This is a very enjoyable rebounder workout from Michelle Briehler. You jump straight into this workout with no designated warm up but the first few intervals are basic/easier moves that serve to warm you up. As the workout progresses the moves become more challenging and intense. At the beginning of this workout Michelle says this is a no repeat cardio workout but one exercise is repeated. And that is exercise #1, the basic bounce. It is done again at #23 but they are slightly different. #1 is done warm up style and by #23 you are well into this workout and you are pushing down harder into the rebounder. But its still the same exercise. This was short and became intense as the workout progressed. According to my Apple Watch I burned 218 calories and spent nearly 10 minutes in my peak heart rate zone. So I got some great cardio! But this was my second workout of the morning and my heart rate was already elevated when I started it.
As the title indicates this workout is interval based. There are 32 different intervals. Each interval is 30 seconds followed by an 8 second transition. There is a timer in the upper right hand corner of the screen counting down the intervals and transitions. Michelle previews the next exercise during the transition. There is a progress bar above the timer counting down the workout time as a percentage.
20 Min Fun Cardio Rebounder Intervals is 24:41 minutes; 35 second intro, no designated warm up, 1:20 cool down and 1:30 minute stretch. The only equipment you need is a rebounder. Since everything is done on the rebounder, shoes are not even required.
- Basic bounce, swinging arms up in front of you and overhead
- Jumping jacks
- Hopping hip twists
- Scissor runs to single-single-double pattern
- 3 knee raises (same leg, reach arms overhead and pull them down to knee when it raises) + one jack
- Repeat #3 on other leg
- Squat and when you raise out of squat raise onto toes then do one squat jack
- Low alternating front kicks while arms scissor in front of you
- One knee raise + one side kick (same leg) (bring opposite elbow to knee when it raises, raise both arms overhead when doing side kick)
- Repeat #9 on other side of body
- Alternating knee raises, reach arms overhead and pull them down to knees when they raise
- Hopping hip twist to one side + tuck jump + hopping hip twist to other side + tuck jump
- Alternating knee raises, clap hands under thigh when leg raises
- 8 alternating hopping hip sways + 4 slow insole taps (or 8 fast insole taps)
- 2 forward hops + 2 back hops + 2 jumping jacks
- 180 turn squat jumps
- Sprint
- One jumping jack + one star jump (jump while lifting legs out to sides)
- Alternating side kicks, extend arms out to sides when kicking
- 4 pony hops (alternating heel digs that cross to the other side) + 4 basic bounces
- One front knee raise + one front kick (same leg) (pull arms down to thigh when knee raises and reach both hands toward toe when kicking)
- Repeat #21 on other leg
- Repeat #1
- 2 knee raises (same leg) bringing opposite elbow toward knee when it raises + one front kick reaching arms overhead + one side kick extending arms to sides (all moves on same leg)
- Repeat #24 on other leg
- One jack + one double jack
- 3 side knee raises (same leg) + one side kick (same leg) (lower same side elbow toward thigh when knee raises and extend arms to sides when kicking)
- Repeat #27 on other leg
- Single leg hop
- Repeat #29 on other leg
- Beast jump (hinge forward with knees bent and place hands on rebounder frame and jump feet back so you are in beast pose (knees are elevated off mat) then jump feet to middle of mat, stand and jump)
- Happy monkey (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 same side thigh when it raises while other arm pushes overhead)
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
