Naomi Joy Fitness: Mini Trampoline Workout For Beginners / Low Impact Rebounding / Trampoline HIIT

Mini Trampoline Workout for Beginners / Low Impact Rebounding / Trampoline HIIT is another fun rebounder workout from Naomi Joy. It is all cardio. Naomi labels it as a beginner workout because she does not include her harder, more intense and advanced moves likes kicks and squat jumps. You still get squat jacks–but those are easier than squat jumps. It was still a great cardio workout. I burned 195 calories and spent a total of 8 minutes in my peak heart rate zone. Naomi has a friend with her in this workout who is also a singer, Anushka Kashyap. One of her songs is featured in the workout. It doesn’t appear until the second half of the workout when you are repeating the 9 exercise circuit. I am sure Naomi does that because the first time through the circuit she is talking and giving form pointers. The second time through the circuit you just follow along and enjoy the music. It was a great song. Anushka’s voice is beautiful. It is slower than the other songs in this workout so it also feels like a sort of recovery. I think you do about 2-3 intervals to her song and those moves felt a bit lower in intensity because you are doing them at a slower pace (that is, if you are keeping time with Naomi and Anushka, which I was–you can keep going at a faster pace if you want). This workout is set outdoors on a boardwalk with water and sail boats behind them to the right and the Science World Sphere behind them to the left. Lots of people were out and about on the board walk that day!

I did this as my morning workout. Since it is only 24 minutes, I followed it with Naomi’s Mini Trampoline HIIT // Low Impact Rebounder Workout. Between the two I got an excellent hour of rebounding cardio. The exercises are 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.

Mini Trampoline Workout for Beginners / Low Impact Rebounding / Trampoline HIIT is 23:53 minutes; 2:30 minute warm up and 2:30 minute stretch.

  1. Hopping hip twists, arms are raised to shoulder level and elbows bend in opposition to hips
  2. Basic bounce with speed bag arms (arms also move in a rainbow fashion from one side of the body to the other)
  3. Scissor runs with jumping jack arms
  4. Alternating heel digs, arms are raised to shoulder level with palms facing ceiling, bring arms together in front of you then extend them back out to sides in a T
  5. Jack the legs, arms alternate punching in front of you with punching overhead in time with legs
  6. Alternating hopping knee raises, arms are raised to shoulder level and extended out to sides in a T, bend elbows bringing hands together in front of chest then extend arms out straight in a T
  7. Alternating toe taps in front of you, alternate punching arms overhead with bending elbows in a high bicep curl, bringing hands to shoulders (elbows are extended to side at shoulder level)
  8. Squat jacks (bring hands together in prayer while in squat)
  9. High knee sprint
  10. Repeat #1-9

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


10 thoughts on “Naomi Joy Fitness: Mini Trampoline Workout For Beginners / Low Impact Rebounding / Trampoline HIIT

  1. Today I did this workout and the other rebounder workout that you paired with it. Anushka is so cute and a ball of energy! She looked like she was really having a blast! I find that very motivating – when the trainers look like they are having fun or at least working hard. ☺️ The hour flew by!

    Hey … Is it just me or has Caroline not yet posted her first Endgame workout? I thought she was supposed to post it yesterday, but maybe I’m getting that mixed up with Heather. 🤨 I’m planning to do Heather’s first H12 UB routine tomorrow, but that depends on whether hubs gets through laying the floor in our great room today (which is where I work out). Right now it’s torn up and half laid. I had to finagle a spot for my rebounder this morning.


      1. Ahhh … I see it now! Yay!! It looks like everyone posted new stuff, even sarabeth.

        I’m using a Garchen trampoline fitness rebounder. I’m working on my form which I’m sure isn’t great right now. It takes a lot of concentration and focus to make sure I land properly so as to not twist an ankle. But oh yeah, it’s a TON of fun! It’s a great way to get in cardio. 😁

        Liked by 1 person

      2. I am very excited about all of the new workouts–and a little overwhelmed! My favorite trainers will be keeping me very busy for the next few months!


      3. Oh gosh, I’m sorry I missed wishing you a happy birthday on the right day, then. 😢 I hope it was a good one for you! Did you get anything special?

        Growing up I hardly ever got a birthday present. It was always “here’s your Christmas AND birthday present”. 🤨 So hubs knew it was important to acknowledge them independent of each other. Since I’m hard to buy for, we switched to him making dinner which I explained a few days ago. It works out great because I can sit back and relax and he takes care of everything!


      4. My husband took me out to dinner a few days b4 my birthday since I work today and I don’t like to do things evenings when I work the next day (plus the restaurant I wanted to go to was closed on Jan.1 and I won’t get in a car on New Years Eve–too many drunk drivers, so we had to do my birthday dinner on Dec. 30). My daughter took me out for lunch on my birthday. Plus lots of gifts. It was a good birthday. When I was a kid my parents always celebrated my birthday but I have two older brothers with October/November birthdays so our celebrations were much different! Theirs always seemed more elaborate than mine and they got more/better gifts. But memory can be weird–I have kids who remember some things very differently than I do! My parents always did make the effort to do something special for me on my birthday.


      5. My brother, sister and I were born 3 years in a row, within a week of Christmas. Their birthdays are before Christmas, though. It was tough for me until I turned 21 and could go out with everyone.

        My mom always said she didn’t sleep for about 3 years. I couldn’t imagine having a 2 YO, a 1 YO and a newborn. 🥺

        Liked by 1 person

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