Naomi Joy Fitness: HIIT Cardio & Abs

HIIT Cardio & Abs is another tough and advanced rebounder workout from Naomi Joy. She is awesome! I worked so hard in this one, I was feeling a little weak afterwards! Though it worked me hard, the cardio intervals were all doable for me but when we got to the core work–a solid of minute of some of the exercises was killer and I had to drop to a modified version 30-40 seconds into the interval. Thank you Naomi for working me hard–again! Love your rebounder workouts! I hope she keeps creating them. I am planning to create a rebounder rotation and the more rebounder workouts I have to choose from, the better!

Here is the structure of this workout: 19 minutes of HIIT cardio: 45 seconds of work followed by 15 seconds of recovery. This workout is done voice over with excellent music that really drives the intervals. There is a timer in the upper right hand corner of the screen counting down your intervals and your recovery periods. During the recoveries, Naomi previews the next exercise. For the core work, you do each exercise for 60 seconds and you get a 20 second recovery between exercises. The warm up is relatively short, but you can do like I do and already be bouncing on your rebounder during the one minute intro. Naomi is working just as hard as you are in this workout! It is very motivating!

HIIT Cardio & Abs is 35:19 minutes; 1 minute intro, 1:45 minute warm up, 19 minutes of cardio, 9 minutes core work and 3:30 minute stretch.


  1. Scissor runs
  2. Double squat jacks
  3. Single left front kick while pushing both arms overhead in a V
  4. Single leg jack (stay on same leg) pushing both arms in and out straight to sides
  5. Repeat #3 & 4 on other side of body
  6. Fast feet wide to narrow
  7. Alternating front kicks with hops, pulling arms down from ceiling to thighs
  8. Squat jumps (stick briefly when in squat)
  9. Hop with knee raise + hop with kick (same leg both moves the entire interval), when raising knee bringing opposite elbow to knee, when kicking bringing hand to calf
  10. Repeat #9 on other side of body
  11. High knee sprints with directional changes
  12. Side knee raise hops (stay one side of body) bring same side elbow down from overhead to thigh as it lifts
  13. Repeat #12 on other side of body
  14. High knee sprint, wide to narrow
  15. Ski jumps side to side, pull arms down from high in front of you to down past thighs (like ski poles)
  16. Double hop knee raise, alternate legs
  17. Wide squat jump, pushing arms overhead in a V when jumping
  18. High knee sprint


  1. Straight arm plank with hands on rebounder frame and feet on floor, bring one knee to same side elbow on outside of body, then bring the same knee under the body to the opposite elbow then bring knee back to same side elbow on outside of body then return leg to plank, alternate legs
  2. Forearm side plank with elbow/forearm on rebounder canvas and feet on floor, top arm is raised overhead, raise and lower hips
  3. Repeat #2 on other side of body
  4. V sit leg lift (sit on rebounder, lean back and hold the sides of the rebounder, raise both legs straight so body is in V, alternate lowering legs almost to rebounder frame)
  5. Lay flat on back on rebounder, raise both straight legs to ceiling, lower legs then open them, circling them back up and bringing them together back at starting position
  6. Bicycle maneuver–pulse tap elbow to opposite knee 4x before changing sides
  7. Lay flat on back, lower straight legs to about 45 degrees and hold isometrically

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


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