30 MIN Trampoline | Rebounder Slimming Waist Cardio Workout | Steady State Cardio | NO REPEAT

30 Min Trampoline | Rebounder Slimming Waist Cardio Workout | No Repeats is a rebounder workout from Michelle Briehler. It is a cardio workout but the moves used in this workout are all moves that engage your core more. Rebounding in itself engages your core, so this workout is kicking the core engagement up with lots of kicks, knee raises and twists. It was a lot of fun and I got a great cardio workout. According to my FitBit I burned nearly 300 calories (294). Michelle and crew are using Jumpsport rebounders. During the workout one of her background exercisers rebounder “malfunctioned”–a bungee apparently popped off and Michelle had to go fix it. Just FYI, I use a Bellicon and nothing like that has ever happened to me. I’ve been using my Bellicon since 2020 without any mishaps. On the subject of other things that have never happened to me, several times in the course of this workout Michelle indirectly referred to people having bladder issues while rebounding. I used to do AngieFitnessTV‘s rebounder workouts a lot and she would refer to people apparently losing control of their bladders while rebounding. WTC? This has never happened to me before.

This workout has one exercise where one of your feet will be on the floor. Since it is the only exercises that (for me) shoes are needed and I do not like wearing shoes when doing pure cardio rebounder workouts, I put a thick yoga mat on the floor on either side of my rebounder to protect my feet. The majority of this workout is done interval style. Each exercise is done for 40 seconds with no rest/recoveries. There is a timer in the upper left hand corner of the screen counting down your intervals. Because the stretch at the end is so short, you will probably want to add on a longer stretch. Naomi Joy has a wonderful 9 minute rebounder stretch and AngieFitnessTV has a 6 minute rebounder stretch and a 7:30 minute rebounder stretch. Since it’s a Sunday, and on Sundays I usually do yoga or long stretch sessions, I just did an extended flexibility routine by Jessica Smith from one of her new DVD workouts from her Strong + Centered Series (review for her Stretch + Relax DVD will post in a few weeks).

30 Min Trampoline | Rebounder Slimming Waist Cardio Workout | No Repeats is 34:50 minutes; 40 second intro, 2:40 minute warm up and 1:50 minute stretch. Equipment: rebounder and light hand weights. Michelle and crew are using 1 pound lace up weights. I used 2 pound hand weights.

  1. Alternating heel digs to corners, push arms/DBs overhead
  2. Single knee raise, reach arms overhead and pull them down to knee when it raises, 4 reps then change legs; changes to 2 reps each leg; changes to singles (one rep, alternate sides)
  3. Hopping hip twists to one side
  4. Repeat #3, twisting to other side
  5. One knee raise + one side kick (other leg), bring opposite elbow to knee when it raises, raise both arms overhead when side kicking
  6. Repeat #5 on other side of body
  7. Hop + leg lift to the back, alternate legs
  8. Alternating hamstring curls; hold arms overhead and tap heel with opposite hand behind you when doing hamstring curl
  9. Stand with one foot on floor and one on rebounder, do a knee raise with floor leg, place foot back on floor and punch down to floor with opposite hand
  10. Repeat #9 on other side of body/rebounder
  11. One knee raise + one front kick (same leg) + 4 lateral ski hops, alternate legs
  12. Hopping hip twists with legs/feet close together
  13. Rocking horse (one knee raise + one leg lift behind you (other leg))
  14. Repeat #13 on other side of body
  15. Alternating insole taps (arms are extended overhead unless tapping insole)
  16. Alternating hopping knee raises, sweep opposite arm across body when knee raises
  17. 45 second rest
  18. 2 scissor runs + one knee pull; add alternating front punches
  19. Repeat #18 raising other knee
  20. One side kick + one lateral hop, push one arm out to side and other arm overhead when kicking
  21. Repeat #20 on other side of body
  22. Jack the legs, alternate raising both arms overhead with raising both arms to sides in a T
  23. Hop forward + hop backward + one front kick, alternate legs when kicking
  24. One side kick each leg + 2 cross jacks, push arms overhead when kicking; changes to cross jacks only
  25. Alternating hopping knee raises, tap fingers (or DBs) together under thigh when leg raises; add directional changes
  26. Two alternating cross punches (one each arm) + one knee raise, alternate leg when doing knee raises; add bringing opposite elbow to knee when it raises
  27. One insole tap each foot + one side kick + twist hop to one side, alternate sides
  28. Single leg front kicks; add alternating front punches
  29. Repeat #28 on other leg
  30. 3 knee raises (same leg) + one side kick (same leg), repeat on other side of body
  31. 2 hops + one heel click jump; changes to just heel click jumps
  32. Knee raise hops while rotating to side (raise knee while facing one direction, other leg does a quarter turn hop, lower leg while facing other direction, reverse this back to start) + one kick to corner (same leg) + one kick to front (same leg), repeat this combo on other leg
  33. 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 thigh when it is raises while other arm pushes overhead)
  34. Fast tuck jumps
  35. 2 hip twists hops to one side + 2 single leg side kicks (same leg), push arms out to sides in a T when kicking, repeat this combo on other side of body
  36. Lay on back on rebounder, arms are holding rebounder frame overhead, do a reverse crunch, lifting hips and pushing legs up to ceiling; changes to pulsing reverse crunch
  37. Still on back on rebounder, feet on floor and hands behind head, 2 basic crunches + crunch up higher, reaching both arms in front of you
  38. (set DBs aside; no more intervals) Sit on rebounder, feet on floor, bounce bottom on rebounder; keep bouncing but raise feet off floor; place feet on floor again and bounce higher
  39. Basic bounce; add large arm circles
  40. High bounces
  41. One basic squat (no jumping) + one hinge forward (deadlift style)

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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s