Naomi Joy Fitness: Mini Trampoline Workout HIIT // Low-Impact Rebounder Workout/ All Cardio

Naomi Joy is back after a month long hiatus! When she posted this new rebounder workout this morning, I couldn’t wait to try it. Since it is the perfect length for a doubles workout, I did it this afternoon when I got off work. Mini Trampoline Workout HIIT //  Low-Impact Rebounder Workout / All Cardio is a super fun cardio workout. I loved it! She labels it low impact because it doesn’t contain any of her more advanced moves–no kicking and no squat jumps. There are squat jacks though but those are easier than squat jumps. This was less intense than some of her other rebounder workouts but I still got an excellent and fun cardio workout. According to my FitBit I burned 273 calories. I am so thrilled she is posting rebounder workouts again! I have continued to revisit her older workouts but I did miss getting new and fresh workouts each week.

Like many of Naomi’s workouts, this is set outdoors in West Vancouver, Canada, and it is a beautiful backdrop to this workout. This workout is done interval fashion; each exercise is done for 45 seconds followed by 15 seconds of recovery. There is a timer in the lower left hand side of the screen, counting down total workout time (not including the stretch). There is another timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Naomi previews the next exercise. This workout is set to excellent music with voice overs giving form pointers during the recoveries.

Mini Trampoline Workout HIIT //  Low-Impact Rebounder Workout / All Cardio is 37:57 minutes; 3 minute warm up, 30 second cool down bounce and 3:30 minute stretch.

1. Scissor run, arms are raised to shoulder level, reach arms in front of you then pull elbows back behind you (you are also alternating palms up 2x and palms down 2x)
2. Twist hop with single arm front punch
3. Repeat #2 on other side of body
4. High knee sprint
5. Basic bounce, arms are extended to sides in a T, push arms behind you in time with bounces, alternate palms facing front and back
6. Arms are raised to shoulder level with elbows bent and hands in front of shoulders, jack feet while opening arms to sides in a T then do one hip twist to one side bending elbows to move the arms in opposition to hips, alternate sides with one T jack between each side
7. Alternating hopping knee raises, punch opposite arm overhead when knee raises
8. Repeat #4
9. Hop forward and back, straight arms raise in front of you then push back behind you 2x then do 2 straight arm chest flies with palms facing ceiling
10. Hopping hip twists to one side, reach arms overhead/to side and chop arms down to hip as it twists
11. Repeat #10 on other side of body
12. Repeat #4
13. Jack the legs, arms alternate opening to sides in a T and pushing overhead
14. Scissor run legs to singe-single-double pattern, do goalpost chest fly arms in time with legs
15. Squat jacks with alternating front punch (punch while in squat)
16. Repeat #4
17. Fast feet, arms are raised to shoulder level, both elbows bent with hands in front of chest, alternate opening one arm straight out to side
18. 2 basic bounces pulling arms down from overhead and pushing arms behind you + 2 hip twists, arms raised to shoulder level and moving in opposition to hips, alternate sides when doing the hip twists
19. Basic bounce with legs together, reach arms in front of you then pull elbows back behind you with arms close to sides
20. High knee run, alternate legs wide and narrow
21. Alternating toe taps to the front, both arms are extended straight in front of you at shoulder level, alternate large arm circles
22. Hopping side knee pull, same side arm raises overhead and pulls down so elbow meets thigh, other hand is behind head
23. Repeat #22 on other side of body
24. High knee sprint, alternate punching arms overhead
25. Squat jack variation: when in squat do 4 fast feet then jump feet together while straightening legs
26. Squat bounce (lower into squat and bounce with arms extended in front of you slightly above shoulder level)
27. Jack the legs to single-single-double pattern, arms do alternating front punches in time with legs
28. High knee sprint with directional changes
29. Lateral ski hops, straight arms raise in front of you then push straight behind you in time with legs (arms remain close to sides)
30. High knee sprint with directional changes (opposite direction from #28)

For more info on Naomi Joy Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.