Naomi Joy Fitness: 30 Min Mini Trampoline HIIT Cardio Workout

Naomi Joy generally creates intense and advanced rebounder workouts. Her latest offering is a little different. 30 Min Mini Trampoline HIIT Cardio Workout is an easier rebounder workout–but it’s not easy! The long YouTube title includes the word “beginner,” but that is relative. A beginner to rebounding yes–this is kind of beginner. Not absolute beginner. A beginner to exercise? No. Naomi excludes kicks and jumps but still gives you an excellent cardio workout. True, it was not as intense as her advanced offerings, but I was still sweating buckets and burned 259 calories! I thoroughly enjoyed it. I felt there was more focus on upper body moves in this workout to help elevate the heart rate but that could just be because the foot work is easier than usual so I was more focused on the upper body. Whatever the reason, she had a lot of unique and fun arm movements that I really enjoyed. Oh, and there are no squat jumps! So this is definitely easier. I had no lower body burn out in this workout.

This workout is set outside with more beautiful scenery–a city scape and a fountain are behind Naomi. She has lots of curious people strolling along the pier, watching her as they pass. She moves her rebounder to a different position during the stretch so you get a full view of the beautiful fountain. This workout is done interval fashion: 45 seconds of work followed by 15 seconds of rest. There is a timer in the upper left hand side of the screen, counting down the total workout time. There is another timer at the bottom right hand side of the screen counting down your intervals and recoveries. Naomi previews the next move during the recovery. This workout is done voice over to great, motivating music.

***05/14/21 Update: I love this workout! I have returned to it several times. I adore Naomi’s more advanced workouts and I also return to those frequently, but this workout is so feel good. I get a great cardio workout and the time flies. I am so involved in each move because they are fun, the music is wonderful and driving, the scenery is beautiful and many of the movements require some concentration–which again, distracts you from the time and the interval is over before you know it. And because this isn’t as intense as her other workouts, you never get worn out. Just super fun and effective cardio. After returning to this workout today, I decided it earned a place on the rebounder Top 10 List.***

30 Min Mini Trampoline HIIT Cardio Workout is 36:16 minutes; 50 second intro, 2:30 minute warm up, 30 second cool down and 4 minute stretch.

  1. Basic bounce with 2 arm circles plus a “chest opener” side to side (arms extended in front of you, one arm opens to the side, repeat on other arm)
  2. Alternating toe tap hops to the front with 2 cactus/goalpost chest fly arms + 2 lat pull down arms
  3. Alternating heel digs with bicep curls into overhead punch
  4. Single leg heel dig + single arm front punch (punch with opposite arm)
  5. Repeat #4 on other side of body
  6. Around the world jumping jacks (2 jacks in each direction)
  7. Basic bounce, arms are extended straight in front of you doing small, fast criss-crosses, hands change from palms up to palms down with each criss-cross
  8. Repeat #6 circling in the opposite direction
  9. Hopping single leg toe taps to the front, same side arm is extended out straight to side and held there while other arm punches overhead
  10. Single leg hopping toe taps in and out to side, arms are held at shoulder level and elbows bend side to side
  11. Repeat #9 & 10 on other side of body
  12. Basic bounce, hands are held together and chop down across body to opposite hip, 2 chops each side
  13. Double hopping hamstring curls each leg, arms pull down from overhead to sides of body (lat pull down arms)
  14. Hip twist hops, arms are extended to sides at shoulder level and elbows bend in opposition to hip twist
  15. 6 pulse squat jump (6 small hops while in squat + one jump)
  16. Double knee pull hops, reach arms overhead, hands stacked, and pull them down to knee as it raises
  17. Quarter turn hops, reach arms overhead and pull them down (basic bounce 3x in each direction, forward then to the side, back to front then to other side)
  18. Jump with legs/feet together, with palms together at chest level push arms straight in front of you, open arms out to sides, close arms bringing palms together again then bend elbows, pulling hands back to chest
  19. Alternating heel dig hops with arms in genie
  20. Lateral ski hops, arms reach forward and pull back to hips
  21. Hopping hip twists, arms are reached overhead as if holding a big beach ball
  22. 5 basic bounces holding hands together in prayer + 2 jacks
  23. Alternating toe tap hops to the front while punching arms overhead
  24. High knee sprint
  25. Fast feet, arms are straight and circle to side, overhead, to other side then down before changing direction
  26. High knee sprint

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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