Trampoline Cardio + More | Rebounder Workout | Weight Loss Workout

Trampoline Cardio + More | Rebounder Workout | Weight Loss Workout is a live workout from Michelle Briehler. There is a lot going on in this rebounder workout. Though it is primarily a cardio workout, you will also get some upper body work, some lower body work and some core work. Now, rebounding itself naturally works your core, and intense rebounding naturally works your lower body and gives you lots of cardio. But Michelle also adds dumbbells to not only increase the intensity but to work your upper body. Then you do some barre work for your lower body. You also do some focused core work near the end. And to really jack up the intensity, #48-53 below are done interval/HIIT style: 30 seconds of work followed by 10 seconds of rest. This is an intense and advanced workout. There is actually some complicated footwork in this workout. Not a lot but it is there. There are 4 other exercisers behind Michelle and none of them can do the more advanced exercises with the same form and intensity as Michelle. They either do the exercises slower or modify them in some way to make them easier. So if an exercise is too difficult for you as Michelle performs it, follow one of the background exercisers.

Because this is a live workout, $hit happens. The video freezes for 8:40 minutes near the end (at 45:05) so you will have to scrub through that portion of the workout. You can hear Michelle and the music continuing on with the workout but it takes her 8:40 minutes to realize the video portion of it is frozen. But that’s okay. This is a long workout so it didn’t really bother me. But that is because I was aware of it before ever doing the workout. Had I done this workout live with Michelle, I would not have hung around the 8:40 minutes to see if she ever noticed that the video was frozen. I would have turned it off. And if I hadn’t previewed this workout for this blog post before ever doing it, I would have scrubbed forward to see if she noticed but it would have irritated me immensely since I plan my workouts (including shorter add ons) in advance in playlists; meaning, I already have the time of my morning workout blocked out in advanced.

Finally, one thing I have noticed about Michelle’s workouts is that, at the end, she always wants to “get you out of here”–so she rushes through the stretch. 90% of the time you get barely any kind of flexibility training at the end of the workout, which I personally feel is a very important aspect of fitness. She usually seems to be addressing her background exercisers (getting them “out of here”) rather than her YouTube viewers. And rather than skipping some of the core work or cutting something else short, she always sacrifices flexibility. Luckily there are some YouTube stretches done on the rebounder that you can add onto the end, which is what I did today. I did Naomi Joy‘s wonderful 9 minute rebounder stretch, which I adore but maybe you don’t have 9 minutes (or the 6 & 7 minutes of the other two) and would prefer a shorter but thorough 3 or 4 minute stretch? You are on your own most of time when doing most of Michelle’s rebounder workouts. I’ve never done one of her other workouts so I can’t speak for those but I have probably done all (or close to all) of her YouTube rebounder workouts.

Trampoline Cardio + More | Rebounder Workout | Weight Loss Workout is 62:44 minutes (workout is actually only about 53 minutes–the video freezes for 8:40 minutes and the last 44 seconds is Michelle talking); 1:35 minute intro, 3 minute warm up and 1 minute stretch. Equipment: a rebounder and various light dumbbells (Michelle recommends a set of 1-2 pound and a set of 3-5 pounds). Michelle uses 1 pound lace up weights and 5 pound dumbbells. I used 1 and 3 pound hand weights.

