Naomi Joy Fitness: 45 Min Rebounder Cardio Workout / Burn Calories Workout at Home

45 Min Rebounder Cardio Workout / Burn Calories Workout at Home is is another fun and tough rebounder workout from Naomi Joy. This one is all cardio–nonstop. I was working very hard. In fact, according to my FitBit I spent 55% of this workout in my peak heart rate zone! The rest of the time I was high in my cardio zone. This workout was a lot of fun, too. Naomi put together a lot of unique combinations that actually made your brain work, too. There is nothing complex but I still had to focus more to follow some of the combos and keep time with Naomi. On top of that, I am sore from the workouts I did yesterday. Mostly my inner thighs but my chest, too. There are a lot of knee raises and kicks in this workout. This is never a problem for me and it wasn’t a problem this morning but what surprised me is how much I felt those moves in my inner thighs. You never notice all of the muscles that are being worked with some exercises until the muscles are sore. By the end of this workout I was worn out! I burned 459 calories! Excellent and intense cardio workout!

45 Min Rebounder Cardio Workout / Burn Calories Workout at Home is 53:52 minutes; 40 second intro, 2:30 minute warm up and 6:30 minute stretch. Equipment: rebounder and a fitness loop for the stretch at the end.There is a timer in the lower right hand corner of the screen, counting down the workout time.

  1. Basic bounce; reach arms overhead and pull down; arms are raised to shoulder level, cross bent arms in front of you the pull elbows back, squeezing shoulder blades together
  2. Hop with legs/feet together, hands are held chest level in prayer
  3. Lateral skier hops (hop side to side, hands still in prayer); add reaching straight arms overhead and pulling them down to sides
  4. Hop with single knee raises, arm pattern= pull arms down from overhead to knee when it raises + pull arms down from overhead but arms are wide and elbows pull down to sides (you also turn knee out to side when it raises–but only for this arm movement) + put hands behind head and bring opposite elbow to knee as it raises 2x
  5. Repeat #4 on other side of body
  6. Alternate #4 & 5
  7. Hopping hip twists, arms move in opposition to legs
  8. Jumping jacks
  9. Bounce on one leg with other knee raised; add punching both arms overhead
  10. Repeat #9 on other leg
  11. Bounce on one leg with other knee raised, arms are extended to sides in a T and held isometrically, raised leg kicks as you hop
  12. Repeat #11 on other leg
  13. Jumping jacks
  14. Alternating hopping front kicks with both arms raised overhead and held there
  15. Hopping hip twists with level changes (lower into a squat for 4 counts), arms move in opposition to legs
  16. Double jacks, arms raise overhead when legs are together and extend straight out to sides in a T when legs are wide
  17. Double hopping hip twists with arms raised to sides
  18. Jumping jacks with direction changes (front, side, front, other side)
  19. Repeat #3 but with double hops to each side
  20. Single knee pull hops, reach arms overhead and pull them down to knee when it raises with hands stacked
  21. Repeat #20 on other side of body
  22. 2 single knee pulls (done #20 style) + 4 hopping hip twists w/ arms moving in opposition
  23. Repeat #22 on other side of body
  24. Combine #22 & 23 (2 single knee pulls + 4 hopping hip twists + 4 single knee pulls other side of body)
  25. One hopping hip twist to the right + one high jump
  26. Repeat #25 on left
  27. Fast basic bounce
  28. Scissor runs, alternate pushing arms straight out in front of you (she calls the “blade arms”)
  29. Double scissor 2x + 2 wide basic bounces + one high jump
  30. Cross jack the legs; raise arms to shoulder level and cross arms in front of you then open them out to sides in time with legs
  31. Repeat #29
  32. Fast basic bounce, push arms in front of you and pull elbows behind you (arms close to sides)
  33. High knee run with jumping jacks arms; legs change to alternating front kicks
  34. Hop kick one leg out to side + hop knee raise (same leg), when kicking the arms go overhead in a V, when knee raises bringing opposite elbow to knee
  35. Alternating front kicks with jumping jack arms
  36. Repeat #34 on other side of body
  37. Monkeys (high keen run with legs are wide, knees turned out to sides, arms are open to sides, bring same side elbow to knee when it is raises while other arm pushes overhead)
  38. Continue #37 but legs and arms alternate wide to narrow
  39. Fast feet run (feet are close together), swing straight arms to side, overhead and to other side in a circle the hold straight arms briefly to one side before reversing the circle
  40. High knee sprint
  41. Bounce + knee raise, alternate knees with a bounce between each knee raise, hands are together in prayer–arm pattern=chop arms to one hip when knee raises then to other knee when it raises + push arms (still in prayer) overhead when knee raises then open arms in goal post/cactus when other knee raises
  42. High knee sprint with directional changes
  43. Continue high knee sprint but legs alternate wide to narrow
  44. 4 squat jumps + high knee sprints, alternating pushing arms overhead
  45. Basic bounce with large arm/shoulder circles
  46. Single leg hopping insole taps (arms are extended overhead, lower opposite hand to tap insole when you raise it)
  47. Repeat #46 on other leg
  48. Repeat #46 & 47 for 8 reps each leg then for 4 reps each leg then 2 reps each leg then singles
  49. Faster alternating insole taps
  50. Repeat #45
  51. Single leg kick to the front + single leg kick on a diagonal (same leg); add punching both arms overhead when kicking to the front then punching both arms toward the leg as it kicks diagonally
  52. Hopping knee raises (same leg as #51), raise straight arms to sides then bring fingertips together under thigh when knee raises
  53. Repeat #51 & 52 on other side of body
  54. Alternating front kick hops, arms are raised to shoulder level, elbows bent with hands in front of chest, palms facing floor, open arms out to sides in a T then return them to start
  55. Repeat #39
  56. Repeat #32
  57. Squat jumps, with each jump arm position changes–first overhead in a V, then out to sides in a T and in a low/upside down V, continue rotating through these 3 arm movements
  58. Repeat #32; continue this move but travel–front, side, front, other side
  59. Repeat #57
  60. Rocking horse (one hopping knee raise + one hopping hamstring curl with other leg); add reaching arms overhead when knee is raised and pulling arms down when doing hamstring curl
  61. High knee run, hands are stacked in front of you, bring hands hip to hip as you run
  62. Repeat #60 with leg movements swapped
  63. Alternating hopping insole taps, arms are raised overhead, hand taps opposite insole as it raises
  64. Basic bounce
  65. 4 tuck jumps (begin in squat and land in squat)
  66. High knee sprint with arm circles
  67. Repeat #65 & 66 three more times
  68. High knee run, legs alternate wide to narrow
  69. Repeat #65
  70. High knee runs
  71. Repeat #65 & 70 three more times
  72. Bounce + knee raise, alternate knees with a bounce between each knee raise, hands are together in prayer, chop hands to one hip when knee raises then to other knee when it raises
  73. Continue lower body portion of #72 but now hands are behind head, bring elbow to opposite knee as it raises
  74. Repeat #61
  75. Repeat #72, but now raise prayer hands overhead and chop it down to hip when knee raises
  76. Repeat #73
  77. Repeat #61
  78. Alternating front kicks, raise arms overhead and wave them side to side in time with kicks; add directional changes
  79. Hopping hip twist side to side, arms raised to shoulder level and move in opposition to hips
  80. Basic bounce with large arm/shoulder circles

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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