Naomi Joy Fitness: 10 Min Mini Trampoline Workout

10 Min Mini Trampoline Workout is short cardio workout from Naomi Joy. I love all of Naomi’s rebounder workouts but I especially love these short ones that I can use as add ons to other workouts. This morning I added it onto a longer cardio rebounder workout from Bellicon Home streaming to round out my hour. It was an intense little burst of cardio. According to my Apple Watch I burned 100 calories. It was a lot of fun too. The good news? No squat jumps! Just some intense cardio rebounding.

Each exercise is done for 30 seconds with no rest/recoveries. There is a timer in the lower left hand corner of the screen counting down the 30 second intervals. There is another timer in the lower right hand corner of the screen counting down total workout time. When there approximately 9 seconds left of an exercise, a video appears on the right side of the screen previewing the next exercise. This workout is set to great music. No talking; just follow along with Naomi.

10 Min Mini Trampoline Workout is 11:22 minutes; 25 second intro, 1:30 minute warm up and 20 second cool down bounce. No stretch.

  1. Single knee raise + single leg front kick (same leg)
  2. High knee sprint
  3. Repeat #1 on other leg
  4. Double hamstring curls, alternate legs, arms do lat pull downs
  5. Repeat #2
  6. Repeat #4
  7. Fast feet, legs alternate wide to narrow, open arms out to sides them bring them together in front of body in time with legs
  8. Repeat #2
  9. Repeat #7
  10. Alternating front kicks with alternating front punches
  11. Repeat #2
  12. Repeat #10
  13. Lateral ski hops
  14. Repeat #2
  15. Repeat #13
  16. Alternating hopping knee raises, raise arms overhead and chop them down to hip when knee raises
  17. Repeat #2
  18. Repeat #16
  19. High knee run, legs alternate wide to narrow

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

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