30 Min Mini Trampoline Rebounder HIIT Cardio Workout

I’ve gone stalker on poor Naomi Joy (stalking on YouTube that is). I was waiting Saturday morning for her to post her newest rebounder workout. Once it popped up, I immediately previewed it and was excited! Another awesome rebounder cardio workout. I scheduled it for my doubles workout today. I just finished it and I loved it! This workout is done outdoors with a beautiful mural by Galactikitty.art behind Naomi. In addition, she is not doing this workout alone. Naomi has a friend with her who is doing easier modifications for a few of the exercises. Naomi and her friend looked as if they were having a great time as they kicked my butt. This was a major calorie burner for me–300 calories in 30 minutes! Not bad at all. I love all of Naomi’s rebounder workouts but her interval ones are my favorites. I like the breaks to quickly wipe the sweat away or get some water. Naomi put squat jumps near the end of this workout and those always burn my legs out. When you get to the last exercise–high knee sprints for 2:40 minutes, my legs felt like they were ready to gas out. But the great music and Naomi’s infectious energy gave me my second wind to sprint through to the end.

This workout is done interval style: 45 seconds of work followed by 15 seconds of recovery. The workout is done voice over. There is a timer in the lower left hand corner of the screen, counting down the workout time. There is another timer in the upper right hand corner of the screen counting down the intervals and recoveries. Naomi previews the next exercise during the recoveries.

30 Min Mini Trampoline Rebounder HIIT Cardio Workout is 35:32 minutes; one minute intro, 2 minute warm up and 3 minute stretch.

  1. Alternating heel dig hops
  2. Double hop hip twists, arms are held shoulder level and elbows bend in opposition to hips
  3. Single leg hamstring curl hop, arms pull down from overhead to sides
  4. Single leg side kick hops, arms push out straight in an overhead V
  5. Repeat #3 & 4 on other side of body
  6. Single leg knee raise hop, arms are held at shoulder level, elbows bent and palms stacked, twist arms/upper body toward knee as it raises
  7. Repeat #6 on other side of body
  8. Lateral hops with legs/feet close together, arms reach in front of you then pull down to sides like ski poles
  9. Fast feet, arms are held at shoulder level, reach arms in front of you then pull them back behind you, keeping arms straight in a sort of swimming motion
  10. Sprints with directional changes
  11. Fast feet, wide to narrow, raise arms out to sides in a T then bring then down in front of thighs
  12. Double hop squat jacks, reach arms in front of you when legs are together and pull them back behind you when legs are wide
  13. One knee raise hop + one front kick hop–both on one leg, alternate legs–arms reach out to sides in a T when knee raises and reach overhead when kicking
  14. Jumping jacks
  15. 2 hops + one tuck jump
  16. Fast hops, arms are raised in goal post, palms facing away from you, push palms away as you hop
  17. Single leg front kick hop while punching arms overhead
  18. Single leg front kick hop, raise arms out to sides and when you pull them down, fingers touch under thigh as it kicks
  19. Repeat #17 & 18 on other leg
  20. Alternating hopping knee raises, raise arms out to sides and when you bring them down, fingers touch under thigh as knee raises
  21. “Turbo bounce” (legs/feet are close together, bounce fast while reaching bent arms forward and pulling elbows back behind you)
  22. Squat jump, reach arms overhead in a V when jumping
  23. High knee runs with directional changes
  24. Quarter turn squat jumps
  25. High knee sprints for 2:40 minutes

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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