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.