Naomi Joy Fitness: Fitness Trampoline Workout / Mini Trampoline Cardio/ HIIT Circuit

Fitness Trampoline Workout / Mini Trampoline Cardio / HIIT Circuit is another intense rebounder workout from Naomi Joy. This workout is done circuit fashion. You do 4 exercises then you repeat those 4 exercises before moving on to the next circuit. There are 5 circuits total (20 exercises). I got a great cardio workout. I burned 281 calories and spent a total of 9 minutes in my peak heart rate zone. Naomi had a few new/different moves in this workout. I was a little worried about the first one, since one foot is on the floor. I love that I never have to wear shoes for Naomi’s cardio rebounder workouts and I was afraid when I previewed this workout I would need to wear shoes. But that is the only move. I just made sure I had a fitness mat beside my rebounder for that move to protect my foot. The other is a star jump which I absolutely love! In fact, Naomi is doing a star jump in the picture associated with this review. It’s fun move that will work your inner thighs. Another cool/different thing about this workout is that Naomi is doing the workout real time with you. She does lots of her workouts live/real time that she talks through but if she does her interval workouts real time it’s hard to tell due to editing. Which is totally fine–all of her interval workouts are very professional and well done. This workout is, too. However, the previews appear in a small video in the upper left hand corner of the screen while on the main screen Naomi is recovering right along with you. I really love that format since it feels like you are doing the workout right along side the trainer. And technically you are–they just filmed it earlier. I also love the interval lengths in this workout; 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 lower 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.

Fitness Trampoline Workout / Mini Trampoline Cardio / HIIT Circuit is 37:01 minutes; 3 minute warm up and 6 minute stretch. Naomi turns her rebounder on its side for the stretch.

  1. One foot is on the floor, other foot is on rebounder, drive knee of floor leg up with a little hop on the rebounder
  2. Repeat #1 on other leg
  3. One jumping jack + one tuck jump
  4. Hopping hip twists, arms are extended to sides in a T and held there isometrically
  5. Repeat #1-4
  6. 2 jumping jacks punching arms overhead in a V–2 jacks to the front, 2 jacks to the side, 2 jacks to the front, 2 jacks to the other side
  7. Single knee raise, opposite hand is behind head, bring elbow to knee when it raises, other arm is extended straight to side and held there isometrically the entire interval
  8. Repeat #7 on other side of body
  9. High knee sprint
  10. Repeat #6-9
  11. Lateral ski hops with speed bag arms
  12. Double hop high knee raise
  13. Single leg side kicks with side punch
  14. Repeat #13 on other side of body
  15. Repeat #11-14
  16. High knee runs, hands are behind head, bring elbow toward opposite knee as it raises
  17. Squat jumps, hands are in prayer when you are in squat, reach one arm overhead when you jump, alternate arms
  18. Single leg front kick, arms are raised to shoulder level and held there entire interval, alternate bending elbows
  19. Repeat #18 kicking other leg
  20. Repeat #16-19
  21. High knee run with lat pull down arms
  22. Double hamstring curls, alternate legs, arms reach in front of you then pull them out to sides
  23. Star jump (jump high, opening legs wide and pushing arms overhead)
  24. Alternating front kicks, alternate legs wide to narrow, arms do alternating front punches
  25. Repeat #22-24

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


5 thoughts on “Naomi Joy Fitness: Fitness Trampoline Workout / Mini Trampoline Cardio/ HIIT Circuit

  1. I am so in awe of you! One of these days I’ll have the cardio capacity you do. 😉 Are you able to go straight through or do you need to take interim breaks at all?

    Today I did Caroline Endgame day 18 arms and core. Arms meaning bis and tris primarily but you’ll also feel it in your chest because of the push-ups. This was a 60/20 format. Caroline used 8kg dumbbells but I was anywhere from 12 to 17.5. The finisher was 100 bicep curls but they were alternating so it wasn’t that bad. Quite enjoyable workout once again, and lots of variety. I finished with this lunge challenge ( which once again proves that you don’t need weights to feel the burn. ☺️


    1. As long as it is an interval workout that gives you recoveries, I do not need any more rests than what I’m given. But for some of Naomi and SanFran workouts without recoveries, I take my own. They are short–just like if it was an interval workout (so usually 10-15 seconds). Enough time to mop the sweat off my face and/or get a sip of water. I don’t pause the workout though–I just chose a lower intensity move and take my recovery during that move. I’ve always done a lot of cardio though so I think that is why I have a lot of endurance. In addition to an hour of cardio in the mornings 2-3 times a week, I do 30 minutes nearly every day after work. And I’ve been doing that as long as I can remember.


      1. I tip my hat to you, m’lady! 🎩☺️

        Oh, I have to let you know that when I leave my first new comment to one of your posts, your system makes me click on a link to acknowledge that I “follow” you. I giggle every time because it makes me think I’m stalking you!


      2. That is really odd. I just did a test comment (using an unassociated email address) and it did not make me follow the blog. I don’t know how to fix it since I cannot replicate it.


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