Trampoline HIIT Intervals Beginner

Trampoline HIIT Intervals Beginner is not a beginner workout. I am not sure Michelle Briehler knows what a beginner is! This workout was tough! And intense. At the beginning, she says that the cardio is done to a slower tempo and I guess that is the beginner aspect, but she also shares that as the workout progresses, the tempo increases as well. I did notice that the cardio at the beginning was slow but by the time you finish the 22 minute interval circuit, the tempo had definitely sped up. At the end of the cardio + strength interval circuit, Michelle does concede that this is not a beginner level workout. So keep that in mind! This is a total body strength workout. Using compound strength moves, Michelle manages to work every muscle in your body at some point. Plus lots of cardio and core work. This workout is separated into 3 parts. The first part is a 22 minutes cardio + strength interval circuit; the second section is 6 minutes of a cardio rebounding and the final section is 7 minutes of core work + lower body barre work. The intervals in the first part are 45 seconds of work followed by 15 seconds of recovery/transition. The last two sections do not use timed intervals. Since this workout is only 43:30 minutes and has such a short stretch, I finished with Naomi Joy‘s excellent 9 minute extended rebounder stretch. Overall, I got a great and intense cardio + strength rebounder workout. I burned 392 calories.

Trampoline HIIT Intervals Beginner is 43:34 minutes; one minute intro, 3 minute warm up and 1:50 minute stretch. Equipment: rebounder and dumbbells. Michelle is using 8-12 pound dumbbells. The weights listed below are what I used. I note the weight of the dumbbells Michelle is using when she shares it with us (she shares on all but one exercise).

Cardio + Strength Intervals: (22 minutes, 45 seconds of work followed by 15 seconds of rest/recovery)

  1. 4 alternating heel digs + double hop with legs wide + double hop with legs together (rebounder)
  2. Alternating reverse lunges w/ double arm hammer curls (Michelle is using 12# DBs; I used 15# DBs) (floor)
  3. Knee raise to side + side kick, repeat on same leg, repeat 2 reps of this combo on other leg (rebounder)
  4. Skull crushers w/ bicycle legs (laying on rebounder) (Michelle is using 10# DBs; I used 11# DBs)
  5. Lateral skier hops to single-single-double pattern (rebounder)
  6. Stand with one foot on rebounder holding one DB at shoulder, step up onto rebounder while doing an overhead press; change sides halfway through interval (Michelle is using one 10# DB; I used one 15# DB)
  7. 2 hip twist hops to one side + 2 jumping jacks, alternate sides when doing twist hops (rebounder)
  8. With hands on rebounder and feet on floor, do one push up then lower to forearms and return to straight arm plank
  9. 4 front kicks on same leg, alternate legs (rebounder)
  10. Deadrow (on floor) (Michelle combined 2 of her DBs together in each hand but I don’t know the weights; I used 30# DBs)
  11. Squat jumps; changes to quarter turn squat jumps (rebounder)
  12. Alternating side lunges, hold one DB in both hands, between sides push DB straight in front of you (floor) (Michelle uses one 8# DB; I used one 12# DB)
  13. 2 cross jacks + side knee raise (once each leg) (rebounder)
  14. 2 bent over rear delt flys + 2 alternating rear lunges (once each leg) with double arm straight arm front raises (floor) (Michelle used 8# DBs and so did I)
  15. 4 side kicks on same leg, alternate legs (rebounder)
  16. Lay on back on rebounder, one DB on each hand, knees bent and feet on floor, crunch upper body raising one leg and reaching opposite arm/DB to foot, alternate sides (Michelle is using 8# DBs and so did I)
  17. With hands behind head, do one knee raise bringing opposite elbow to knee + one insole tap, repeat on same side then repeat combo twice on other side of body; changes to alternating insole taps (rebounder)
  18. Alternating step out squats with double arm hammer curl while in squat (Michelle is using 12# DBs; I used 15# DBs) (floor)
  19. High knee run; add directional changes; changes to a sprint facing forward (rebounder)
  20. Sumo squats with upright row (Michelle is using 12# DBs; I used 13# DBs) (floor)
  21. Jumping jacks; changes to a sprint (rebounder)
  22. Kneel on rebounder and do overhead tricep extensions (French press), lower glutes to heels when lowering DBs and raise back to high kneeling when pushing DBs overhead (Michelle is using 8# DBs; I used 10# DBs)

