Naomi Joy Fitness: Rebounder HIIT Tabata//Cardio/Beginner Trampoline Workout

Naomi Joy has created another tabata rebounder workout--yay! But this one is beginner level, as opposed to her advanced level tabata workout. This workout is much easier than her advanced tabata workout but still a fun, solid and short cardio workout. I used it this morning as a warm up before doing one of Naomi’s more intense cardio rebounder workouts. You could even combine Naomi’s two tabata workouts–start with this one as your warm up then do her advanced tabata. That would give you a 43 minute workout. Anyway! You can obviously approach it anyway you wish. However 20 minutes is too short of a workout for me to use on its own, so I combine things. This workout is a lot of fun. I burned 139 calories. It never put me in my peak heart rate zone but it definitely warmed me up for the more intense workout that followed (30 Minute HIIT Rebounder Workout/Cardio).

This workout is structured similar to Naomi’s advanced tabata rebounder workout but it is shorter and easier than her advanced workout. 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. However, in both this and her advanced tabata workout Naomi doesn’t give you longer breaks. In this workout you do 15 20/10 intervals before you get a break. You get a 60 second recovery then you do one true (and final) 4 minute tabata circuit.

A note on the exercises below. You do the exercises in pairs then repeat the pair before moving on to the next pair of exercises. However the final exercise before your 60 second break is not repeated. After repeating #10, you get the 10 second recovery in which Naomi is previewing #11, but then you go straight to your 60 second recovery. If you are like me and don’t really need 60 seconds, then just do #11 for 20 seconds. For the 60 second recovery there is a big timer in the center of the screen. I just do #11 until it counts down to 40 seconds and take a 40 second recovery.

Rebounder HIIT Tabata//Cardio/Beginner Trampoline Workout is 19:55 minutes; 1 minute intro, 2 minute warm up and 3 minute stretch. There is a timer in the upper right hand corner of the screen, counting down the total workout time. There is another timer in the upper left hand corner of the screen counting down your intervals and recoveries. During the recovery Naomi previews the next exercise.

  1. Alternating heel dig hops, punch both arms overhead
  2. Jumping jacks, arms raise to shoulder level
  3. Repeat #1 & 2
  4. Fast feet with legs close together, push arms forward and pull them back
  5. Turbo bounce (bounce fast, legs/feet are together and hands are held in front of chest in prayer)
  6. Repeat #4 & 5
  7. Squat jump
  8. Scissor runs w/ running man arms
  9. Repeat # 7 & 8
  10. Double hip twist hops, arms are held at shoulder level and move in opposition to hips
  11. High knee sprints
  12. Repeat #10 (you do not repeat #11 for some reason)
  13. One minute 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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