Fat Burning Trampoline HIIT | Arm Sculpt & Core | 30 MIN Rebounder Workout

Fat Burning Trampoline HIIT | Arm Sculpt & Core is a fun and intense rebounder workout from Michelle Briehler. It is primarily a cardio workout but you also get some arm toning and some core work. The first 15 minutes (after the warm up) is done interval style: 40 seconds of work followed by a 10 second rest. There is a timer at the right side of the screen counting down the intervals and recoveries. After that you grab some light dumbbells for about 8 minutes of weighted cardio rebounding (no intervals). Next is 3 minutes of core work and the workout ends with a very nice, feel good stretch. Great workout! And since my husband bought me an apple watch last weekend, I can share how many calories I burned: 237 calories. Since today is my recovery day, I finished this off with Michelle’s 15 Min Flexibility & Recovery.

Fat Burning Trampoline HIIT | Arm Sculpt & Core is 33:12 minutes; 45 second intro, 2:20 minute warm up, 3 minute core and 3:40 minute stretch. Equipment: rebounder and light dumbbells. Michelle is using 3 pound dumbbells. I also used 3 pound dumbbells.

HIIT Cardio (40/10 intervals):

1. 2 scissor runs + 2 wide leg bounces; wide leg bounces change to one heel click jump
2. One front kick each leg + 2 jumping jacks
3. 4 lateral ski hops + one double jack (alternate punching arms overhead during lateral ski hops, clap hands during double jack)
4. One knee raise + one diagonal kick + one hip twist hop + one diagonal kick (all on same side) then repeat on other leg/side
5. 2 rocking horses (raise one knee + hamstring curl with other leg) + jump forward and back 2x while also changing direction, repeat on other side/leg
6. 2 single leg knee raises + 2 single leg side kicks (all on same leg), repeat combo on other leg
7. Repeat #1-6 two more times

Water break (grab light dumbbells)

Weighted Cardio:

1. Basic bounce with overhead press
2. Double jacks, lift arms to sides in a T when legs are wide
3. Alternating knee raises, cross punch with opposite arm each time knee raises
4. Basic bounce with legs together, arms do tricep kickbacks
5. Alternating heel digs with bicep curls
6. Single knee raises w/ single arm cross punch w/ opposite arm (8 reps); repeat on other side of body
7. Single leg side leg lift 4x (arms raise in an L–one arm overhead and the other straight to side); repeat on other side of body
8. Repeat #1 & 2
9. Single jacks, raising arms in a lateral raise
10. Repeat #3
11. Basic bounce with legs together, lift straight arms behind you with arms close to sides
12. Repeat #5 & 6
13. Repeat #7 but for 8 reps
14. Repeat #1 & 2
15. Alternating knee raises, punch both arms at knee when it raises, crossing arms when punching
16. Repeat #4 & 5
17. Basic bounce, punch both arms in front of you at chest level with palms facing ceiling

Core: (3 minutes)

1. Lay on back, hands holding rebounder frame behind head, raise legs with knees bent at 90 degrees, lower one leg and tap floor with toe, alternate legs; changes to raising straight arms to ceiling and lowering opposite arm overhead when leg lowers (dead bug style)
2. Still laying on back, hands behind head, raise legs with knees bent at 90 degrees, do 2 basic crunches, 3rd crunch, reach arms beside legs then sweep them out to sides and back behind head
3. Still laying on back, hands behind head, feet on ground with knees bent, do basic crunches
4. Repeat #1 but go straight to the dead bug
5. Repeat #2 & 3

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