55 MIN Trampoline Intervals Cardio & Strength | Rebounder + Dumbbells | HIIT Training | NO REPEAT 💦

55 Min Trampoline Intervals Cardio & Strength | Rebounder + Dumbbells | HIIT Training | No Repeats is a cardio + strength workout from Michelle Briehler and it moves non-stop. It is done interval style so you are getting rests but it seems non-stop because Michelle doesn’t rest. She almost immediately starts the next move. But I am sure that is because she doesn’t do preview videos like most of the other trainers I follow. However, there is a timer and lots of beeps to alert you to when the interval actually begins so I used the time that Michelle had already started the exercise as preview time–as in, she was previewing it for the home exerciser and when the interval actually began, that’s when I began the exercise. All of the cardio is done on the rebounder and some of the strength exercises also use the rebounder but many of them are just done on the floor with dumbbells. This is a no-repeats workout which really keeps things interesting, and Michelle manages to work your entire body. When I previewed this workout, I thought it would be much harder than it was. Some of Michelle’s background exercisers were really struggling in the course of this workout. By the end (during the Joyful Jump) most of them were not even jumping on the rebounder! They did the moves while standing on the rebounder (no bounce). In fact, one of the background exercisers (to the right of Michelle) modified almost everything. So if this workout is too advanced for you, just follow her. She didn’t bounce much at all. This seems so odd to me because it is hard for me to be on my rebounder without wanting to bounce constantly!

Most of this workout is done interval style; the cardio + strength portion (the majority of the workout) is 40 seconds of work followed by 15 seconds of rest, the core segment is 30 seconds of work followed by 10 seconds of rest. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. I really enjoyed this workout a lot more than I expected to. As I already mentioned, I was expecting to be wasted by the end but I was not. I will add the caveat that I did not challenge myself with my weight selection. I used heavy enough weights to feel the exercise but nothing to burn myself out. That is because for the past 5 days I have been doing very intense and challenging strength workouts from Caroline Girvan‘s Iron Series. So I was not in any need of strength training. For the majority of the exercises I used the same weight as Michelle or heavier. I came to this workout as more of a metabolic cardio rebounder workout and it served that purpose perfectly for me. I burned 450 calories and got lots of fun cardio. As usual, the stretch at the end of this workout is very short. That is one of the reasons I scheduled this workout for a Saturday. It is already an hour long so I needed some extra time to add on a more thorough and better stretch (Naomi Joy‘s 9 Minute Rebounder Stretch).

55 Min Trampoline Intervals Cardio & Strength | Rebounder + Dumbbells | HIIT Training | No Repeats is 58:24 minutes; one minute intro, 3 minute warm up and 2:20 minute stretch. Equipment: rebounder, dumbbells and a fitness mat for the times you have one knee on the floor or are laying on the floor on your back. Michelle is using 5-15 pound dumbbells plus her 1 pound lace up weights. I used 5-20 pound dumbbells and my 2 pound hand weights. If I used the same weight as Michelle then only the dumbbell weight is listed but if we used a different weight then both of our weights are listed. If I write an exercise is done “on the floor”, all that means is that the rebounder is not involved in the exercise in anyway.

  1. One front kick each leg + 2 jumping jacks
  2. Basic squat on floor (Michelle is using 15# DBs; I used 20# DBs)
  3. 2 side kicks (same leg) + 2 front knees (same leg), repeat combo on other leg
  4. Alternating reverse lunges on the floor (15# DBs)
  5. 4 lateral ski hops + one double jack
  6. Sumo pulse squats w/alternating hammer curls on the floor (Michelle is using 10# DBs; I used 15# DBs)
  7. Scissor runs to single-single-double pattern 2x + alternating front kicks, 2 reps each leg
  8. Lay on back on floor with heels on rebounder and one DB on hips, do fast bridge/hip thrusts (Michelle is using one 10# DB; I used one 20# DB)
  9. One knee raise each leg + 2 cross jacks
  10. Lay on back on rebounder, torso is leaned back on elbows and forearms, raise straight legs and scissor them
  11. 4 high knee runs + 2 front kicks (same leg)
  12. Kneel on one knee beside rebounder w/ one elbow on rebounder and torso facing forward in a modified side plank, top leg is extended straight, raise and lower straight leg
  13. 4 lateral ski hops + 2 double scissor runs
  14. Repeat #12 on other leg
  15. One knee raise + one front kick, repeat combo on other leg, you are also reaching arms over head and pull them down on either side of leg when it raises (Michelle is using her one pound lace ups; I used my 2# DBs)
  16. Lay on floor on back with heels on rebounder, raise hips in bridge and hold isometrically, do chest flys (Michelle is using 10# DBs; I used 15# DBs)
  17. One hip twist to the side + one side kick, repeat combo on other side of body, extend both arms out to side in a T when doing side kicks (Michelle is using her one pound lace ups; I used my 2# DBs)
  18. Alternate one bent over rear delt fly with one wide back row (done on floor) (5# DBs)
  19. 4 high knee runs + 4 basic bounces (Michelle is using her one pound lace ups; I used my 2# DBs)
  20. Donkey kicks (get on hands and knees on rebounder, place one DB behind one knee, with knee bent at 90 degrees to hold DB in place, raise and lower leg pushing sole of foot to ceiling) (Michelle did not specify the weight she used; I used on 5# DB)
  21. 3 alternating wide kicks on a diagonal + 2 jumping jacks
  22. Repeat #20 on other leg
  23. 45 second rest
  24. One knee raise each leg + 2 lateral hops pushing one arm out to the side, when you repeat, push other arm out to side (Michelle is using her one pound lace ups; I used 2# DBs)
  25. Bicep curls on floor (15# DBs)
  26. Basic bounce reaching arms overhead and pulling them down (Michelle is using her one pound lace ups; I used 2# DBs)
  27. Diagonal reaches (hinge torso forward and open arms in opposition on a diagonal, alternate arms) (5# DBs)
  28. While bouncing on one leg, kick other leg forward them back then forward + hop forward and back 2x (on both legs), when you repeat combo change legs
  29. In straight arm plank with hands on rebounder and feet on floor, raise one leg, raise the other leg then lower to forearm plank and raise back to straight arm plank
  30. 4 rocking horses then repeat on other side of body (one rocking horse=one knee raise + one hamstring curl other leg)
  31. Sumo squat with an upright row at top (10# DBs)
  32. 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)
  33. Skull crushers while laying on back on rebounder (Michelle is using 12# DBs; I used 10# DBs)
  34. 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) + 2 cross jacks, alternate legs when repeating combo
  35. Kneeling overhead tricep extensions (French press, kneeling on rebounder) (Michelle is using 8# DBs; I used 10# DBs)
  36. Repeat #32 on other side of body
  37. Push ups with hands on rebounder and feet on floor
  38. Stand behind rebounder, jump onto rebounder + one jump then step backward off rebounder (Michelle gives you the option of also stepping onto rebounder rather than jumping)
  39. 4 alternating insole taps + 4 monkeys (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)
  40. Stand beside rebounder, one foot on floor and one on rebounder, squat then hop-step on and across rebounder until foot positions are swapped (other foot on floor) and squat, continue alternating sides
  41. One knee raise + one front kick (same leg), repeat combo on other leg + four 180 squat jumps
  42. Jumping jacks; changes to one jumping jack + one tuck jump
  43. 8 high knee runs + sprints to 8 count
  44. Double scissor runs, push arms forward and pull them back with palms facing upward; changes to wide leg basic bounce w/ lat pull down arms (Michelle is using her one pound lace ups; I used my 2# DBs)
  45. Lateral ski hop/hip twists to one side while pushing one arm out to side tricep kickback-style; halfway through interval switch sides

