Naomi Joy Fitness: 45 Min Rebounder CARDIO Workout / Trampoline Cardio / Jumpsport

45 Min Rebounder Cardio Workout / Trampoline Cardio is another excellent and intense cardio rebounder workout from Naomi Joy. This is a long one, too. Since I workout for an hour every morning, I love her long cardio workouts that I can use as my morning workout. This was a fun and intense workout. This is just straight cardio. It is steady state–but steady state at a high intensity! You do not get any breaks or recoveries like you do in her interval workouts. She does throw in recovery level moves here and there but overall, this was an intense calorie burner. I burned 450 calories and spent nearly 50% of the workout in my peak heart rate zone. The remainder I was in a high level of my cardio zone. I was working hard. Naomi keeps it interesting and fun with lots of varied moves. She puts together some combos then strings them together, so there is some brain work going on, too. Naomi, of course, includes squat jumps. She has regular ones plus some cross jack squat jumps, which are a lot of fun and I really enjoy. She shares that she got up at 5am to film this workout for us (THANK YOU NAOMI). I got up at 5am to workout, too–so I was there with her, sweating it out in the early hours. Near the end of the workout I was really pushing to finish. One of the final moves is alternating front kick runs then she adds an arm combo. You’ve done the arm combo before so it is not new, but when you are already wasted and doing a fairly cardio intense lower body move–it took a lot of brain power for me to do the arm combo properly! But the bonus was, focusing on the arms distracted me from how hard I was working, and before I knew it we were at the final move. Naomi gives you a long and well needed stretch after kicking your butt. Excellent cardio rebounder workout!

45 Min Rebounder Cardio Workout / Trampoline Cardio is 54:35 minutes; 40 minute intro, 2:30 minute warm up and 6 minute stretch. I don’t know when the warm up technically ends but I chose to start the break down when she added arm movements to the bounce. There is an onscreen timer counting down the workout time, minus the stretch.