  1. One knee raise + one front kick (same leg), repeat combo on other leg
  2. 2 side kicks on same leg, repeat on other leg
  3. Repeat #1 & 2
  4. 2 hops with legs wide + 2 hops with legs together and arms overhead + 2 hopping hip twists to one side
  5. 2 hamstring curls (one each leg) + 2 knee raises (one each leg)
  6. Repeat #1-5
  7. Basic bounce
  8. Shift hop side to side (recovery move)
  9. 3 scissor runs + 2 cross jacks
  10. Four 180 jump squats
  11. One knee raise + one front kick (same leg), repeat combo on same leg
  12. Repeat #10
  13. Repeat #11 on the other leg
  14. Repeat #10-13
  15. Alternating knee raises
  16. Jumping jacks (raise arms to shoulder level at sides then cross them in front of you)
  17. Repeat #9
  18. Repeat #15
  19. Repeat #10-14
  20. Repeat #16
  21. Repeat #9
  22. Repeat #15
  23. Short break while Michelle demonstrates one of the upcoming moves which is complicated but she also shows an alternative, easier move you can do instead
  24. Repeat #8
  25. Knee raise then lift other heel behind you into a front knee raise (this is the complicated move) + 4 basic bounces then repeat on other side of body
  26. Repeat #25 but the basic bounces change to 2 front kicks (same leg)
  27. Alternating side kicks, push arms out to sides when kicking
  28. Repeat #26 & 27
  29. One knee raise + one hopping hip twist to one side
  30. Repeat #27 + 29 on other side of body
  31. Basic bounce
  32. Repeat #26
  33. Repeat #28-30
  34. Repeat #32-33 several more times
  35. Water break (Michelle wraps the one pound lace up weights around her wrists and I grabbed my one pound hand weights)
  36. Jack the legs while pushing arms overhead
  37. One knee raise each leg + 2 lateral ski hops
  38. Repeat #36 & 37
  39. Hop forward, back, forward + knee raise into side kick into knee raise (you are bounce/balancing on other leg during this), repeat combo doing knee raise/side kick on other leg
  40. Cross jacks
  41. Repeat #38 & 39
  42. Cross jacks
  43. 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)
  44. Cross jacks
  45. Repeat #43 on other leg
  46. Repeat #39
  47. Repeat #42-45
  48. (remove/set aside hand weights) Stand with rebounder behind you, sit on rebounder and roll on back, raising legs into a reverse lunge, roll back to sitting, stand and jump
  49. Stand behind rebounder, one foot on rebounder and one on floor, step other foot onto rebounder while doing a front kick with other leg (hitch kick)
  50. Repeat #49 on other side of body
  51. Plank jacks w/ shoulder taps (hands on rebounder and feet on floor, jack the legs while also tapping one hand to opposite shoulder, alternate arms); changes to reaching one arm straight in front of you with each jack, alternate arms
  52. Repeat #48 (Michelle adds the option of placing hands on floor after you roll back up and jumping feet back onto rebounder so you are in plank w/ hands on floor and feet on rebounder, jump feet back to floor)
  53. Repeat #49-51
  54. Water break
  55. (Michelle is now using 5# DBs, I used 3# DBs) Jack the legs, arms do overhead press
  56. Basic bounce with bicep curls
  57. One knee raise bringing opposite elbow to knee + one knee raise (same knee) punching opposite arm across body, repeat combo on other side of body
  58. Alternating side kicks, arms remain raised to shoulder level, with each kick bend elbows bringing DBs to armpits
  59. Repeat #55-58
  60. Jump forward and back, push arms in front of you when jumping forward, pull DBs back when jumping back (arms remain close to sides)
  61. Repeat #55 & 56
  62. Alternating knee raises with cross punches
  63. (Michelle swaps out her 5# DBs for her one pound lace ups and I went back to my one pound hand weights) Jack the legs, one arm raises overhead on a diagonal while other arm pushes down on a diagonal, alternate arms (she calls these diagonal jacks)
  64. Scissor run with goal post chest fly arms
  65. Lateral hops
  66. 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)
  67. 4 high knee runs while alternating punching arms overhead + 2 front kicks (same leg) while doing front punches with opposite arm
  68. Repeat #63-67 several more times
  69. (Turn trampoline on its side to use for balance) Stand facing rebounder, holding the legs for balance, with knee bent, pull knee up then push leg out straight behind you
  70. Turn body to side, raise leg to hip level and pulse it upward; lower leg so toe taps floor then raise leg to hip level
  71. Face rebounder again, raise straight leg behind you and pulse it upward
  72. Repeat #69-71
  73. Figure 4 stretch
  74. Repeat #69-73 on other leg
  75. Water break (Michelle puts on her one pound lace up weights again and I grabbed my one pound hand weights)
  76. Shift hop hips side to side
  77. Insole taps–4 on same side then repeat on other side
  78. Alternating knee raise, push opposite arm across body when knee raises
  79. 3 knee raises + 3 scissor runs, keep repeating on same side of body
  80. 3 side kicks same leg + one lateral hop to side and back
  81. Repeat #79-80
  82. Jack the legs pushing arms overhead
  83. Stand behind rebounder, one foot on rebounder and one on floor, step other foot onto rebounder while doing a front knee raise with other leg (similar to #49 hitch kicks)
  84. High knee run
  85. Sprint
  86. Repeat #77 & 78
  87. Repeat #79 & 80 on other side of body
  88. You get a short break here because someone calls Michelle and messes her music up
  89. Repeat #87
  90. Video freezes here at 45:05 though you can still hear Michelle talking and does not unfreeze until 53:48 during a water break
  91. Deadbug (lay on back on rebounder, legs are raised w/ knees bent at 90 degrees and arms are extended straight to ceiling, lower one arm overhead while also extending the opposite leg straight, alternate sides)
  92. Lay on back on rebounder, knees bent and feet on floor, one hand behind head, other hand/arm is extended in front of you, do 4 basic crunches reaching hand toward legs then repeat on other side of body
  93. Bicycle maneuver
  94. Lay on back, hands holding rebounder frame behind head, do a reverse crunch raising hips and pulling bent knees into chest, lower hips and extend legs straight and on a diagonal to side, alternate sides with a reverse crunch between each side
  95. Repeat #91-94
  96. Lay on back, hands holding rebounder frame behind head, scissor straight legs
  97. Jack legs with large arm circles
  98. Alternating heel digs raising both arms overhead
  99. Alternating hip twist hops
  100. Alternating hamstring curls
  101. Alternating knee raises
  102. Repeat #100 & 101
  103. Basic bounce
  104. Double scissor runs
  105. Joyful high bounces
  106. Health bounce (feet don’t leave the rebounder mat)

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 Cardio + More | Rebounder Workout | Weight Loss Workout

  1. I’m exhausted just reading through the list!!

    Today I finished the last H2.0 workout. It was Day 4 unilateral legs and what a way to end! This was my favorite lower body workout in the series. I enjoy the format regardless, but for this instance I appreciated the choice of exercises. It just really worked well all around. ☺️

    I finished my day off with a 30 min EMOM upper body strength workout from Sydney. I wanted to see how she handled dumbbell workouts. It was pretty good! High volume reps with this one so you can’t lift super heavy so it was quite metabolic. Tomorrow I’m doing a bootcamp from her and I’m looking forward to it!

    PT is going really well on my elbow. It’s feeling a little better every day. It isn’t cheap but if it means I can avoid the cost of surgery and healing time then it’s well worth it.


    1. I do love unilateral workouts. I am doing one of Caroline’s Iron Series Unilateral workouts tomorrow.

      Hopefully the PT works! I know consistency is key.


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