55 MIN Trampoline | Rebounder Workout | Intervals of Strength & Cardio | Full Body

Wow! This workout kicked my a$$! This is an incredible and intense total body workout. 55 Min Trampoline | Rebounder Workout | Intervals of Strength & Cardio | Full Body is a cardio + strength workout from Michelle Briehler using a rebounder and dumbbells. Yesterday I did a total body strength workout so I didn’t challenge myself to lift heavier weights in this workout. But the weights I did use were enough to really spike my heart rate. I got a serious metabolic workout. According to my FitBit I burned nearly 500 calories and spent a total of 15 minutes in my peak heart rate zone. It was so intense! I needed every rest/recovery break Michelle gave me.

This workout is made up of 5 different circuits: 2 cardio circuits, one cardio + strength interval circuit, one core circuit and one lower body circuit. The exercises in the interval circuit are done for 45 seconds followed by 13 seconds of recovery. Unlike all of the other interval based workouts I do anymore there are no visual timers but you do get beeps to signal the end and beginning of an interval. I did miss the visuals! But I obviously still got an excellent workout.

55 Min Trampoline | Rebounder Workout | Intervals of Strength & Cardio | Full Body is 58:38 minutes; 50 second intro, 3:40 minute cardio warm up on rebounder and 2 minute stretch. Equipment: rebounder and dumbbells. Michelle is using 8 – 15 pound dumbbells. I used the same weights as Michelle did for all of the exercises.

Cardio 1:

  1. 4 knee pulls each leg
  2. Jack the legs, with each jack turn body to side, alternate sides, arms are doing bow and arrow movement
  3. Jack variation (jump 3 times, legs open wider with each jump while also raising arms out to the side and overhead in time with legs, bring hands together in prayer at the top and bring legs together with one hop while pulling prayer hands down to chest)
  4. 4 scissor runs + one knee lift each leg
  5. Repeat #1-4 several more times
  6. One knee raise + one front kick
  7. Repeat #6 on other leg
  8. Heel digs to single-single-double pattern
  9. 4 side kicks on one leg, alternate legs, arms open out into a T when leg kicks
  10. 2 knee raises (same knee) + 2 hip twist hops, alternate sides
  11. Repeat #6-10 several more times

Strength Interval:

  1. Stand beside rebounder, do one curtsy/cross-back lunge, at top of lunge step one foot on rebounder and lift up, raising opposite knee while also doing a single arm overhead press (Michelle is using 15# DBs)
  2. 2 cross jacks + 4 scissor runs
  3. Repeat #1 on other side of rebounder/other side of body
  4. High knee run; changes to 4 high knee runs + 2 kicks on same leg, alternate legs with 4 high knee runs between each side; changes back to high knee run only
  5. One deadrow + reverse lunge with bicep curl, once each leg (Michelle is using 15# DBs)
  6. One knee raise with one cross punch + one front kick while punching both arms overhead (do these 2 exercises 2x) + four 180 turn squat jumps, repeat on other side of body
  7. Alternating side lunges, do lateral straight arm raises between sides (Michelle is using 8# DBs)
  8. Jack legs in and out + one tuck jump
  9. Squat + overhead press into a double arm tricep extension (French press) (Michelle is using 10# DBs)
  10. High knee sprint
  11. 30 second rest
  12. Repeat #1-10

Cardio 2:

  1. Monkey (wide leg high knee run–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)
  2. Low side kicks, alternate legs, arms push out to sides in a T
  3. Alternating front kicks, legs are wide so kicks are on a diagonal
  4. High knee run
  5. Repeat #1-4 several more times
  6. Double jacks
  7. Lateral skiers to single-single-double pattern
  8. One knee raise + one front kick (same leg), alternate legs
  9. Alternating high knee raise, bring hands together under thigh when knee raises and raise arms overhead when changing legs
  10. Repeat #6-9 several more times


  1. Lay on back on rebounder, legs are straight and extended at 45 degrees, raise head/shoulders and flutter arms at sides pilates 100-fashion
  2. Bicycle the legs; add upper body so it is full bicycle maneuver
  3. Still laying on back on rebounder, knees bent and feet on floor, hands behind head, do a basic upper body crunch
  4. Still laying on back on rebounder, hands hold rebounder frame over your head, raise hips in reverse crunch pushing straight legs to ceiling
  5. Same starting position as #4, scissor straight legs; changes to faster flutters
  6. Repeat #3 & 4
  7. Same starting position as #4, pull knees into chest doing a reverse crunch then push them out straight in line with hips
  8. Sit up on rebounder, torso is leaned back, knees are bent and feet are elevated off ground, rotate arms/hands side to side, twisting upper body
  9. Bicycle maneuver
  10. Repeat #1
  11. Get into straight arm plank with hands on rebounder and feet on floor, alternate tapping feet out to side; changes to plank jacks
  12. Same starting position as #11, lower to elbow blank then back to straight arm plank
  13. Repeat #11
  14. Jumping jacks
  15. Basic bounce with hip shift
  16. Repeat #14
  17. Hopping hip twist
  18. Side elbow plank with forearm on rebounder and feet on floor, top arm is extended overhead, pull top knee into chest while also bringing top elbow to knee
  19. Still in side elbow plank, raise and lower hips
  20. Repeat #15
  21. Repeat #14
  22. Repeat #16
  23. Repeat #18 & 19 on other side of body
  24. Get into straight arm plank with hands on rebounder and feet on floor, slow mountain climbers; changes to faster mountain climbers

Lower Body: (turn rebounder on side to use for balance if you do not have a bar)

  1. Stand beside rebounder, one hand on one of the rebounder legs for balance, kick outside leg to the front then hinge forward kicking same leg behind you
  2. Remain hinged forward, raise outside leg behind you, pull knee into chest then push leg out behind you, arm extends straight in front of you then touch elbow to knee when you pull it into chest
  3. Stand beside rebounder, one hand on rebounder leg for balance, raise outside knee out to side bringing top arm/elbow to thigh as it raises, raise arm overhead when lowering leg
  4. Still standing beside rebounder and using it for balance, lift outside leg behind you and to the side on an angle, raise and lower straight leg
  5. Standing on both feet (not holding rebounder), circle hips
  6. Repeat #1-4 on other side of body
  7. Rebounder is still on side, face rebounder using legs for balance, raise and lower heels
  8. Same starting position as #7, raise onto toes and lower into squat, hold this position while opening and closing knees; remain in squat with heels elevated and pulse down lower into squat; hold squat with heels elevated and tuck hips under and back out

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


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