
9. Sit on rebounder, torso leaned back, knees bent and feet raised, arms extended along sides, bounce bottom on rebounder while fluttering arms in pilates 100 fashion
10. Start standing on floor behind rebounder and do a full burpee–jump on rebounder, jump off and do a squat thrust with hands on rebounder mat (do a push up when lowering to plank) (he shows a low impact modification, which is what I did)

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