Naomi Joy Fitness: 30 Min Cardio Trampoline Workout/ Fitness Trampoline/ Sweaty FUN

30 Min Cardio Trampoline Workout/ Fitness Trampoline/ Sweaty Fun is an intense rebounder workout from Naomi Joy! Much more intense than I expected it to be. Because Naomi tells us in the short intro that she was putting together combos in this workout, I assumed it would be like her two dance inspired workouts (Rebounder Cardio Dance / 1980s and Electro Swing). Both are excellent and fun cardio workouts but they are a not as intense as her HIIT workouts or her other longer cardio workouts. Most of the combos in this workout were more athletic. And one of them (cross jack + squat jump combo) made my legs weak! In fact, my lower body is worn out from this workout. The workout got more intense as it progressed as well. In the first part of the workout the intensity seemed to vary so that some moves gave you some recovery. The second part of the workout felt like non-stop intensity with little to no recovery. In fact, my FItBit backs that up. The first 2/3 of the workout I remained in my cardio zone with spikes here and there into my peak heart rate zone. The last third of the workout remains high in the cardio zone with lots of spikes into my peak heart rate zone. I burned 292 calories and spent a total of 10 minutes in my peak heart rate zone. It was intense! It was lots of fun, too. I found all of the combos very doable. One became a little complicated due to coordination issues (#34) but I never stopped working hard–I just kept punching with the wrong arm!

Naomi’s dog niece was nearby, distracting her during one of the combos. We do not get to see Luna until the stretch at the end. She is an adorable white pooch. She joins Naomi for the stretch, curled up on the rebounder.

30 Min Cardio Trampoline Workout/ Fitness Trampoline/ Sweaty Fun is 36:48 minutes; 3 minute warm up and 4:30 minute stretch. There is a timer in the lower left hand corner of the screen, counting down total workout time, not counting the stretch.

  1. 2 knee raises same leg, hands are behind head, bring opposite elbow toward knee when it raises, alternate legs (2 reps each side)
  2. One knee raise + one front kick (same leg), straight arms raise overhead then pull down so arms frame leg, repeat this on same leg, alternate sides (2 reps of this combo each side)
  3. Repeat #1 & 2
  4. Jump out into squat then jump into scissor, jump back out into squat, jump into scissor but with leg position swapped
  5. Repeat #3 & 4
  6. Hopping hip twists
  7. Continue hip twists but twist to one side, one foot tapping forward as you twist, arms raise over shoulder then chop down to opposite hip as foot taps forward
  8. Hop with legs/feet together doing jump rope arms
  9. Repeat #7 twisting in opposite direction
  10. Repeat #5 several times
  11. Squat hops
  12. Hop in split stance facing the side, do 2 knee raises with back leg + 2 hamstring curls with back leg, arms raise overhead and pull down to knee when it raises, arms raise to shoulder level, reach arms in front of you then pull elbows behind you when doing hamstring curl
  13. Repeat #8
  14. Repeat #12 on other side of body
  15. Tuck jumps; changes to one tuck jump + 4 wide leg fast feet
  16. Fast feet wide to narrow
  17. High knee run
  18. Alternating front kick run
  19. Repeat #12 & 14
  20. Fast tuck jumps pushing arms overhead
  21. Alternating side kicks, punching arms overhead in time with kicks
  22. Alternating knee raises punching opposite arm overhead when knee raises
  23. Repeat #21 & 22, four reps of each
  24. Double squat jacks
  25. 4 hopping hip twists
  26. Repeat #24 & 25
  27. Repeat #23 & 26
  28. Hopping hip twists
  29. Repeat #27 several times
  30. Repeat #28
  31. Jumping jacks
  32. Repeat #27
  33. Repeat #17
  34. One side kick while punching to side with same side arm + front kick (same leg) while punching front with opposite arm
  35. Repeat first part of #34 on other side of body (side kicks while punching to side with same side arm)
  36. Repeat both parts of #34 on other side of body
  37. Repeat #34 & 36 (alternating sides)
  38. Scissor run
  39. Repeat #17
  40. Alternating hopping knee raises, hands are together in prayer, raise arms overhead and chop hands down to thigh when knee raises
  41. Lateral skiers, arms are raised to shoulder level and extended to side, bend elbows in opposition to legs
  42. Repeat #40 for 4 reps + #41 for 8 reps
  43. Cross jack the legs; add lat pull down arms
  44. 8 squat jumps
  45. Repeat #43
  46. Repeat #44 reaching arms overhead when you jump
  47. Squat hops, arms are extended to sides in a T, bring arms together in front of you and return to a T (chest-fly style); arms change: keep arms extended to sides in a T and circle arms
  48. Repeat #8
  49. Alternating front kick runs
  50. Sprint
  51. Repeat #49
  52. Hopping single knee raises, arms raise out to sides and finger touch together under thigh when it raises
  53. Repeat #52 on other leg
  54. Repeat #49 & 50
  55. High knee sprint with directional changes
  56. High knee run with legs wide to narrow
  57. Wide leg high knee run
  58. Lateral skiers reaching arms forward and pulling them down to sides
  59. Repeat #24
  60. Sprint
  61. High knee run, tapping fingers together under thigh when knee raises
  62. Repeat #58
  63. High knee spring, alternate punching arms in front of you
  64. Cool down bounce side to side

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


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