30 MIN Rebounder HIIT Workout | Cardio + Core | No Repeat

30 Min Rebounder HIIT Workout | Cardio + Core | No Repeat is an excellent and fun cardio + core workout from Michelle Briehler. The HIIT cardio portion of the workout was fun but not super intense. But the core portion! Ouch! Using a pilates ball Michelle really hit my core hard! I was impressed. The cardio HIIT portion of this workout is done interval fashion: 45 seconds of work followed by 15 seconds of rest. There are 15 45/15 intervals of varying intensity. They are all fun. Then you do some intense core work. Michelle cools you off with some easy bouncing moves then you stretch. This was a great little rebounder workout. There is only one exercise in the entire workout that you need shoes for. Interval #4 during the cardio portion. I don’t wear shoes when rebounding unless necessary (if enough exercises require me leaving the rebounder to justify it). A single exercise does not justify me wearing shoes. But due to having metal heels, I have would to wear shoes that execute that particular move. So I just substituted an exercise. I did fast tuck jumps during that interval. According to my FitBit I burned 195 calories and spent a total of 6 minutes in my peak heart rate zone.

30 Min Rebounder HIIT Workout | Cardio + Core | No Repeat is 31:26 minutes; 45 second intro, 2:45 minute warm up, 6:30 minutes of core work and 1:40 minute stretch. Equipment: rebounder and pilates or playground ball.

Cardio HIIT:

  1. 2 jumping jacks + 4 heel digs
  2. One knee raise each leg + one knee raise + one front kick (same leg)
  3. 8 high knee runs + double jack legs 2x
  4. Stand behind rebounder, jump onto rebounder, do one tuck jump then step backward off the rebounder (I just did fast tuck jumps on the rebounder)
  5. Side knee raise bringing same side elbow to thigh when knee raises + side kick reaching same side hand to foot when kicking, repeat 4x on one leg then repeat on other leg
  6. Lateral skiers to single-single-double pattern
  7. 4 wide leg hops + one front kick each leg
  8. Four 180 turn jacks with bow and arrow arms + 2 side kicks each leg (this is what she intends at least–her count gets messed up near the end of the interval)
  9. Repeater knees while doing a single arm cross punch with opposite arm (halfway through the interval you change sides)
  10. One jumping jack + one tuck jump
  11. High knee sprint
  12. One knee raise + one front kick (same leg) + 4 hip twist hops toward the side you just kicked, alternate sides when kicking
  13. Jack the legs once and when legs are together, bounce 3x; changes to wide leg basic bounce
  14. Squat jacks
  15. 8 high knee runs + 8 alternating front kicks

Core: (get playground ball) (6:30 minutes)

  1. Lay on back on rebounder with ball between knees, press knees together on ball then release; continue pressing against ball but raise legs, knees bent at 90 degrees
  2. Still laying on back on rebounder, ball still between knees with legs bent at 90 degrees, lower bent legs until feet almost tap floor then return legs to start; continue this movement but reduce range of motion
  3. Still laying on back on rebounder, ball still between thighs, knees bent and feet on floor, hands behind head, do a basic crunch; continue the basic crunch but raise legs w/ knees bent at 90 degrees
  4. Still laying on back on rebounder, ball still between knees, hold rebounder frame overhead, do a reverse crunch, pushing feet to ceiling as you raise hips; add hip twists to each reverse crunch; return to first part of this move, raise hips and hold for 3 seconds; return to single reverse crunches
  5. Still laying back on rebounder but now the ball is under your low back, do a basic crunch with hands behind head; changes to angling elbow toward opposite side, alternating sides with each crunch
  6. Still laying on back on rebounder but now the ball us under your hips, legs are extended straight to ceiling, hold rebounder frame behind head, alternate lowering and raising straight legs
  7. Same starting position as #6, lower both straight legs until they are in line with hips then open legs wide as you circle them back up and they meet back at the top; reverse this motion
  8. Same starting position as #6, lower straight legs halfway and hold isometrically

Cool down bounce: (still holding ball) (just under 3 minutes)

  1. Basic bounce
  2. Cross jacks
  3. Repeat #1
  4. Jumping jacks (pass ball from hand to hand when arms are overhead)
  5. Health bounce (heels barely leave the rebounder)
  6. Shift hop side to side
  7. Health bounce (heels don’t leave the rebounder)
  8. Squats
  9. Swing hips side to side
  10. Hip circles

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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