45 Min Rebounder Killer Cardio Workout / Fitness Trampoline / CARDIO SWEAT

How exciting! Another long cardio rebounder workout from Naomi Joy. I couldn’t wait to try this one. And wow–did it deliver! This is another super intense, no breaks (so no intervals, just straight cardio) cardio workout but Naomi gives you a long and wonderful stretch at the end. It felt so good. I burned 449 calories and was in my peak heart rate zone 49% of the workout. Although there are no timed recoveries, thankfully Naomi does include some recovery level moves so you can regroup. She also seems to save some of the most intense moves for the very end of the workout. So you are really pushing through at the end. Which made the long relaxing stretch even more welcome. I make it sound all brutal. It was tough but it was also a lot of fun. Her workouts always are intense but also very enjoyable. None of the moves were complicated though some were challenging. You get tuck jumps and squat jumps and also a move where you are hopping on one leg while doing leg circles with the other leg. I have a T bar on my rebounder. I do not use it very often but I am glad it is there for moves like that one.

45 Min Rebounder Killer Cardio Workout / Fitness Trampoline / CARDIO SWEAT is 54:14 minutes; 3 minute warm up and 7:20 minute stretch. There is a timer in the lower right hand corner of the screen, counting down the workout time. You need a dynaband or resistance loop or even just a towel for the stretch at the end.

  1. Basic bounce; add reaching arms overhead and pulling them down to your sides
  2. Double jacks, bring bent arms up in front of face in prayer then push arms straight back behind you
  3. Regular single jacks, raising arms to shoulder level
  4. Basic bounce, arms are raised to shoulder level, pull elbows back behind you and cross arms in front
  5. Basic bounce with large arm circles
  6. Scissor runs, arms are moving high to low
  7. Hop knee raise + hop kick (stay on same leg) 8x before changing legs; changes to 4x before changing legs
  8. High knee runs; add large arm circles
  9. Alternating front kick hops with jumping jack arms; arms change to running man arms
  10. Repeat #7 but for 2 reps each leg
  11. Alternating front kick hops
  12. Wide leg double hop hip twists, arms are raised to shoulder level and move in opposition to hips; changes to single hops
  13. Elbow to knee hops (stay on same leg)
  14. Repeat #13 on other leg
  15. Repeat #13 & 14 on each side 8x; changes to 4x before changing sides; changes to 2x before changing sides; changes to singles
  16. Repeat #12
  17. Fast feet, swinging arms forward and back; continue fast feet but alternate wide to narrow
  18. Single knee raise hop, tap fingertips together under thigh as it raises, 8x before changing legs; changes to 4x before changing legs; changes to 2x before changing legs
  19. High knee runs, tap fingertips together under thigh as it raises
  20. Fast feet, wide to narrow while swinging arms forward and back
  21. Fast feet with legs wide while doing large arm circles
  22. Basic bounce, tapping one leg out to the side and back in; raise arms to shoulder level and extend arms out to sides in a T when foot taps out then bend elbows, bringing fingers together in front of chest when foot taps in; side tap changes to side kick
  23. Repeat #22 on other side of body
  24. Alternating side kick hops, both arms punch overhead every time you kick
  25. Basic bounce, arms are raised to shoulder level, pull elbows back behind you and cross arms in front; arms change to reaching arms overhead and pulling them down to your sides
  26. Hop on one leg, other leg is raised and doing bent knee leg circles front to back, arms are extended to sides in a T
  27. Alternating front kick hops with double arm front punches; arms change to overhead punches
  28. High knee run
  29. Shift hop side to side while swinging arms forward and back in opposition to each other; shift hops change to single-single-double pattern
  30. Alternating toe taps in front of you with legs together
  31. Basic bounce with legs/feet together, arms are raised to shoulder level, pull elbows back behind you and cross arms in front; changes to hopping forward and back
  32. Legs/feet still close together, hop side to side (lateral skiers), reaching arms overhead and pulling them down to your sides
  33. Legs/feet still close together, hop forward and back, reaching arms overhead and pulling them down to your sides
  34. Repeat #32 & 33
  35. Hopping side knee raise while bringing same side arm down from overhead so elbow taps thigh when it raises (remain on one side of body)
  36. Repeat #35 on other side of body
  37. Repeat #35 & 36, 8 reps of each; changes to 4 reps of each; changes to 2 reps of each
  38. Monkey (wide high knee runs (legs are wide, knees are turned out to sides), arms are open to sides in goal post, bringing elbow to knee when it is raises); continue this move but legs and arms alternate wide to narrow (regular high knee run)
  39. High knee run, hands are stacked and tap thigh as it raises, twisting torso side to side
  40. Cross body knee pulls (arms are raised overhead to one side of body, opposite knee raises, bring hands to knee as it raises (remain on one side of body) 8x before changing sides; changes to 4x before changing sides; changes to 2x before changing sides
  41. High knee runs
  42. Basic bounce, reaching arms overhead and pulling them down to your sides
  43. Double jack legs, pushing arms overhead when feet are together and pulling them down when legs are wide; changes to singles
  44. Repeat #41; add directional changes
  45. High knee sprints
  46. High bounces (these are the feel good bounces–so a recovery move)
  47. Squat tuck jumps, stick at bottom while in squat; changes to fast squat tuck jumps with no sticking at bottom, pushing arms overhead when knees are raised
  48. Single leg hamstring curl hops, arms are raised to shoulder level, pull elbows back behind you and cross arms in front
  49. Repeat #48 on other leg
  50. Repeat #47
  51. Repeat #48 & 49
  52. Repeat #51, 8 reps each leg; changes to 4 reps each leg; changes to 2 reps each leg
  53. Basic bounce with large arm circles
  54. Kick one leg out to front on a diagonal, arms are in guard and punch opposite arm in direction leg kicks as it kicks
  55. Repeat #54 on other side of body
  56. Repeat #54 & 55 for 8 reps each side; changes to 4 reps each side; changes to 2 reps each side; changes to singles (alternating sides, one rep each side); continue singles but legs are now kicking straight in front of you
  57. Basic bounce, reaching arms overhead and pulling them down to your sides
  58. Hip twist hop to side, back to center, hip twist hop to other side then back to center, arms are raised to shoulder level and move in opposition to hips
  59. Shift hop side to side while swinging arms forward and back in opposition to each other
  60. Squat jumps, sticking briefly when in squat, 8 reps
  61. Remain in squat and do fast low hops (feet barely raise off mat but push down hard)
  62. Fast jack the legs, bring bent arms up in front of face in prayer then pull elbows back behind you
  63. Repeat #32
  64. High knee runs, tap fingertips together under thigh as it raises; add directional changes
  65. Repeat #60-62
  66. Repeat #64
  67. Repeat #32
  68. Repeat #60-64
  69. High knee sprints

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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