Naomi Joy Fitness: Rebounder HIIT Tabata Workout // Advanced Rebounder Workout

Another fun and awesome workout from Naomi Joy! I love tabata workouts so I was excited when Naomi uploaded a tabata rebounder workout. Two of my favorite things! Rebounder HIIT Tabata Workout // Advanced Rebounder Workout is an intense high intensity interval training (HIIT) workout using the tabata protocol. Tabata circuits are usually done in 4 minute blocks: intervals of 20 seconds of work followed by 10 seconds of recovery; repeat this 20/10 interval 8 times for a 4 minute tabata circuit. You usually get a short active recovery (30-60 seconds) before moving on to another tabata circuit. Naomi does not do them that way. She decided you don’t need no stinking break–other than 10 seconds. You run straight through 24 20/10 intervals before you get a 30 second recovery. Then you do one true (and final) 4 minute tabata circuit. This workout was intense! Especially when you get to the fast squat jumps. Leg burn out! It was tons of fun though. My husband commented that when he sees me on my rebounder I am almost always smiling. That is especially weird because I have RBF (resting b*tch face). He said I was grinning during this workout. I did this as my doubles workout today (second workout of the day at the end of my work day) but due to the length this would be an excellent finisher workout–some fun and intense cardio to finish off a strength workout.

During the first exercise, words appear along the bottom of the screen informing you that this workout is about speed and power, and to try to move faster than the music. Since it is a HIIT workout using the tabata protocol, it is important during the 20 seconds of work to go as fast as you can, which means pushing down into the rebounder so you are doing it with good form.

Rebounder HIIT Tabata Workout // Advanced Rebounder Workout is 23:29 minutes; 45 second intro, 2:45 minute warm up and 3 minute stretch. There is a timer on the right side of the screen, counting down your workout time. There is another timer in the upper left hand corner of the screen counting down your intervals and recoveries. Naomi previews the next exercise during the recoveries.

  1. Jumping jacks with arms in goal post (arms do a goal post chest fly)
  2. Sprint
  3. Repeat #1 & 2 two more times
  4. Fast hops with legs/feet together, with elbows bent, push arms forward and pull them back
  5. Squat jumps (hands are together in prayer when in squat, push arms overhead in a V when jumping)
  6. Repeat #4 & 5 two more times
  7. Hopping alternating insole taps
  8. High knee runs, tap fingertips together under thigh as it raises
  9. Repeat # 7 & 8 two more times
  10. 2 hops + one tuck jump
  11. Alternating front kick hops with jumping jack arms
  12. Repeat #10 & 11 two more times
  13. 30 second recovery
  14. Repeat #1 & 2
  15. Repeat #4 & 5
  16. Repeat #7 & 8
  17. Repeat #10 & 11

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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