Cardio: (6 minutes)

  1. Hip shift hop side to side
  2. Joyful jump (jump high w/out focusing in pushing feet into rebounder–feel good bouncing)
  3. Repeat #1
  4. One knee raise to side + one side kick (same leg), repeat on same leg then repeat combo 2x on other leg
  5. 4 alternating heel digs + double hop with legs wide + double hop with legs together
  6. Lateral skier hops to single-single-double pattern
  7. Repeat #4-6 two more times
  8. Jumping jacks
  9. 4 front kicks on same leg, alternate legs
  10. Cross jacks
  11. 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)
  12. One knee raise bringing opposite elbow to knee + one insole tap, repeat on same side then repeat combo twice on other side of body
  13. Repeat #9-12 two more times
  14. High knee run
  15. Sprint

Core & Lower Body Barre: (7 minutes)

  1. Lay on back on rebounder, hands grip rebounder frame above head, both legs are raised straight to ceiling, do a reverse crunch, lifting hips
  2. Lay on back on rebounder, feet on floor and hands behind head, basic crunch 2x then crunch upper body higher reaching both hands in front of you
  3. Repeat #1 & 2
  4. Bicycle crunch
  5. (turn rebounder on its side so you can hold into it for balance) Stand beside rebounder with one hand on rebounder for balance, lift outside leg to side and pulse leg upward
  6. Same starting position as #5, reach outside arm overhead, do a side knee raise while also pulling arm down and bringing elbow to knee
  7. Same starting position as #5, extend outside leg behind you, hinge torso forward and reach outside arm in front of you, pulse leg and arm upward
  8. Standing figure 4 stretch
  9. Repeat #5-8 on other side of body

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


4 thoughts on “Trampoline HIIT Intervals Beginner

  1. Haha! I’m laughing because I saw “beginner” and went GREAT, ANOTHER REBOUNDER WORKOUT I CAN ADD TO MY LIST! And then I saw your next sentence “this is NOT a beginner workout” and then I laughed … ☺️

    Today I had a Heather cardio/ab workout scheduled but I was SO excited to try Caroline’s Iron series that I rescheduled to do Days 1 and 2 lower and upper body. If you previewed Day 1 you know what Iron is all about — 2 upper, 2 lower and 1 FB, 30 min-ish each per week for 6 weeks. What made me super excited is that she mentioned doing step-ups which I haven’t done since I was doing Cathe workouts exclusively. The LB workout I did today didn’t include step-ups but it was a very solid dumbbell-based workout with a little body weight thrown in. The UB routine was chest/back/shoulder focus but definitely bis and tris were worked secondarily. (I could really feel my tris in the pullovers!)

    Very excited for more in this series! 😁😁😁


    1. You have to be careful with Michelle’s workouts! I think she has created only one rebounder workout that is truly appropriate for beginners even though several have “beginner” in the title.


      1. I picked a couple Michelle rebounder “beginner” workouts to do. I think I found them when I searched on her site for “beginner”. They were this one ( and this one ( I had so much fun with the first one, I tacked on the second and enjoyed that one even more! I went WOO HOO at the end! 😁 The first one was a little more cardio heavy but the second one was a touch slower and I could really concentrate on my form more so I felt I got a better workout. Maybe the second one is that “true beginner” workout you mentioned above??

        I had planned abs from nobadaddiction but I didn’t need to do them since Michelle hit abs in both routines. ☺️

        (I should note that I tried to do the trampit routine you did a few days ago but I was again having problems with YouTube. It kept trying to play the first Michelle workout above so I abandoned trampit and just went with Michelle. But it worked out great!!)


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