GymRa: 30 min Trampoline Cardio

30 Min Trampoline Cardio is a GymRa rebounder workout led by trainer Devon Watring. This is a cardio workout but there is a lot of kicking and knee raises so you get some lower body and core work thrown in with the bouncing. As you can see from the break down below, there is a lot of repetition in this workout but it is not boring. The time actually seemed to fly by. That’s probably because Devon kept things moving at a quick pace throughout.

This workout is set outdoors on a cliff with what looks like an ocean or sea behind Devon and some kind of villa hidden in trees on another cliff further back. Very beautiful background. The music is nondescript and I would have liked it a bit louder. There is timer in the upper left hand corner of the screen counting down total workout time. Devon starts the warm up on the ground then moves to the rebounder. The entire warm up can be done on the rebounder and I do not understand why it wasn’t. In fact, during the rebounding part of the warm up Devon talks about how much better rebounding is for you joints and yet she starts out jumping on the ground! Once you get on the rebounder the warm up consists of jacking the legs and basic bounces. Because this carries over into the actual workout, I am not certain when the warm up ends and when the workout begins but I started the breakdown when she finally did something different (but then she quickly went back to the jacks!).

The intensity really builds with this workout. It doesn’t seem too intense, but by the end all of the the kicks and knee raises were really spiking my heart rate. According to my FitBIt I burned just over 300 calories. Since there is no stretch, I found another rebounder stretch from AngieFitnessTV–this one is even better than her other that I frequently use.

GymRa uploaded this workout yesterday. This made me look at my “Rebounder” YouTube folder and I have saved a lot of rebounder workouts that I had forgotten about, including quite a few by GymRa. So I think I may try some different rebounder workouts in the coming weeks.

30 Min Trampoline Cardio is 32:21 minutes; 5:30 minute warm up and 1 minute cool down, no stretch. Devon starts the warm up on the floor then moves to the rebounder. If you have a large rebounder then the entire warm up can be done on the rebounder. She also leaves the rebounder and does the final part of the cool down on the floor. Again, if you have a large rebounder then that can be done on the rebounder as well.

  1. High knee run w/ directional changes
  2. Jack the legs
  3. Double jack the legs
  4. Repeat #2
  5. Basic bounce w/ legs shoulder width apart
  6. Repeat #2
  7. High knee run
  8. Repeat #2 & 3
  9. Single knee raises, raise arms overhead and pull them down; repeat on other leg
  10. Repeat #2 & 3
  11. Repeat #5
  12. Basic bounce with legs wide; add pushing arms overhead
  13. Jack the legs while pushing arms overhead in time with legs
  14. Repeat #7
  15. Basic bounce with legs wide, push straight arms behind you, palms facing behind you
  16. Repeat #2
  17. Repeat #5
  18. Continue alternating #2 & #5
  19. High knee run
  20. Repeat #5
  21. Repeat #9
  22. Single knee raises w/ leg open to side, raise same side arm overhead and pull elbow down to thigh when knee raises; repeat on other leg
  23. Repeat #9 but do less reps
  24. Repeat #22 but do less reps
  25. Repeat #9 & 22 again but reduce reps again and continue alternating these two
  26. Repeat #25 but do single reps (one each leg–raise one knee to the front, raise other knee to the front, raise first knee to the side, raise other knee to the side)
  27. Repeat #2
  28. Repeat #22-27
  29. Repeat #5
  30. Repeat #2
  31. Repeat #5
  32. Double jacks (when legs are wide, feet are turned out wide plie style)
  33. Basic bounce with legs wide and toes turned out
  34. Single jack the legs w/ toes turned out when legs are wide
  35. Single leg side kicks, reaching arms overhead and pulling them down, 8 reps; repeat on other leg
  36. Repeat #35 for 4 reps, then for 2 reps then singles
  37. Repeat #2
  38. Repeat #15
  39. Repeat #1
  40. High knee sprints
  41. Repeat #2 & 3
  42. Repeat #32
  43. Repeat #34
  44. Repeat #33
  45. Repeat #2
  46. Repeat #35 & 36
  47. High knee run
  48. Repeat #5
  49. Repeat #2 & 3
  50. Repeat #32
  51. Repeat #35 & 36
  52. Repeat #2 & 3
  53. High knee run
  54. Repeat #5
  55. Repeat #2
  56. Repeat #9
  57. Repeat #35 & 36
  58. Repeat #9 & 35 for 4 reps then for 2 reps
  59. Repeat #2 & 3
  60. Repeat #15
  61. High knee run
  62. Sprint
  63. Repeat #2
  64. Repeat #13
  65. Double jacks, arms are in goal post, do goal post chest flys in time with legs; changes to singles
  66. Wide leg basic bounce, arms are in goalpost, push them overhead then lower them back to goalpost; changes to goalpost chest flys
  67. Repeat #33
  68. High knee run
  69. Repeat #5
  70. Repeat #2
  71. Repeat #9 for 4 reps
  72. Repeat #35 for 4 reps
  73. Repeat #22 for 4 reps
  74. Repeat #71-73; repeat again but for 2 reps each leg
  75. Repeat #5
  76. Jack the legs, arms are raised to shoulder level, reach arms in front of you then pull elbows back behind you (arms remain raised to shoulder level); arms change–straighten arms and open them out to sides in a T then bring hands together in front of body (arms remain straight and shoulder level)
  77. Repeat #3
  78. Repeat #2
  79. Repeat #15
  80. High knee jog
  81. Repeat #2
  82. Wide leg basic bounce
  83. Repeat #33

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


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