Naomi Joy Fitness: 20 Min Mini Trampoline Workout / CARDIO/ Live Instruction/ No Squat Jumps

20 Min Mini Trampoline Workout / Cardio/ No Jump Squats is another fun and intense rebounder workout from Naomi Joy. Just because there are no squat jumps in the workout doesn’t mean you won’t work hard. Squat jumps are one of the hardest rebounder moves Naomi frequently includes in her workouts but there are plenty of other intense moves that are featured in this workout. She packs a lot into 25 minutes. This workout is done real time with Naomi. She leads you through all of the moves. I burned 291 calories and spent a total of 7 minutes in my peak heart rate zone. It was a great cardio workout! Because it is so short, I paired it with another one of Naomi’s 20 minute cardio rebounder workouts (No Repeats HIIT Cardio) then finished it all with her wonderful 9 minute extended rebounder stretch. I got a great cardio workout this morning!

20 Min Mini Trampoline Workout / Cardio/ No Jump Squats is 25:29 minutes; 30 second intro. I am not sure how long the warm up is; a basic bounce with arm movements starts at about the 1:15 minute mark so that is when I begin the break down. 4:15 minute stretch. There is a timer in the upper left corner of the screen counting down total workout time minus the stretch.

1. Basic bounce, arms are raised to shoulder level with elbows bent and hands at chest, open one arm out straight to side then return to start, alternate arms; changes to both arms at the same time
2. Continue basic bounce, arms are extended to sides in a T w/ hands flexed, do small arm circles
3. Continue basic bounce, reach both arms overhead, pull one arm down to side, elbow behind back then return to start, alternate arms; changes to pulling both arms down lat pull down style
4. Shift hop side to side
5. Basic bounce with legs and feet together, arms extended overhead as if holding a beach ball
6. Continue basic bounce with legs and feet together, arms extended straight in front of you at shoulder level, pull elbows behind you keeping arms at shoulder level
7. Jack the legs with alternating front punches
8. Double hip twist hops, arms are raised to shoulder level and move in opposition to hips
9. Alternating side kicks, arms held in front of you in prayer; add punching arms overhead in time with side kicks
10. Wide leg basic bounce, arms are extended to sides doing jump rope turns
11. Two knee raises (same leg) with hands behind head, bring opposite elbow toward knee when it raises + 2 knee raises (same leg) tapping fingers together under thigh when it raises, repeat this combo on same leg multiple times
12. Repeat #11 on other side of body
13. High knee run; changes to front kick run; extend arms out to sides with palms facing ceiling, raise arms from sides to overhead, clapping them (jumping jack arm variation)
14. Double scissor runs; changes to single scissor runs, alternate pushing one arm in front of you in time with legs
15. Basic bounce with large arms circles
16. One hopping hip twist to one side + one side kick (same side) while pushing arms overhead, repeat this combo multiple times on same side of body
17. Fast feet, narrow to wide, arms open out to sides when legs are wide
18. Repeat #16 on other side of body
19. Alternating toe taps to the front with jump rope arms
20. High knee run; changes to double hop high knee runs; raise arms overhead and wave them side to side in time with legs; add directional changes
21. Sprint; add directional changes
22. High knee run alternating legs wide and narrow
23. One side knee raise + one side knee kick (same leg), same side arm is raised overhead, bringing elbow down to thigh when leg raises, repeat this combo multiple times on same side of body
24. Single repeater knees, arms are raised overhead with hands stacked, bring hands down to knee as it raises
25. Jumping jacks
26. Basic bounce with lat pull down arms
27. Repeat #23 & 24 on other side of body
28. Basic bounce with legs/feet together, keeping arms straight, raise them overhead then lower them to the front, pushing straight arms behind you; basic bounce changes to lateral skiers, same arms; changes to double hop lateral skiers (same arms)
29. 2 knee raises (same leg), keep arms straight, raise them overhead then lower them to the front, pushing straight arms behind you + 2 hamstring curls (same leg) with arms extended straight in front of you at shoulder level, pull elbows behind you keeping arms at shoulder level, repeat this combo multiple times on same side of body; the first part of the combo changes–instead of 2 knee raises do one knee raise + one front kick (still same leg)
30. Repeat #29 on other side of body
31. Combine #29 & 30–one combo each side, alternate sides
32. Shift hop side to side
33. Star jump (high jumps, opening both legs out to sides when jumping, punch arms overhead on a diagonal when jumping so arms/legs form an X when jumping)
34. Fast basic bounce, reach arms overhead and pull arms down to sides; add alternating legs wide with legs together
35. High knee run, hands are stacked in front of you, bring hands to knee when it raises, twisting torso side to side
36. Continue high knee run, do alternating front punches with arms
37. Shift hop side to side with large arm circles (cool down move)

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