  1. Basic bounce, reach arms overhead and pull them down; raise arms to shoulder level, pull elbows behind you then cross arms in front of you, elbows remain bent; changes to lat pull down arms (reach arms overhead and pull them down to the side, bringing elbows behind ribs)
  2. Hip twist hops, arms are raised to shoulder level, elbows bend in opposition to hip twist
  3. Alternating front kicks with alternating front punches (punch opposite hand from kicking leg)
  4. Alternating knee raises with alternating upper cuts
  5. Combine #3 & 4, doing two reps of each
  6. Hop forward and back with legs wide, arms are open to sides in a T, bent and straighten elbows, bringing hands to chest
  7. Cross-jack legs; add lat pull down arms
  8. Repeat #5-7
  9. Repeat #2
  10. Reach one arm overhead, hop with side knee raise, pulling arm down and tapping elbow to thigh when knee raises
  11. Repeat #2 for 4 reps + #10 for 4 reps; changes to 2 reps of each
  12. Repeat #2
  13. Repeat #10 & 11 on other side of body
  14. Basic bounce, reach arms overhead and pull them down
  15. Extend arms in front of you, turn hop to one side, only moving one foot back to turn while also pulling same side elbow back in time with foot, do 2 reps each side
  16. Basic bounce with legs/feet together, arms are extended to sides in a T simulating jumping rope
  17. Legs/feet are still together, hop forward, side, back, other side, hands are clasped together at chest
  18. Repeat #16
  19. Lateral ski hops with jump rope arms
  20. Double knee raise hops, legs are wide, arms pull down from overhead to legs when knee raises; changes to single knee raise hops
  21. Repeat #15 & 16
  22. Repeat #19
  23. Jumping jack legs, push arms overhead when legs are wide
  24. One hopping side kick while punching same side arm to side + one front kick with same leg with a forward punch w/ opposite hand
  25. Repeat #23
  26. Repeat #24 on other side of body
  27. Repeat #23
  28. Repeat #24 for 2 reps + #23 for 4 reps + #26 for 2 reps
  29. Jack the legs, arms are open to sides in a T, bend and straighten elbows in time with legs, bringing hands to chest
  30. Repeat #20
  31. Alternating front kicks; add directional changes
  32. Alternating toe taps to the front
  33. Tap one toe forward and back while circling same side arm (large shoulder mobility circles)
  34. Repeat #33
  35. Repeat #33 & 34, 4 reps of each; changes to 2 reps of each; changes to singles (one rep each side)
  36. Repeat #32 with speed bag arms
  37. High knee run; add bent elbow chest fly arms; add directional changes
  38. Basic bounce with large arm circles (both arms)
  39. Basic bounce at a fast pace
  40. One tuck jump pushing arms overhead when jumping + 2 hops
  41. Repeat #39; add hip twists (bouncing multiple times in each direction before changing)
  42. Tuck jumps pushing arms overhead when jumping
  43. One knee raise, pulling straight arms down from overhead to frame leg when knee raises + one front kick (same arms as knee raise) + 2 knee raises, opposite hand is behind head, bring elbow to knee when it raises (this entire combo is on same leg)
  44. Side kicks, swing arms to side in direction leg is kicking
  45. Repeat #43 + #44 for 2 reps + #2 for 3 reps
  46. Repeat #43-45 on other side of body
  47. Fast feet; add pushing arms overhead + tricep kickback; arms change to just punching overhead; arms change to open out to sides in a T, bent and straighten elbows, bringing hands to chest
  48. Wide leg basic bounce with jump rope arms
  49. Repeat #45 & 46
  50. Fast feet with locomotive arms (arms simulate train wheel motion)
  51. High knee run; alternating wide leg run with normal run
  52. 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)
  53. Basic bounce, arms are extended overhead, single arm lat pulls 2x each arm + double arm lat pulls 2x; add jacking legs in time with arms
  54. Basic bounce, arms are in cactus/goal post, open and close one arm 2x, repeat on other arm + double arm goal posts chest fly
  55. Repeat #53 & 54
  56. High knee run; add alternating front punches; changes to alternating overhead punches
  57. Squat jumps; changes to quarter turn squat jumps
  58. High knee sprint
  59. Repeat #57
  60. High knee run
  61. Scissor run to pattern: single, single, double
  62. Repeat #8
  63. Repeat #21 & 22
  64. High knee run to pattern: single, single, double
  65. Lateral ski hops to a pattern: single, single, double
  66. Basic bounce in partial squat
  67. Squat jump w/ hands in prayer + cross jack, when jacking, raise arms to shoulder level and pull elbows back behind you, alternate which foot crosses in front when jacking
  68. Squat jumps
  69. Repeat #66 & 67
  70. Repeat #66
  71. Repeat #68
  72. Alternating heel digs
  73. Hopping single knee raise, raise arms to side and touch fingers together under thigh when knee raises
  74. Repeat #73 on other leg
  75. Repeat #73 & 74, 4 reps of each; changes to 2 reps of each; changes to singles
  76. High knee run, tapping fingers together under thigh when leg is raised
  77. 2 hopping knee raises each leg, hands behind head, bring knee to opposite elbow when knee raises
  78. Hands behind head, do one hopping knee raise, bringing elbow to opposite knee + one insole tap on same leg
  79. Repeat #78 on other side of body
  80. Repeat #78 & 79, one rep each side
  81. Alternating insole tap hops
  82. Fast feet w/ locomotive arms
  83. Continue fast feet with arms held overhead, traveling forward and back; hold arms extended out to sides and travel side to side
  84. High knee run, alternating legs wide to close
  85. Jack legs, pushing arms forward and back in time with legs
  86. Repeat #65
  87. Repeat #85
  88. Repeat #65
  89. Jack legs, pushing arms overhead in time with legs
  90. Hopping single knee pulls, hands are stacked, reach arms overhead and pull down to thigh when leg raises
  91. Repeat #90 on other side of body
  92. Repeat #90 & 91, 4 reps of each; changes to 2 reps of each
  93. Alternating front kick runs; add lat pull down arms; arms change to single arm lat pulls 2x each arm + double arm lat pulls 2x; arms change again to cactus/goal post, open and close one arm 2x, repeat on other arm + double arm goal posts chest fly
  94. 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.

3 thoughts on “Naomi Joy Fitness: 45 Min Rebounder CARDIO Workout / Trampoline Cardio / Jumpsport

  1. You REALLY want me to get a mini-trampoline, don’t you? 😉☺️ These workouts sound like so much fun!

    Wanted to drop a quick note that I did another of Caroline’s band only glute workouts. It was 8 minute glute workout at home. I tacked it on to Heather’s HiiT yoga (nice recovery workout). I used the same pink band Caroline did. If you pay attention to form it is a great little workout. Definitely try this one out to use on vacay!

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    1. Thanks for the recommendation. I have seen that one and have it on my To Do list. I really should schedule it since it is short.

      My rebounder was one of my best fitness purchases EVER. I rebound almost every single day. Naomi Joy has a lot of 20-35 minute rebounder workouts and I do one of those nearly every day at the end of my work day. I also do Bellicon Home workouts and ones by SanFran Fitness, but Naomi is the very best and I do her workouts the most. If it wasn’t for Caroline and Heather I would probably only do primarily Naomi Joy workouts because her hour long cardio + strength workouts are excellent and comprehensive. But Caroline is truly transforming my strength like few trainers have. Cathe did at one point but I feel like I plateaued with her. Mark Lauren did when I was recovering after cancer treatment. And now I feel like Caroline’s workouts can take me to the next level. And well, I just love Heather’s workouts. She always works me well and makes the workouts so enjoyable. No, she doesn’t work me like Caroline and Naomi do but variety, right? Right now I feel like those 3 trainers offer me all I need. At least for now.

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