15 MIN Trampoline Cardio Jump | Best Low Impact Rebounder Workout

15 Min Trampoline Cardio Jump | Best Low Impact Rebounder Workout is a short but intense rebounder workout from Michelle Briehler. This is a straight cardio workout. It’s a lot of fun and feels like its over before it begins! It’s perfect a perfect add on workout. I used it to warm myself up before doing a longer rebounder workout by Naomi Joy. This workout is probably intermediate level though it does get intense at one point with a lot of 180 squat jumps. And as usual, not much of a stretch at the end but Michelle does hit the lower body nicely with the stretches she does give you. And if you’re like me, it didn’t really matter since I was moving on to another workout and that one ended with a thorough stretch. I burned 181 calories in the course of this workout, so I was nicely warmed up.

15 Min Trampoline Cardio Jump | Best Low Impact Rebounder Workout is 20:41 minutes; 40 second intro, 3 minute warm up and 1:30 minute stretch.

  1. One knee raise on a diagonal + one kick on a diagonal, repeat this combo 4x then repeat on other leg
  2. Jack legs out then in then back out for 2 wide hops + double scissor hops
  3. 2 front kicks (same leg) + one hip twist to one side, repeat this combo on other side of body
  4. Rocking horse (raise one knee + hamstring curl with other leg) 4x then repeat on other side of body
  5. Basic wide leg bounce swinging arms forward and back
  6. Repeat #1-5
  7. 2 wide leg knee raises (same leg), repeat on other leg
  8. Repeat #2-5
  9. Two 180 jump squats then quarter turn jump squat so you are facing front + heel click jump
  10. 4 bounces with legs close together + 4 scissor runs
  11. One knee + one front kick, reach arms over one shoulder then chop them down across thigh as leg raises, repeat this combo 8x then repeat on other leg
  12. One side kick + one hip twist hop to side, repeat this combo on other side of body
  13. Repeat #9 & 10
  14. Repeat #11 but for only 4 reps each leg
  15. Repeat #12
  16. Repeat #5
  17. Very short water break
  18. Repeat #5
  19. Knee raise hops while rotating leg 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–think crescent knee) + 2 cross jacks, alternate legs when repeating
  20. Double hop forward and backward
  21. 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)
  22. Repeat #20 & 21
  23. Double hop with legs wide + double hop with legs together + one front kick each leg
  24. Repeat #19
  25. Repeat #22 & 23
  26. Repeat #24 & 25 two more times
  27. Repeat #5
  28. Lateral ski hops to single-single-double pattern
  29. 3 alternating kicks on a diagonal + 4 narrow bounces
  30. Wide heel digs to single-single-double pattern, arms do bow and arrows
  31. Repeat #28 & 29
  32. 2 high knee runs + 4 alternating kicks on a diagonal + 2 narrow bounces
  33. Repeat #30
  34. One jumping jack + one tuck jump
  35. Repeat #28 & 29
  36. Repeat #34
  37. Repeat #30
  38. Hopping hip shifts side to side (cool down move)
  39. Health bounce (low bounce, feet don’t leave the rebounder mat)
  40. Scissor runs with jump rope arms
  41. Repeat #39

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 “15 MIN Trampoline Cardio Jump | Best Low Impact Rebounder Workout

  1. Happy Saturday!

    After much debate, I decided to go forward with my original plan this morning and that was to do GlowUp Day 3 cardio AMRAP followed by Fuel Day 14 full body tempo dumbbell. The AMRAP wasn’t horrible but it wasn’t really enjoyable either. I’d like it better if there were more circuits that were shorter in length, like 3 minutes instead of 5. The Fuel workout was great! This is another one where Caroline incorporates step ups. Lots of variety and changes in tempo. Most muscle groups got direct love but I’d say bi/tri was indirect.

    I finished it off with a nice little lower ab workout from a very bubbly trainer, Bailey Brown.


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