Naomi Joy Fitness: Mini Trampoline Workout Class Online / HIIT Cardio/ 30 Sec Intervals

Wow! Another amazing and super intense rebounder workout from Naomi Joy! Mini Trampoline Workout Class Online / HIIT Cardio / 30 Sec Intervals is another one of Naomi’s cardio HIIT workouts but this time she mixed things up a little. She changed the intervals times. She usually does 45/15 or 20/10 but for this workout she did 30/10. I don’t know why but I love the 30/10 format even more than her others (and I love her other workouts). Maybe it’s because it seems to move quicker yet you still have enough time to get in plenty of good reps of each move. I can’t really explain it but it was a lot of fun. The exercises are done in groups of 3; you do 3 exercises then repeat the 3 exercise circuit before moving on to the next 3 exercises. There are five 3 exercise circuits. Once you do all five circuits (twice), then you run through all 15 exercises one more time. Naomi jacks the intensity of this workout up right from the beginning. The first circuit has two of the most intense exercises in the entire workout: tuck jumps and squat jumps, so my heart rate spiked immediately. I burned a total of 333 calories and spent 46% of the workout in my peak heart rate zone. At the end, Naomi gives a deep and thorough stretch. Fabulous workout!

The exercises are done interval style; each exercise is done for 30 seconds followed by 10 seconds of rest/recovery. During the recovery Naomi previews the next exercise. There is a timer in the upper right hand corner of the screen, counting down the intervals and recoveries. There is another timer in the upper left hand corner of the screen counting down total workout time minus the stretch.

Mini Trampoline Workout Class Online / HIIT Cardio / 30 Sec Intervals is 38:36 minutes; 2:30 minute warm up and 5 minute stretch.

  1. Alternating knee raises, palms are together and chop down from overhead to thigh when knee raises
  2. One tuck jump + one jumping jack
  3. Jump squats with alternating front punches
  4. Repeat #1-3
  5. Alternating double insole taps
  6. Alternating hamstring curls, arms are raised to shoulder level, bring hands together in front of you then pull elbows back behind you
  7. High knee run, legs alternate wide to narrow, arms alternate punching overhead
  8. Repeat #5-7
  9. Single leg side kicks, swing arms side to side in front of you (windshield wiper arms)
  10. Repeat #9 on other side of body
  11. Hopping hip twists, arms move in opposition to hips
  12. Repeat #9-11
  13. Single leg front kicks with lat pull down arms
  14. Repeat #13 on other leg
  15. Cross jack the legs, arms push out in front of you in a V then elbows pull back into ribs, palms face the ceiling
  16. Repeat #13-15
  17. Lateral skier hops, arms are raised to shoulder level and elbows bend in opposition to hips
  18. Squat jumps, when you come out of the squat, raise both arms overhead while doing a single leg side kick, alternate legs when kicking
  19. Alternating hopping knee raises, arms reach overhead then pull elbows behind you w/ arms close to sides
  20. Repeat #17-19
  21. Repeat #4
  22. Repeat #8
  23. Repeat #12
  24. Repeat #16
  25. Repeat #20

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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