GymRa: 30 min Cardio Interval Trampoline Workout

30 Min Cardio Interval Trampoline Workout is a rebounder workout from GymRa led by trainer Alley Kerr. It is a cardio interval workout. I am not sure what the interval times are but this definitely isn’t a normal or uniform interval workout. First, you do one interval after another for the first 5 exercises before you get your first recovery. Every exercise seemed to be done to a different time interval and even when Alley counted down the time left in an interval, she wasn’t actually counting the remaining seconds. She was counting reps. For instance, she would say, “10 seconds left!” then count down from 10 by reps and each rep took much longer than a second to complete. It was still a good cardio workout, even if you have no idea what kind of intervals were being done! (Maybe Fartlek intervals?) All of the exercises except one are done on the rebounder. Which means I had to wear shoes for this workout due to the plank jacks.

This workout is set in the same place as 30 Min Trampoline Cardio led by Devon Watring. It is done on a cliff with ocean or sea water behind her and some kind of villa hidden in trees on another cliff behind her. Very beautiful. There is timer in the upper left hand corner of the screen counting down total workout time.

At first I wasn’t sure when the warm up ended and the intervals began so I broke it all down below. However, after doing the workout it is clear that the actual intervals begin at #4. This was a great little cardio rebounder workout. Not super intense but still solid cardio. I burned 233 calories.

30 Min Cardio Interval Trampoline Workout is 28:17 minutes; 45 second intro, 2:30 minute warm up (#1-3 below) and 2:15 minute stretch.

  1. Basic squats (no jumping)
  2. Pulse at bottom of squat
  3. Remain in squat and start pushing down harder and faster into rebounder so that you are bouncing a little but soles of feet do not leave the mat
  4. Continue #3 but bounce harder so feet leave the mat; add swinging arms forward and back
  5. High knee run
  6. Alternating front kicks, arms are extended to sides in a T and holding them there isometrically
  7. Basic bounce with legs together, swing arm forward and back
  8. Plank jacks (hands on rebounder, feet on floor)
  9. Water break
  10. Squat jacks (squat when legs are wide, tapping fingers to mat, when legs are together you are upright/not in squat)
  11. Hop forward and back, arms swing forward and back; changes to hopping forward then back + one hip twist, alternate sides when doing the hip twist
  12. Alternating side kicks
  13. Sprint
  14. Water break
  15. Repeat #4
  16. Monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to knee when it is raises while other arm pushes overhead)
  17. Repeat #6-8
  18. Water break
  19. Repeat 10 & 11
  20. Repeat #13
  21. Water break (Alley stretches)
  22. Repeat #4; changes to double hops forward and back
  23. Repeat #5; changes to alternating normal high knee run with wide leg high knee run
  24. Repeat #6-8
  25. Water break
  26. Repeat #10-13

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


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