20 Min HIIT Mini Trampoline Workout / At Home Fat Burning Cardio

Michelle Briehler was recommended to me by a reader because I had reviewed PiYo and Michelle creates a lot of PiYo workouts on YouTube. But Michelle has also created some rebounder workouts, which is what interested me. So I decided to check her out. She currently only has 3 rebounder workouts posted on YouTube. I decided to start with her all cardio workout. I enjoyed it so much that I will probably give her other 2 rebounder workouts a try at some point. This was a fun, intermediate level cardio rebounder workout set to good music. The workout is done interval style: each exercise is done for 50 seconds followed by 10 seconds of recovery. There are 20 different intervals but after the interval portion is done, there is more cardio rebounding. It is less intense than the interval cardio but it still keeps your heart rate elevated and is a lot of fun.

20 Min HIIT Mini Trampoline Workout is 32:16 minutes; 2:30 minute warm up and 3:45 minute cool down and stretch.

  1. Single knee pull hops (change legs halfway through interval)
  2. Hop front, hop back + one jumping jack
  3. Alternating low front kick hops, Michelle shows various arm movements during this move
  4. 4 wide high knee runs + 4 wide hops
  5. Squat jacks
  6. 6 single leg front kicks + 2 single leg knee pulls (same leg)
  7. Repeat #6 on other side of body
  8. Hopping hamstring curls
  9. Single leg side kick hops, push one arm overhead and one out to side
  10. Repeat #9 on other side of body
  11. Lateral hops to single-single-double pattern
  12. Hip twist hops, arms move in opposition
  13. High knee sprint with directional changes
  14. Jumping jacks; changes to double jacks
  15. Scissor runs to single-single-double pattern; changes to singles
  16. High knee runs, hands are behind head, bring elbow to opposite knee as it raises–with directional changes
  17. Knee raise hop + front kick hop–all on same leg, bring hands together under thigh during knee raise then push arms overhead during kick; change legs halfway through interval
  18. Squat jumps; add quarter turns
  19. Hop on one foot; change to other foot halfway through interval
  20. Jumping jacks, reach arms forward and pull elbows back

Continue bouncing but intervals are over.

  1. Front kick hops
  2. Double knee pull hops
  3. Double insole tap hops; changes to singles; faster singles
  4. Jumping jacks
  5. Hop with legs/feet close together and in shallow squat
  6. Pendulum hops with jumping jack arms
  7. Jog to single-single-double pattern
  8. Repeat #6 & 7
  9. Basic hop
  10. Jack legs once + one tuck jump
  11. Repeat #6 & 7

For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


5 thoughts on “20 Min HIIT Mini Trampoline Workout / At Home Fat Burning Cardio

  1. Thank you for the review!! You do a phenomenal job with the detailed choreography. That’s more than I do! I just listen to the music, pick a few moves that feel right and jot it down. Sometimes it changes depending on the vibe I get from others or inside myself. Again grateful for your honest review. Michelle B

    Liked by 1 person

    1. Thank you for creating your rebounder workouts–however you do it. I am no good at putting workouts together for myself. It’s the excellent workouts that you and other trainers put together that keep me coming back for more. If I had to create my own workouts, I would probably quit working out!


  2. It was me that recommended her! I love her PiYo. May I also suggest, for heavy weight workouts (so many), to try Caroline Girvan. She is the fittest and hardest trainer on YouTube IMHO. Similar music to Heather Robertson too. For mobility / stretch try CDorner fitness – she talks all the way through and it is a wonderful distraction. She has many other workouts with really good music.


    1. I just checked out Caroline Girvan and I am very impressed! Thanks for the heads up! I just saved a workout that I think I will try.

      I previewed a CDorner workout a month or so ago because I have gotten a lot of recommendations for her. I got through half of it and turned it off. She talked a lot and mostly about non-workout things. Plus she stopped repeatedly and walked partway out of the picture (sometimes all of the way) while telling the exercisers to keep going. I don’t mind things like that occasionally but this was a 30 minute workout and she did it 4 or 5 times in just the first half of the workout. I tend to like trainers who primarily talk about the workout during the workout–and do the majority of the workout with you. So I won’t be doing any of her workouts. But Caroline Girvan looks like she could be a new go to trainer for me.


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