20 Min Cardio Trampoline | Rebounder Workout | Calorie Burn is a short but fun rebounder workout from Michelle Briehler. It is not one of her more advanced rebounder workouts but it still has great intensity. No complicated or complex moves either. This is primarily a cardio workout but she gives you a short core circuit at the very end. I used this workout on my recovery day to warm myself up before some stretching. After this workout I went on to Michelle’s Trampoline Active Recovery Jump & Deep Stretch–so some more cardio bouncing before my stretching, but the cardio in that workout is much lower intensity than in this workout. So it worked out nicely. 54 minutes total (between both workouts). The intensity starts higher in this workout then slowly decreases until we get the deep stretching at the end of the other workout. They worked very well together for my purposes.
20 Min Cardio Trampoline | Rebounder Workout | Calorie Burn is 22:37 minutes; 50 second intro, 3 minute warm up, 2:30 minutes core and 2:30 minute stretch. There is also a little bar at the bottom of the screen that counts down the workout time as a percentage.
- 3 single knee raises + jump forward and back, repeat combo raising other knee
- Rocking horse (raise one knee + hamstring curl with other leg) 4, repeat on other leg
- 4 hopping hip twists to one side, repeat on other side
- One jumping jack + one heel dig, alternate legs when doing the heel dig
- Insole/ankle tap 4x same leg, repeat on other leg; repeat 2x each leg; single alternating insole taps
- 2 high knee runs + 2 double hops each leg (other knee is raised) + basic bounces
- One toe tap while rotating knee and hip inward + one crescent kick + one reverse crescent kick, repeat combo on other leg
- Repeat #1-7
- Basic bounce swinging arms forward and back
- Lateral hop to the side and back + one side kick, alternate legs when kicking
- 8 single knee raise hops while punching opposite arm across body, repeat on other side of body
- High knee run while pushing both arms overhead
- 2 wide leg high knee runs + 2 wide leg kicks + 4 basic bounces
- Repeat #10 & 11
- Repeat #13
- Repeat #11 but for 4 reps each leg
- Repeat #10
- Repeat #13
- Water break
- Basic bounce swinging arms forward and back
- 4 single leg front kicks, repeat on other leg
- Repeat #20
- One single knee raise + one front kick (same leg), repeat on other leg
- 4 jumping jacks
- Repeat #23
- Double scissor runs
- One side knee raise + one side kick (same leg), repeat on other leg
- Repeat #24
- Double lateral ski hops
- Two single leg front kicks + 2 single leg side kicks, repeat on other leg
- Double hops forward and back
- Repeat #23
- Repeat #27
- Repeat #21
Core: (2:30)
- Lay on back, hands holding rebounder frame behind head, do a reverse crunch with knees bent
- Lay on back, hands holding rebounder frame behind head, with legs raised straight to ceiling, pushing feet up to ceiling
- Lay on back on rebounder, one knees bent and foot on floor, other leg is extended straight, both hands are behind head, crunch upper body while raising straight leg to ceiling and reaching for foot with opposite hand hand; repeat on other side of body
- Still on back on rebounder, both knees bent with feet on floor, both hands behind head, do basic crunch
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
