25 MIN Trampoline Hype Bounce | Rebounder Cardio Weight Loss Workout

25 Min Trampoline Hype Bounce is a short but intense rebounder workout from Michelle Briehler. Michelle puts together combinations of moves, each set to a song, then at the end she brings all of the moves together into one longer song that you run through twice (the song that is–you run through the circuit of moves many times). According to my Apple Watch I burned 211 calories and spent a total of 5 minutes in my peak heart rate zone. So I got some good cardio in a short amount of time!

25 Min Trampoline Hype Bounce is 26:25 minutes; 40 second intro, 2:20 minute warm up and 2:45 minute stretch. No equipment is needed except your rebounder. Shoes are not even required since you remain on the rebounder for everything. There is a progress bar in the top right corner of the screen counting down the workout time as a percentage.

1. One jack + jump forward and back
2. One side knee raise + one side kick (both on same leg) + 2 jumping jacks then repeat on other leg (reach arm overhead and pull elbow down to thigh when knee raises, extend arm to reach for toe when doing side kick)
3. One knee raise + one insole tap + lift leg behind you 2x while reaching arms overhead (all on same leg) then repeat on other leg
4. Repeat #1-3
5. Alternating insole taps
6. Repeat #1 & 2
7. One jack + one double jack
8. 3 rocking horses (front knee raise + hamstring curl with other leg) + one jack, repeat on other side of body
9. Scissor runs to singe-single-double pattern
10. 3 alternating knee raises + one side kick
11. Repeat #7-10
12. 4 high knee runs + jack feet out and in and back out into a double wide leg basic bounce
13. 4 pony hops (alternating heel digs that cross to the other side) + 4 basic bounces
14. Ski hops to single-single-double pattern (hop side to side with legs close together) + 2 side kicks (same leg), repeat but kick with other leg
15. Repeat #12-14
16. Basic bounce swing arms forward and back
17. Repeat #1-3
18. Repeat #7-10
19. Repeat #12-14
20. Repeat #17-19
21. Repeat #16
22. Repeat #20
23. Alternating knee raises, tap fingers together under thigh when leg raises
24. Butt kick runs
25. Hopping hip twists
26. Repeat #23-25
27. Repeat #23
28. Repeat #25

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