Trampoline Cardio CORE HIIT Workout | Waist Slimming | Arm Sculpting | Rebounder Cardio 💦

Trampoline Cardio Core HIIT Workout | Waist Slimming | Arm Sculpting | Rebounder Cardio is an intense rebounder workout from Michelle Briehler. The first part is HIIT (high intensity interval training) but every move isn’t high intensity. Every 3rd exercise is a core exercise. Some of those core exercise can be HIIT level depending on how fast you do them (mountain climbers, bicycles) but the other core exercises, you would sacrifice form to do them fast. Nevertheless, it still gets intense! Though you do get some core work, this is a cardio workout. You can only use light hand weights for the weighted portion of the workout and the weights are more to increase intensity then to really “sculpt” your arms. Again, the pace of the moves makes using heavier dumbbells difficult and even dangerous. This workout was a lot of fun. According to my Apple Watch I burned 382 calories and I spent 6 minutes in my peak heart rate zone. This workout has you on the floor sometimes (you are still using the rebounder) so I had to wear shoes.

The first part of the workout is done interval style: 40 seconds of work followed by 10 seconds of rest. There is a timer in them lower left hand corner of the screen counting down the intervals and recoveries. There is a bar at the bottom of the screen counting down the workout time as a percentage. After the interval portion of the workout, you do weighted cardio with light hand weights. The workout finishes with more cardio rebounding with no intervals.

Trampoline Cardio Core HIIT Workout | Waist Slimming | Arm Sculpting | Rebounder Cardio is 44:28 minutes; 1 minute intro, 2:45 minute warm up and 3 minute stretch. The last minute is Michelle talking. Equipment: rebounder and light hand weights. I used 2 pound hand weights.

Intervals:

  1. One knee raise + one side kick (same leg) + one knee raise (same leg) + one hopping hip twist to one side; after 20 seconds repeat this combo on other leg
  2. 2 cross jacks + 2 side knee raises (one each leg)
  3. Mountain climbers to single-single-hold tempo (hands on rebounder frame and feet on floor); when there is 15 seconds left do straight mountain climbers
  4. One lateral ski hop + one side kick
  5. 8 happy monkeys (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) + 8 hopping hip twists
  6. Reverse crunch (lay on back on rebounder, hold rebounder frame above head, lift hips into reverse crunch, pushing feet up to ceiling)
  7. Stand beside rebounder with one foot on rebounder, do one knee raise (floor leg) + one toe tap (rebounder foot); after 20 seconds, cross hop to other side and continue on other side of body (optional–toe tap can be a side kick)
  8. Fast tuck jumps; after 20 seconds it change to 2 fast hops + one hop clicking heels together
  9. Lay on back on rebounder and do bicycle maneuver
  10. 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) + one side kick (same leg) + one jack, repeat combo on other side of body
  11. Rocking horse (raise one knee + hamstring curl with other leg) 3x + jump forward and back, repeat on other side of body
  12. Lay on back on rebounder, crunch upper body while also lifting one leg, tap fingers together under thigh when leg lifts, alternate legs
  13. 40 second rest
  14. Repeat #1 but alternate sides
  15. Repeat #2 & 3
  16. Repeat #4 on other side of body
  17. Repeat #5-12
  18. Fast basic bounce for 30 seconds

30 second rest

Arm Sculpting Cardio (grab light hand weights):

  1. Jack the feet, alternate a double arm front raise with a double arm side raise
  2. Extend both arms overhead, alternating wide leg knee raises, pulling one elbow down to thigh when knee raises
  3. Basic bounce with legs together while doing tricep kickbacks
  4. Alternating hopping heel digs, punch arms/DBs in front of you in time with heel digs; changes to crossing the arms when punching them forward
  5. Repeat #1-4 two more times
  6. Jack the legs while pushing arms/DBs overhead
  7. Scissor runs with alternating hammer curls

Endurance Cardio (set DBs aside):

  1. Basic bounce swinging arms forward and back
  2. One knee raise + one side kick (same leg) + one knee raise (same leg) + one hopping hip twist, repeat this combo on other side of body
  3. 2 cross jacks + 2 side knee raises (one each leg)
  4. 4 alternating front kicks + jack the legs 4x while pushing arms overhead
  5. Repeat #2-4
  6. Rocking horse (raise one knee + hamstring curl with other leg) 2x + jump forward and back 2x, repeat on other side of body
  7. 4 high knee runs + 4 basic bounces
  8. Repeat #2-4
  9. Repeat #6 & 7
  10. 8 hopping hip twists + 8 alternating low front kicks
  11. Lateral ski hops to single-single-double pattern, alternate punching one arm overhead in time with hops
  12. Scissor run to single-single-double pattern
  13. Repeat #11 & 12
  14. Repeat #2-4
  15. Repeat #6 & 7
  16. Repeat #10-12
  17. Repeat #1
  18. Hip shift hops
  19. Water break
  20. Repeat #1 to a slower pace
  21. Pendulum legs (alternating side leg lift/kicks); add alternating arm reaches overhead
  22. Double hops forward and back, reach arms forward when jumping forward
  23. Alternating knee raises, raise arms overhead and pull them down to leg when knee raises
  24. Single leg front kicks 8x, repeat on other leg
  25. Single leg knee raises 8x, hands are behind head, bring opposite elbow to knee as it raises, repeat on other side of body
  26. Single leg side leg lifts 8x while pushing opposite arm overhead, repeat on other side of body
  27. Repeat #26 but extend arms out to sides in a T
  28. Single knee raises to the front 8x, arms reach overhead, pull hands down to knee when it raises, repeat on other side of body
  29. Repeat #20
  30. Repeat #18

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

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