Fat Burning HIIT CARDIO Low Impact Rebounder | Trampoline at Home Workout | Intermediate Level

HIIT Cardio Low Impact Rebounder | Intermediate Level is a no repeat interval rebounder workout from Michelle Brieher. I almost always enjoy Michelle’s rebounder workouts but this was one of her best. It was a lot of fun, great music and she had a long and thorough stretch at the end. I couldn’t believe it! Her stretches are usually so short! This wasn’t her most intense workout, so labeling it intermediate is appropriate, but it will give you an excellent cardio workout. Be warned though, squat jumps appear 3 times plus there are tuck jumps and star jumps. So probably high intermediate. After the stretch, the first 20 minutes of the workout is interval based. It is made up of 20 different moves. Each move is done for 50 seconds followed by 10 seconds of rest. There is a timer in the lower left-hand corner of the screen counting down your intervals and recoveries. There are no previews like other trainers give during interval workouts, but Michelle does show and tell you during the recovery what the next move is. After the 20 intervals you do a fun combo set to a single song–that one does repeat moves, so the “no repeat” aspect is only during the intervals. After that is some cool down bouncing and the long, beautiful stretch. According to my FitBit I burned 308 calories during this workout. However, I did not come to this workout cold. Since I used it as a morning workout, I needed something to round out my hour so I did Michelle’s 15 Min Trampoline Cardio Jump (which is actually 20 minutes) before this one so I was well warm up when I came to this workout. Between the two I got a great cardio workout this morning.

HIIT Cardio Low Impact Rebounder | Intermediate Level is 36:48 minutes; 55 second intro, 3:15 minute warm up and 5:45 minute stretch. There are arm movements with all of the moves even if they are not mentioned.

  1. Lateral ski hops to single-single-double pattern
  2. 2 knee raises to the side + 2 side kicks (all on same leg), repeat on other leg (upper body twists toward knee when it raises)
  3. Squat jacks
  4. Jumping jacks w/ directional changes
  5. One knee raise + one front kick (same leg), repeat on other leg
  6. Star jumps (jump high while opening legs wide and pushing arms overhead in a “V”–body makes an “X”)
  7. 8 narrow jumps (legs/feet together, arms extended overhead) + 8 monkeys (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bring elbow to thigh when it is raises while other arm pushes overhead)
  8. Squat jumps, arms are clasped, reach arms overhead and chop them down beside one thigh, alternate sides with each jump
  9. 2 hip twist hops to one side + 2 front kicks (same leg)
  10. Repeat #9 on other side of body
  11. Fast tuck jumps, push arms in front of you with each jump
  12. Double scissor runs; add directional changes; changes to single scissor runs with chest fly arms; double scissor runs; single scissor runs with chest fly arms
  13. High knee front kick runs while pushing arms overhead
  14. Lateral ski hops to single-single-double pattern + 2 side kicks (same leg), repeat combo but kick with other leg
  15. Small squat jumps (lower glutes into a full squat but do not jump high); changes to quarter turn jump squats
  16. Basic bounce, reach arms overhead and pull them down; add directional changes
  17. 2 jacks while circling arms+ 3 alternating running front kicks w/ alternating front punches
  18. Rocking horse (raise one knee + hamstring curl with other leg, reach arms overhead and pull them down to front leg)
  19. Repeat #18 on other side of the body
  20. Sprint for 110 seconds
  21. Water break
  22. (no intervals) Balance hop on one leg while doing a front knee raise into a side kick back into front kick, repeat on other leg
  23. 2 knee raises (same leg), arms/torso twist toward knee when it raises + 2 side kicks (same leg) while pushing arms overhead, repeat on same side then repeat combo 2x on other leg
  24. High knee run
  25. Repeat #22
  26. One double jack + jump forward and back 4x
  27. Repeat #23
  28. High knee run
  29. Repeat #22 & 23
  30. Repeat #26
  31. High knee run
  32. Repeat 29 & 30
  33. Squat (no jumping); changes to pulsing at bottom of squat

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 “Fat Burning HIIT CARDIO Low Impact Rebounder | Trampoline at Home Workout | Intermediate Level

  1. Happy Tuesday!

    Today I did what was probably the most fun workout I’ve ever done. It was a 60 min athletic sports bootcamp with weights (https://youtu.be/stfnZ8rkFDo) from Sydney. 14 sports, each one has one strength and one cardio/power move and you repeat those moves before going on to the next sport. The best thing about this workout is that she really tries to approximate that particular sport’s moves so you can visualize it. This makes it so much more fun and interesting than just going through standard moves. And Sydney lifted HEAVY (for ex, 25 lb for shoulder press 😳). I did not use such heavy weights for most moves because my purpose was more cardio-focused today. And she had a really uplifting message at the end about finding joy in your strong body and life.

    I ended with a 5 min ab pilates routine from Move with Nicole.

    Liked by 1 person

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