50 second rest

Core: (30 seconds of work followed by 10 seconds of rest)

  1. Forearm plank hold (forearms on rebounder, feet on floor)
  2. Pilates 100 (bottom is on rebounder) (Michelle is holding her one pound lace up weights in each hand)
  3. Dead bug (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) (Michelle is holding her one pound lace up weights in each hand; I used my 2# DBs)
  4. Mountain climbers (hands on rebounder frame, feet on floor)
  5. Side elbow plank hip lift (elbow/forearm is on rebounder, feet on floor, top arm is behind head, raise and lower hips); the last 15 seconds hold at top of side plank
  6. Repeat #5 on other side of body/rebounder
  7. Reverse crunches (lay on back on rebounder, hands holding rebounder frame behind head, do a reverse crunch, raising hips and pushing feet to ceiling)
  8. 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 (Michelle is holding her one pound lace up weights in each hand; I used 2# Dbs)
  9. Lay on back on rebounder with head/shoulders elevated, pull knees into chest and touch hands to ankles then extend legs straight in line with hips while reaching arms overhead
  10. (no rest) For last 10 seconds, lay on back on rebounder, hands holding rebounder frame behind head and legs extended straight in line with hips, flutter kick the legs

Joyful Jump: (no intervals)

  1. Hip shift bounce
  2. Alternating knee raises, raise arms to sides then tap fingers together under thigh when knee raises
  3. 4 side kicks (same leg) while extending both arms out to sides in a T each time you kick, repeat on other leg
  4. High knee run
  5. Pendulum legs waving arms overhead in time with legs (alternating low kicks to sides)
  6. Double hop scissor runs; changes to single scissor runs
  7. Repeat #2-6
  8. Basic bounce, reaching arms overhead then pulling them down
  9. Hop forward and back
  10. 4 hip twist hops to one side, repeat on other side
  11. Repeat #1
  12. Health bounce with shoulder rolls (heels don’t leave the mat)

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


2 thoughts on “55 MIN Trampoline Intervals Cardio & Strength | Rebounder + Dumbbells | HIIT Training | NO REPEAT 💦

  1. So if I follow the exerciser to the right in back of Michelle would you say that would be high beginner or low intermediate? If so, I’m adding it to my list! ☺️

    Today I did Fuel Day 13 glute/ham complexes. Complexes are my favorite method for strength training. You’d think with glute/ham she’d include a banded exercise but this time she didn’t. The staple complex is sumo squats with and without weight and I think it appears at least 4 times.

    I figured out why floor ham bridges are difficult for me. It’s definitely limited range of movement like we were discussing, but because my lower back lacks flexibility/mobility because of the fusions I just can’t push up at the top. So I’m left trying to work hard through a small range of movement which is metabolic and burns me out. Does that make sense? This is what happened today as single leg bridges were one of the last complexes. My saving grace was that you were switching legs after 10 reps.

    I finished with a really great relaxing yoga routine from sarabeth (https://youtu.be/hleNJZrN8c0). This one is all relaxing stretches so very suitable at the end of a hard session.

    Liked by 1 person

    1. She was definitely doing the rebounder cardio moves at the beginner level. We all do what we have to do to work around our different body circumstances–your spine, the metal in my heels–and exercises will challenge us differently for the those reasons. My heels affect my balance for some moves so sometimes I have to do things to account for that–a wider stance, something nearby (a chair) that I can hold onto if necessary.

      I have that SaraBeth yoga session on my To Do list and scheduled for an upcoming Sunday (I can’t remember which one).


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