Trampoline Intervals Workout | at Home Rebound | Upper Body and Cardio | Intermediate to Advanced

Intervals Workout | at Home Rebound | Upper Body and Cardio is a rebounder workout from Michelle Briehler. It is a steady state cardio interval workout. For the most part there are no complicated moves, but there was one combo move in Block 2 that took me a few tries to catch onto. This workout is made up of several parts. The main part is two blocks. Each block begins with intervals of 50 seconds of work followed by 10 seconds of rest. During the intervals Michelle alternates one straight cardio move with one weighted cardio move using light hand weights. There are no visuals counting down your intervals like other trainers give you, however when there is 10 seconds remaining in the interval a timer appears in the lower right hand side of the screen, counting down the last 10 seconds. The second part of each block is straight cardio–no intervals. During this part, Michelle strings together the non-weighted cardio moves into a long combo. After all of the cardio (approximately 45 minutes of cardio), you get a little over 3 minutes of core work followed by some cool down bouncing. The workout ends with a short stretch. This was a fun cardio workout. Not super intense but some great rebounding cardio. I burned 459 calories. Though much of the workout is done interval fashion, it is not a HIIT workout.

Intervals Workout | at Home Rebound | Upper Body and Cardio is 55:50 minutes; 49 second intro, 6 minute warm up, 3 minutes of core work and 2:50 minute stretch. Equipment: rebounder and light hand weights. Michelle is using 3 pound hand weights. I also used 3 pound hand weights. When you see (DB) in the breakdown below, that just means you use your hand weights for that move.

Block 1: (starts with 50/10 intervals)

  1. 3 single knee raises + jump forward and back + 3 single knee raises (other leg)
  2. (DBs) Basic bounce w/ bicep curls
  3. Rocking horse (raise one knee and lift other leg behind you)
  4. (DBs) Jack the legs, arms are raised to shoulder level w/ palms facing behind you, bend elbows bringing DBs to armpits then straighten elbows back to start; changes to double jacks (same arms)
  5. Repeat #3 on other side of body
  6. (DBs) Raise both arms overhead, raise one knee to side while pulling same side elbow down to thigh 8x on same leg, repeat on other leg; repeat 4 reps each leg; repeat 2 reps each leg; repeat 8 reps each leg; repeat one rep each leg
  7. One knee raise + one front kick (same leg), when kicking, chop arms across body
  8. (DBs) Jump forward and back, both arms cross punch in front of you in time w/ jumps; changes to double hops forward and back
  9. Repeat #7 on other side of body
  10. (DBs) Scissor runs while punching arms overhead
  11. Double hop hip twists once each side + 4 single hopping hip twists
  12. (DBs) Lateral hops to one side while doing 4 single arm tricep kickbacks, repeat on other side of body; changes to 2 reps each side
  13. Lateral hop to side + one side kick
  14. (DBs) Double jacks, raising arms to shoulder level; changes to single jacks with bent elbows
  15. Repeat #13 on other side of body
  16. (DBs) Jump forward and back, punching DBs in front of you when jumping forward and pulling them back when jumping back
  17. Water break (no intervals after water break)
  18. Repeat #1
  19. Repeat #3
  20. Repeat #5
  21. Repeat #7
  22. Repeat #9
  23. Repeat #11
  24. Repeat #13
  25. Repeat #15
  26. High knee run
  27. Repeat #18-25
  28. 4 scissor runs + 2 jumping jacks
  29. Hop forward and back to single-single-double pattern
  30. Lateral hip twist hops to one side 4x; repeat on other side of body
  31. Repeat #27
  32. High knee run
  33. Basic bounce
  34. Repeat #28-33
  35. Water break

Block 2: (starts with 50/10 intervals)

