GymRa: 30 Minute Trampoline Workout//Burn 250 Calories

30 Minute Trampoline Workout//Burn 250 Calories is a rebounder cardio workout led by trainer Josephine Rene. GymRa puts together some fun little rebounder workouts. This is an interval based workout but I couldn’t figure out the interval pattern. It was pretty random. But suffice to say, you get an intensity interval followed by a recovery. #3 below is always the recovery move. The workout ends with some body weight squats to finish you off. Even the squats were random. You do 3 sets of squats + squat pulses but each time you you do them you do a different number of squats and a different number of pulses. Josephine keeps you guessing!

There is a timer in upper right hand corner of screen counting down the workout. Though it claims you will burn 250 calories, I did not. According to my FitBit I burned 191 calories. Still not bad for a 30 minute workout. It was fun, too. She did not repeat many moves and even when she did, she altered the move in some way.

30 Minute Trampoline Workout//Burn 250 Calories is 29:50 minutes; 50 second intro, 5:30 minute warm up and 1 minute stretch.

  1. Jump with jump rope arms; legs change to double jacks
  2. Jumping jacks with V arms
  3. Jump with jump rope arms
  4. Jumping jacks
  5. Repeat #3
  6. Scissor run/hops
  7. Repeat #3
  8. Twist hops, arms are extended out straight to sides, alternate bringing hand to shoulder bending only at the elbow and in opposition to hips
  9. Repeat #3
  10. Double lateral ski hops
  11. Repeat #3
  12. High knee run
  13. Repeat #3
  14. Butt kick runs
  15. Repeat #3
  16. Fast feet football run
  17. Repeat #3
  18. Fast feet wide to narrow
  19. Repeat #3
  20. Shift hops with alternating cross punches
  21. Repeat #3
  22. Sprint with side punch
  23. Repeat #3
  24. Repeat #22 on other side of body
  25. Repeat #3
  26. Alternating hop knee lifts, bringing opposite elbow to knee when it raises
  27. Repeat #3
  28. Repeater knee hops, reaching arms overhead and bringing them to knee when it raises
  29. Repeat #3
  30. Repeat #38 on other side of body
  31. Repeat #3
  32. Scissor run/hops with directional changes
  33. Repeat #3
  34. Jump with speed bag arms
  35. Repeat #3
  36. Speed bag arms with butt kick runs
  37. Repeat #3
  38. March in place on rebounder
  39. Squats; hold squat isometrically and pulse
  40. Repeat #39 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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