Beginner Trampoline Workout | Rebounder Cardio | Jump it!

Jump it! Beginner Trampoline Workout is a fun rebounder workout from Michelle Briehler. It is primarily a steady state recovery level cardio workout but it also has some balance work, some lower body work and some core work. You even do some push ups. I thoroughly enjoyed this workout. I am not a beginner and, as far as rebounding goes, I might even be considered advanced (or at least high intermediate), and I did not find this to be a beginner level rebounder workout. It definitely isn’t advanced nor was the cardio intense but when you are introducing side kicks and tuck jumps on a rebounder, you have taken it out of the beginner realm.

This workout was done to a slower tempo than most rebounder workouts I do, which is one of the things that lowered the intensity. I love super intense rebounding but I also really enjoy workouts that are more fun and low key like this workout. It was a lot of fun. If you are new to rebounding but not new to exercise then I think you can handle this. It is a great introduction to rebounding for an experienced exerciser. But if you are new to exercise then I would not start here. Personally, I loved it and I hope Michelle makes more recovery level rebounder workouts similar to this one.

Jump it! Beginner Trampoline Workout is 30:05 minutes; 50 minute intro; no designated warm up and 3 minute cool down/stretch.


  1. Shift hop side to side
  2. Basic bounce
  3. 4 hops with legs wide + 4 hops with legs together, when legs are together raise arms overhead; changes to double jumps wide then narrow (double jacks)
  4. Alternating heel digs to single, single, double pattern
  5. Double jacks
  6. Repeat #4
  7. Alternating hopping knee raises, reach arms overhead and pull down to leg when knee raises
  8. Double hops forward and back, reach arms forward when hopping forward, push arms behind you when hopping back
  9. Repeat #7 & 8
  10. Jumping jacks
  11. Repeat #4
  12. Repeat #8
  13. Repeat #7
  14. Basic bounce
  15. Alternating hopping hamstring curls, reach arms in front of you and pull them back, keeping arms at shoulder level
  16. 4 single hopping knee raises each leg
  17. One hopping knee kick + one hopping knee raise with alternating front punches
  18. Repeat #15
  19. Repeat #17
  20. Jumping jacks
  21. Repeat #15
  22. Repeat #17
  23. Repeat #5
  24. Repeat #15
  25. Repeat #17
  26. Shift hop side to side
  27. Hopping hip twists
  28. Alternating heel digs
  29. Repeat #27 & 28
  30. Single leg front kick on a diagonal, 4 kicks each leg, reach arm overhead and pull elbow down to thigh when kicking
  31. Repeat #29 & 30 several more times
  32. Hop with legs/feet together, reach arms overhead and pull them down
  33. Repeat 31 & 32
  34. Shift hop side to side
  35. Hopping single knee raise, opposite hand is behind head, bring elbow to knee when it raises, other arm is extended out to side
  36. Single leg kick out to side, push both arms overhead when kicking
  37. Repeat #27
  38. Repeat #35 & 36 on other leg
  39. Repeat #27
  40. Repeat 35 & 36
  41. Repeat #38
  42. Jumping jacks
  43. 3 jumping jacks + one tuck jump
  44. One jumping jack + one tuck jump
  45. Squat jacks

Balance work:

  1. Balance on one leg, reach opposite arm overhead, raise other knee out to side, bring elbow down to tap thigh when knee raises, other arm is extended straight to side for balance
  2. Still balanced on one leg, lift and lower other straight leg to side, both arms are extended overhead
  3. Hinge forward, hold rebounder frame with both hands, raise one leg up behind you, bend and straighten knee, pushing foot upward
  4. Single leg bounce, first slow then faster
  5. Shift hop side to side
  6. Repeat #1-4 on other side of body


  1. Shift hop side to side while also twisting hips
  2. Alternating front kicks, reach arms overhead and pull them down when kicking
  3. Double ski hops side to side, reach arms overhead and pull them down; arms change to raising and lowering in opposition to each other
  4. Repeat #2
  5. Alternating kicks on a diagonal to corner
  6. Repeat #4 & 5
  7. Lateral ski hops to single, single, double pattern, arms raise and lower in opposition to each other in time with hops
  8. Repeat #6
  9. High knee run
  10. Sprint; add directional changes

Core: (5 minutes)

  1. Lay on back on rebounder, hands hold rebounder frame behind head, raise both legs, knees are bent at 45 degree angle, alternate lowering one leg and tapping toe to ground; changes to raising and lowering both bent legs
  2. Still laying on back on rebounder, hands still holding rebounder frame behind head, do reverse crunch with straight legs
  3. Still laying on back, hands behind head, head/shoulders elevated, scissor straight legs
  4. Still laying on back, place feet on floor, hands behind head, crunch 2x then reach arms toward knees and crunch higher once
  5. Still laying on back, hands behind head, raise legs with knees bent at 45 degrees, crunch upper body
  6. Forearm plank with forearms on rebounder and feet on floor; add alternating leg raises
  7. Forearm plank hold; add tapping leg out to side, alternate legs
  8. Straight arm plank hold with hands on rebounder and feet on ground; push ups; add alternating leg raises (raise one leg while lowering torso)
  9. Down dog stretch with hands on rebounder and feet on floor


  1. Shift hop side to side
  2. Jumping jacks
  3. Continue jacking legs but arms change to large arm circles
  4. Alternating knee raise hops, arms raise out to sides higher than shoulder level then tap fingers together under thigh when raising knee
  5. Jump high, pushing arms overhead while opening legs (split jump)
  6. Rock star hops
  7. Tuck jumps

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


3 thoughts on “Beginner Trampoline Workout | Rebounder Cardio | Jump it!

  1. I haven’t jumped on a trampoline in years, I have to try it though, hope i don’t hit the ceiling in my apartment.


  2. How many times do you have to re-watch the workout in order to get every single exercise noted/recorded/listed? Your record keeping is quite impressive but seems like it would take a very long time.


    1. I preview a workout once and that’s when I record the exercises. Once I actually do the workout I make any needed edits and record my thoughts. I tend to do it in the evenings while watching TV. Most workouts don’t take as long as you’d think to record the exercises. I’ve been doing this for 9 years (I started this blog in 2012), so I’m pretty good at it now. Things like Classical Stretch workouts are more labor intensive to blog but with workouts like those I record the exercises in more than one sitting. It’s actually really hard for me to sit around and do nothing, so I just multi-task when the TV is on. I have a husband who loves to watch TV every evening.


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