30 MIN HIIT Mini Trampoline Cardio Sculpt | At Home Fat Burn Workout

30 Min HIIT Mini Trampoline Cardio Sculpt is an intense rebounder workout from Michelle Briehler. When the workout begins Michelle makes it sound like maybe it will not be super intense, but the cardio intensity really builds. Especially when she adds dumbbells. And that’s the key really, the weight of your dumbbell. During the first part Michelle and crew just used one pound weights. I used 2 pounders. Then when you get to the HIIT part, Michelle uses 5 pound dumbbells. It looked like most of her background exercisers were using something lighter but I also used 5 pound dumbbells and that is the part that really spiked my heart rate and kicked my butt. But that is the point of a HIIT workout–to spike your heart rate so it worked! This is a great cardio workout. And you get some arm toning, too.

During the HIIT portion of this workout there is timer on the left side of the screen counting down your intervals and recoveries (30 seconds of work followed by 10 seconds of rest). There is a bar at the bottom of the screen counting down the workout time as a percentage.

30 Min HIIT Mini Trampoline Cardio Sculpt is 34:37 minutes; 1:10 minute intro, 3 minute warm up and 3:40 minute stretch. Equipment: rebounder and two sets of light hand weights. Michelle is using one pound lace up wrist weights and a set of 5 pound hand weights. I used 2 and 5 pound hand weights.

1. Alternating hamstring curls
2. One jack + one double jump
3. Alternating knee raises
4. Hopping hip twists to one side 4x, repeat on other side
5. Scissor runs to single-single-double pattern
6. Repeat #1-5
7. Repeat #1-3
8. Repeat #6 & 7
9. (grab light hand weights/wrist weights) Basic bounce, reaching arms forward and pulling them back
10. Jumping jacks
11. Double jacks
12. Scissor runs, arms open to sides in a T then cross in front of you
13. Double scissor runs
14. Repeat #12
15. Lateral ski hops, alternate reaching arms overhead
16. Double lateral ski hops
17. Repeat #15
18. Repeat #10-13
19. Repeat #15 & 16
20. Repeat #18 & 19
21. Repeat #15
22. Repeat #9
23. Jump forward and backward, punching arms forward and pulling them back
24. Repeat #23 for 2 reps + jacks
25. 2 single knee raises punching opposite arm across knee, repeat on other side of body
26. Alternating side kicks, open arms to sides in a T when kicking
27. 3 fast alternating side kicks + one hop
28. Repeat #24-27 several more times

HIIT 30 seconds of work followed by 10 seconds of rest (swap out light weights for heavier weights)

1. Jumping jacks pushing DBs overhead
2. Alternating knee raises with hammer curls
3. 2 hopping hip twists to one side + 2 alternating front kicks (one each leg), repeat on other side of body
4. Sprint
5. 8 hopping hip twists with legs/feet together + one knee raise + one front kick (same leg) + repeat knee raise & kick on other leg
6. 2 basic bounces + one hop clicking feet together
7. Repeat #1 & 2
8. 4 hopping hip twists to one side with single arm tricep kickback, repeat on other side of body
9. Sprint with DBs extended overhead
10. Repeat #5
11. Lateral ski hops, alternate punching DBs overhead

Core: (set DBs aside)

1. Dead bugs (lay on back on rebounder, legs raised and bent at 90 degrees, both arms extended to ceiling, lower one leg while extending opposite arm overhead, alternate sides; continue but with straight legs extended to ceiling, lowering one straight leg and opposite arm
2. Still on back with hands behind head, legs are raised to ceiling with knees slightly bent, do upper body crunches
3. Lay on back, hands holding rebounder frame behind head, legs extended to ceiling, do reverse crunches, lifting hips and pushing feet up to the ceiling
4. Still on back, hands behind head, scissor straight legs
5. Lay on back, hands holding rebounder frame behind head, pull knees into chest then rotate hips to side and push legs out straight, pull knees into chest then rotate hips to other side and push legs out straight
6. Repeat #2
7. 3 fast bicycle legs then hold, bringing opposite elbow to knee

Joyful Jump: (this actually starts out intense then lowers to more of a “joyful” cool  down bounce)

1. Hopping hip shift side to side
2. Basic bounce
3. Single leg kick 4x, repeat on other leg
4. Repeat #3 but 2 kicks each leg
5. Fast alternating front kicks, push arms overhead
6. Basic bounce swinging arms overhead and pulling them down
7. Single knee raise 8x, repeat on other leg
8. Repeat #7 but 4 reps each leg; changes to 2 reps each leg
9. Alternating knee raises
10. High knee run pushing arms overhead
11. Repeat #6
12. Repeat #1 waving arms overhead
13. Double heel digs each leg
14. Alternating single heel digs, circle arms overhead side to side
15. Repeat #6
16. High feel good bounces

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