45 Min Rebounder HIIT Cardio Workout w/ Abs Finisher is another super intense rebounder workout from Naomi Joy. Before I get into the workout, I have to share something that made a huge impact on this workout and all of my future rebounder workouts. Today is Christmas. For Christmas, my husband got me stronger bungees for my rebounder. This was my first workout using the stronger bungees. Holy cow what a difference they make. I cannot even explain it except to say I worked exponentially harder. Naomi’s workouts were already super intense using the bungees that came with my bellicon (strong bungees) but with the extra strong bungees? I do not think I have ever worked so hard (cardio-wise)–in a good way! What workout! BTW–one of my daughters got me the strongest bungees bellicon makes–ultra strong. I am not ready for those yet! The extra strongs kicked my butt. I will play with my extra strongs for a while. All of that to say, this workout was killer! I was working so hard! I was so worn out by the time we got to the long core circuit that I was doing all kinds of modifications just to get through it. I burned 367 calories and was in my peak heart rate zone 65% of the workout. That equals 30 minutes of a 47 minute workout in which 17 minutes is other stuff (warm up, core work, stretch). Now, if all of that scares you rather than excites you (like it does me), keep in mind every rebounder is different. I couldn’t get such an intense workout with the bungees I had before–and I tried! I always worked hard to keep pace with every trainer in every rebounder workout I ever did but I couldn’t keep up with many of them due to my bungees. That is no longer an issue! Plus, you don’t have to keep time with Naomi. Naomi’s moves are timed so you can do them at your own pace and still get an excellent cardio workout at your level. So don’t let me scare you away from an excellent workout. I just personally love bouncing fast and intense.
The cardio portion of this workout is done interval style. Each exercise is done for 45 seconds followed by 15 seconds of active recovery. At the end of the cardio you get 10 minutes of core work. Each core exercise is done for 60 seconds followed by a 20 second recovery. There is a timer on the right hand side of the screen counting down your intervals and recoveries. This workout is done voice over with excellent music. In fact, during the cardio, when we got the very last move, you are doing it for 3 solid minutes with no breaks. I was gassed out by then but the music was so motivating I got my second wind and sprinted through the final 3 minutes with Naomi.
45 Min Rebounder HIIT Cardio Workout w/ Abs Finisher is 46:57 minutes; 1:10 minute intro; 2 minute warm up, 10 minutes of core work and 4:30 minute stretch.
- Jumping jacks, arms alternate goal post/cactus arm chest press with pushing arms overhead
- 2 regular jumping jacks + double hop forward and double hop backward, raise arms overhead when jumping forward, pull arms back when jumping backward
- Knee pull hops, pulling arms down from overhead (remain on one leg the entire interval)
- Repeat #3 on other leg
- Hop with knee raised, bringing one elbow to opposite knee as it raises, alternate this move with pushing both arms overhead in a V while raising one leg out straight to side
- Repeat #5 on other side of body
- Knee pull + knee kick, pulling arms down from overhead to side, alternate legs
- Squat jumps, sticking briefly when in squat
- Alternating knee raise hop, bringing arms down from overhead and tap fingers together under thigh when it raises
- Hop with knee raise, bringing one elbow to opposite knee as it raises, alternate this move with one knee raise hop, bringing arms down from overhead and tap fingers together under thigh when it raises
- Repeat #10 on other side of body
- Wide leg hip twist hop, swinging arms in opposition to hips
- Alternating front kicks with lat pull down arms
- One hip twist hop to left + hop
- Repeat #14 on other side of body
- Scissor runs
- 3 scissor runs + 2 jump squats
- 2 side kicks, alternate legs, reach arms overhead in a V when kicking legs
- One hopping knee raise + one hopping front kick with running man arms (stay on same leg for entire interval)
- Repeat #19 on other side of body
- Repeat #18 but alternate one kick each leg
- Hop with knee raise, bringing one elbow to opposite knee as it raises–2x + 1 hopping front kick while pushing arms overhead + 1 side kick while extending arms out to sides in a T
- Repeat #22 on other side of body
- Lateral ski hops while pulling arms down to sides like ski poles
- 180 squat jumps
- Alternating hopping knee raises, hands are together, pull them down from overhead and tap knee when it raises
- High knee sprint for 3 minutes–no breaks
Core:
- Straight arm plank with hands on rebounder frame and feet on floor, bringing knee to elbow on outside of body 2x, alternate legs
- V sit on rebounder, hands hold rebounder frame, rotate hips/legs side to side, moving chest in opposite direction
- Lay on back on rebounder, hands behind head, extend legs straight on a 90 degree angle, do a full crunch pulsing elbows to knees 2x
- Pilates single leg stretch
- Lay on one hip, legs extended straight and bottom elbow/forearm on rebounder mat, crunch torso and legs up and down
- Repeat #5 on other side of body
- Lay on stomach on rebounder with arms extended beside body, raise and lower head/chest/arms and legs
For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
