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.