Mini Trampoline Rebounder Workout #7 (33 MIN) Fun + Sweaty

Mini Trampoline Rebounder Workout (33 Min) Fun + Sweaty is the 7th rebounder workout Kat Gates-Buettner has created for us. This is another fun cardio workout. It is similar to her other rebounder workouts but different enough to give us something new and fun. It is set to dance mash up music with some 80s sounds running through it. Kat cues the workout voice over. This workout is set outdoors with trees and a rocky outcropping behind her. This workout is structured in 3 circuits. Each circuit contains several moves and you repeat each circuit multiple times before moving on to the next circuit. After you have learned all 3 circuits and done them several times, you put all 3 circuits together and run through that several times. This workout does not contain a stretch, just a short cool down. Since it is only 30 minutes, I paired it with another 30 minute cardio rebounder workout that had a stretch at the end to round out my hour. This was another excellent and fun cardio rebounder workout from Kat. I burned 250 calories. Not bad!

Mini Trampoline Rebounder Workout (33 Min) Fun + Sweaty is 33:39 minutes; 1:30 minute warm up and 1:20 minute cool down. Everything is done on the rebounder so no shoes are needed.

  1. Basic wide leg bounce 8x
  2. Basic bounce with legs together 8x
  3. Alternating heel digs 8x
  4. Repeat #1-4 but for 4x each
  5. Repeat #1-4 but for 2x each
  6. Basic bounce but push down harder while also punching hands down
  7. Hop 8 times while turning in a circle with one arm extended in front of you (she calls this “out of my way”)
  8. Repeat #6 & 7
  9. Basic bounce, alternate raising and lowering arms in front of you (she calls this “fruges”)
  10. Fly aways (hop while lifting one leg out to side while also raising opposite arm out to side to overhead (jumping jack style)
  11. Repeat #9
  12. Repeat #10 on other side of body
  13. Repeat #10-12
  14. Repeat #5
  15. Repeat #8
  16. Repeat #13
  17. Repeat #14-16
  18. 3 knee repeater + 3 basic bounces + 3 knee repeater on other leg
  19. Rocking horse 3x  (one knee raise + one hamstring curl with other leg) + 2 basic bounce + rocking horse 3x (legs swapped)
  20. Jumping jacks
  21. One jumping jack + one heel jack (jack the legs but one leg does a heel dig while arms do a bow & arrow) + one jumping jack + one heel jack on other side of body
  22. Hopping insole taps (this starts with a hop + an insole tap then changes to fast insole taps)
  23. Basic bounce
  24. Repeat #18 & 19
  25. Repeat #21 & 22
  26. Basic bounce
  27. Repeat #24-26
  28. High knee jog
  29. Repeat #27 & 28
  30. Basic bounce with jump rope arms
  31. Face the side and do 2 jabs to the front + one squat jump, repeat this combo 2 more times
  32. Repeat #30 while turning to face the other side
  33. Repeat #31 on other side of body
  34. 3 double hopping hip twists + 2 single hopping hip twists
  35. Single hopping hip twists
  36. Repeat #30-35
  37. Hip shift hops
  38. Repeat #36 & 37
  39. Basic bounce
  40. Repeat #17
  41. Repeat #29
  42. Repeat #38
  43. Repeat #40-42 several more times

For more info on other (free) Kat Gates-Buettner workouts I’ve sampled and reviewed, check out my Streaming page.


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