35 MIN Trampoline CARDIO Workout | TEMPO Challenge

35 Min Trampoline Cardio Workout | Tempo Challenge is a fun and intense rebounder workout from Michelle Briehler. The “tempo challenge” in the title refers to the different speeds of the songs. Some are fast tempos and others are slower. The workout is done circuit style, too. For each song Michelle puts together a series of exercises that you cycle through. What makes this really fun is that she choreographed the moves to the tempos of the of the song. One of the songs has a fast tempo (145 BPM) and it was super intense. You also get a circuit/song of glute work and another of core work. This is primarily a cardio workout, though. I burned 256 calories. She stretches you out nicely at the end, too, which I really enjoyed.

35 Min Trampoline Cardio Workout | Tempo Challenge is 37:08 minutes; 40 second intro, 3:30 minute warm up and 3 minute stretch.


  1. 180 turn jacks with bow and arrow arms
  2. Double heel dig hops each leg + 2 jumping jacks
  3. Repeat #1
  4. 180 jump squats
  5. Repeat #2 + #1 + #4 several more times
  6. High knee run
  7. 4 basic bounces + one knee + one kick (same leg)
  8. Repeat #6
  9. Sprint
  10. 3 hip twist hops + one knee + one kick (same leg)
  11. Repeat #6-10
  12. 8 knee repeaters each leg
  13. Jack legs to a pattern: in + out + in x2 +out + in + out x2
  14. Side knee raise + side kick (same leg)
  15. Repeat #13 & 14
  16. Repeat #12 +#15 several more times
  17. Cross jacks
  18. 2 front kicks each leg + 2 side kicks each leg
  19. Four 180 jump squats + 8 insole taps
  20. Repeat #17 & 18
  21. High knee run
  22. Repeat #19
  23. Repeat #20
  24. Water break
  25. Scissor runs to single-single-double tempo
  26. Alternating knee raises
  27. High knee run
  28. 4 double jacks + 8 high knee runs
  29. Hip twist hops to singe-single-double tempo
  30. Repeat #25-29
  31. Side knee raise bringing same side elbow to thigh when knee raises + side kick reaching same side hand to foot when kicking
  32. Hopping hip twists
  33. Repeater knee
  34. Repeat #31-33 on other side of body
  35. Lateral ski hops to single-single-double tempo
  36. Repeat #31-33
  37. Hop shift side to side

Lower Body: (3 minutes) (Michelle is standing on rebounder for these exercises and one of the background exercisers is on all 4s on the rebounder to show a modification that does not require balance)

  1. Balance on one leg, lift other leg behind you, raise and lower straight leg
  2. Still balancing one leg with other leg lifted behind you, kick leg out to side the return to behind you
  3. Repeat #1
  4. Repeat #1-3 on other leg
  5. Stand on floor behind rebounder and circle the hips; changes to tucking hips then pushing them back

Core: (3:30 minutes)

  1. Lay on back on rebounder with hands behind head, bicycle legs to single, single, hold pattern, when you hold bringing opposite elbow to knee while also raising and lowering straight leg
  2. Still on back on rebounder, hold rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling
  3. Repeat #1 & 2
  4. Still on back on rebounder, knees bent and feet on floor, hands behind head, basic crunch 2x then crunch up higher, reaching arms between legs then circling them around back behind head
  5. Repeat #2 but when you lift hips in reverse crunch, hold hip lift isometrically


  1. Basic bounce
  2. Double scissor runs
  3. Bounce in a circle on one leg
  4. Balance bounce 4x each leg
  5. Repeat #2 & 3
  6. Jumping jacks
  7. One jumping jack + one tuck jump
  8. Shift hop side to side
  9. Stand on rebounder and shake lower body

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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