𝟮𝟬 𝗠𝗜𝗡 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗧𝗿𝗮𝗺𝗽𝗼𝗹𝗶𝗻𝗲 𝗖𝗮𝗿𝗱𝗶𝗼 𝗜𝗻𝘁𝗲𝗿𝘃𝗮𝗹𝘀 // 𝗔𝗱𝘃𝗮𝗻𝗰𝗲𝗱 𝗦𝗲𝗿𝗶𝗲𝘀 // 𝗗𝗮𝘆 𝟭

20 Min Advanced Trampoline Cardio Intervals is an intense rebounder workout from Michelle Briehler. This workout is made up of a single circuit that is repeated 3 times. If some of the moves are too intense for you then pay attention to the background exercisers. Sometimes a few of them are doing a different, less intense move. Michelle gives you some intense cardio in a short amount of time. I burned 182 calories and spent a total of 5 minutes in my peak heart rate zone. This is a perfect add on workout, which is how I used it today, except I did this workout first then ended with one of Naomi Joy‘s longer rebounder workouts. I like to end with Naomi since she gives the very best stretches at the end of her workouts.

This workout is done interval style. Each exercise is done for 40 second followed by 10 seconds of rest. There is a timer at the left side of the screen counting down the intervals and recoveries. There is a progress bar at the bottom left hand corner of the screen counting down the workout time as a percentage.

20 Min Advanced Trampoline Cardio Intervals is 24:39 minutes; one minute intro, 3 minute warm up and 3:20 minute stretch. Shoes are not required for this workout since all of the cardio moves are done on the rebounder. For the warm up and the stretch at the end you are on the floor, but when I workout with rebounder/yoga socks, I also wear slippers (just for walking from the bedroom to the workout room) so those were nearby for me to slip on for the warm up and stretch.

1. Lateral ski hop side to side (alternate raising arms overhead) + 2 double scissor runs
2. 3 rocking horses (raise one knee to front + hamstring curl other leg) + one kick each leg, repeat combo with other lead
3. Quarter turn squat jumps side to side
4. One side knee raise + one front kick on a diagonal (almost a side kick) (same leg) + one jack + jump forward and back, repeat on other leg
5. 4 ponies (alternating heel digs on an angle in front of you) + 2 heel clicks (jump and tap heels together)
6. Sprint
7. Repeat #1-6 two more times (3rd time through #4 changes slightly–jumping forward and back changes to a tuck jump)
8. Continue sprinting for another 50 seconds

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