GymRa: 30 Min Cardio Rebounder Routine

30 Min Cardio Rebounder Routine is an excellent rebounder cardio workout led by Gymra trainer Jen Brown. Jen is doing this workout outside with a large body of water behind her. It must be the Pacific because she says at one point that she is in LA. The structure of this workout is blocks of exercises. There are 4 exercises in each block and each block is repeated 3 times. Each exercise is done for 30 seconds and no recoveries. You are working out nonstop. There is a timer in the upper left hand corner of the screen counting down the workout.

You can take the exercises at your own pace. Jen doesn’t do them HIIT fashion so you can get a great steady state cardio workout, or really push yourself. I approached it as more of higher intensity steady state cardio workout. I did push myself but I didn’t go all out. I burned 243 calories. Excellent and fun cardio workout.

30 Min Cardio Rebounder Routine is 30:05 minutes; 30 second intro, 2 minute warm up and 3 minute stretch.

Block 1:

  1. Jack the legs while swinging the arms forward and back
  2. Scissor runs with running man arms
  3. Jump forward and back
  4. Alternating low front kicks
  5. Repeat #1-4 two more times

Block 2:

  1. Punch right + kick right (with hops)
  2. Hop twist side to side
  3. Repeat #1 on left
  4. Double jacks
  5. Repeat #1-4 two more times

Block 3:

  1. High knee runs
  2. Lateral ski hops
  3. Jumping jacks swinging the arms to the side and forward
  4. Hopping front kick + side kick (change legs halfway through interval)
  5. Repeat #1-4 two more times

Block 4:

  1. Cross knee drive hops (remain on same leg)
  2. One jack legs + jump forward and back
  3. Repeat #1 on other leg
  4. High knee sprints
  5. Repeat #1-4 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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