  1. One jumping jack + one heel dig, alternate legs when doing heel dig; changes to alternating heel digs pushing arms overhead
  2. (DBs) Basic bounce w/ bicep curls
  3. Insole taps 4x same leg, repeat on other leg; changes to alternating insole taps
  4. (DBs)Jack the legs, arms are raised to shoulder level w/ palms facing behind you, bend elbows bringing DBs to armpits then straighten elbows back to start; changes to double jacks (same arms)
  5. High knee runs to single-single-double-double pattern
  6. (DBs) Scissor runs with overhead tricep extensions
  7. One toe-heel twist (knee turns in for “toe”) + one crescent kick (same leg) then reverse crescent kick leg back to start + jump forward and back (I had problems catching on to this move but I eventually got the hang of it)
  8. (DBs) Jack the legs, with both arms punching across each other in front of you
  9. 3 wide leg single knee raise on same leg + one diagonal kick (other leg), alternate sides; changes to 2 wide leg single knee raises on same leg + one diagonal kick each leg
  10. (DBs) Basic bounce with legs/feet together, arms punch overhead; changes to lateral hops to one side while doing 4 single arm tricep kickbacks, repeat on other side of body
  11. Water break (no intervals after water break)
  12. Repeat #1
  13. Repeat #3
  14. Repeat #5
  15. Repeat #7
  16. Repeat #9
  17. Repeat #12-16
  18. Water break
  19. Wide leg basic bounce swinging arms forward and back
  20. 3 single knee raises + jump forward and back + 3 single knee raises (other leg)
  21. Rocking horse (raise one knee and lift other leg behind you)
  22. One knee raise + one front kick (same leg), when kicking, chop arms across body
  23. Double hop hip twists once each side + 4 single hopping hip twists
  24. Lateral hop to side + one side kick
  25. One jumping jack + one heel dig, alternate legs when doing heel dig
  26. Insole taps 4x same leg, repeat on other leg
  27. High knee runs to single-single-double-double pattern
  28. One toe-heel twist (knee turns in for “toe”) + one crescent kick (same leg)then reverse crescent kick leg back to start + jump forward and back
  29. 2 wide leg single knee raises on same leg + one diagonal kick each leg
  30. Repeat #20-29
  31. Repeat #19

Core: (3 minutes)

  1. Lay on back on rebounder with legs raised and knees bent at 90 degrees, extend legs out straight in line with hips while reaching arms overhead, then pull knees into chest tapping hands to heels
  2. Still on back, hands hold rebounder frame behind head, extend both legs straight to ceiling, reverse crunch, lifting hips and pushing feet up to ceiling
  3. Bicycle maneuver to pattern: 2 slow full bicycles + 4 fast leg only bicycles
  4. Repeat #1-3
  5. Repeat #1
  6. Still on back, hands behind head and shoulders elevated, scissor straight legs

More Cardio: (this is cool down cardio)

  1. Basic bounce but higher–do not focus on pushing down; add large arm circles
  2. Basic bounce (normal basic bounce); add swinging arms forward and back
  3. Double jacks
  4. Single jacks
  5. Hop forward and back, swinging arms forward and back
  6. Scissor run
  7. Double hip twist hops
  8. Basic bounce

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

3 thoughts on “Trampoline Intervals Workout | at Home Rebound | Upper Body and Cardio | Intermediate to Advanced

  1. Hi, I just skim-read through this post, it’s my first one to come across that uses a rebounder and my question is if most of the rebounder workouts in general could be done on a regular trampoline. If yes, maybe I could use my kids’ trampoline and try these type of exercises! Thanks

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    1. If you have the means to play the video wherever your kid’s trampoline is set up, I don’t see why not. I will note though, that the intensity of these types of workouts has to do with your ability to push down hard when jumping and to also be able to do the moves at a fairly quick pace. I only have an indoor rebounder so I cannot vouch for the tension being the same on the large outdoor trampolines.

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  2. Happy windy but (temporarily) warm Thursday to you!

    This one looks doable for me so I added it to my to-do list. ☺️

    Today was cardio for me as well. I did Heather’s Day 60 total body HiiT. I was hoping it’d be like Caroline’s last day of Endgame III but it wasn’t. It was thorough and pretty tough and fun in terms of variety and tempo, but it wasn’t celebrate-fun. No confetti or high 5s at the end, although she does acknowledge and reflect on the series in both the intro and close.

    I tacked on one of her 10 min ab segments to close out my day.

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