20 MIN Mini Trampoline Cardio Endurance Workout | Intermediate | HIIT

20 Min Mini Trampoline Cardio Endurance Workout | Intermediate | HIIT is another fun rebounder workout from Michelle Briehler. This is one of her more intermediate level workouts. Not super intense but not low key either. A short but effective cardio workout. In 23 minutes I burned 200 calories. It worked really well today for my recovery day. After I finished it I did 30 minutes of Sara Beth yoga. It is also the perfect length to combine with another rebounder workout for a longer cardio session. I LOVE the warm up song. I first I heard the song (Liability by Tape Machines/Astyn Turr) a few years ago in a Heather Robertson workout and loved it so much I found it on iTunes and downloaded it. It’s been on my Ipod ever since. So, for me at least, it was a great and motivating way for me to really get into the workout from the very beginning.

The majority of this workout is done interval style. There are 12 exercises. Each exercise is done for 30 seconds with no rests/recoveries. There is a timer in the lower left hand corner of the screen counting down the intervals. The first time through the circuit you do the exercises without dumbbells. When you repeat the circuit, you do it holding a set of light hand weights. The workout ends with more cardio rebounding but with no intervals.

20 Min Mini Trampoline Cardio Endurance Workout | Intermediate | HIIT is 22:54 minutes; 40 second intro, 3:30 minute warm up and 2 minute stretch. Equipment: rebounder and light dumbbells. Michelle is using 1 pound hand weights. I used 2 pound hand weights.

Cardio Intervals:

1. Jumping jacks
2. Double scissor runs, reach arms overhead then pull them back down
3. Hopping hip twists 4x to one side, repeat on other side of body
4. Alternating heel digs, raise arms overhead and pull down
5. Jump out into squat + 2 hops when legs are together
6. Basic bounce, reach arms overhead and pull them down
7. One tuck jump + 2 hops
8. One knee raise + one front kick (same leg), twist torso toward knee when it raises and punch opposite arm toward foot when kicking
9. Repeat #8 on other leg
10. Alternating hopping knee raises, reach arms overhead and pull them down when knee raises
11. 4 single leg side kicks while reaching opposite arm overhead and pushing same side arm out to side (Michelle’s calls this “L” arms), repeat on other side of body
12. Air jacks
13. 30 second rest (get light hand weights)
14. Repeat #1
15. Single scissor runs pushing arms/DBs overhead in time with legs
16. Hopping hip twists to one side with single arm tricep kickback, halfway through change sides
17. Repeat #4-12

Set hand weights aside

Non-interval cardio:

1. Hip shift hops
2. Basic bounce, reach arms overhead and pull them down
3. Scissor runs to single-single-double pattern
4. 2 single jacks + one double jack
5. Hopping hip twists
6. One knee raise + one front kick (same leg), repeat on other leg
7. Repeat #5 & 6
8. Alternating heel digs pushing arms overhead in time with heel digs
9. Hop forward and back, reaching arms overhead and pulling them down; changes to double hops forward and back
10. Alternating hopping knee raises, raise arms overhead and pull arms down when knee raises
11. 4 single leg side kicks w/ L arms, repeat on other side of body
12. 4 single knee raises to one side, repeat on other leg
13. Jumping jacks
14. Repeat #2
15. Repeat #1; add swinging arms side to side overhead
16. Lateral hops
17. Repeat #2

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