15 Min Trampoline Cardio is a short but intense rebounder workout from Michelle Briehler. She suggests using it as a finisher to another workout and though I agree with that, there is no stretch at the end so you will either have to have a stretch workout lined up on YouTube or just stretch yourself out. This morning I used it to open my workout. It works very well for that purpose, too, since there is no stretch. When you finish you can segue right into another workout. This definitely thoroughly warmed me up for my second, longer rebounder workout (35 Min Mood Boost Rebounder Cardio). According to my Apple watch I burned 148 calories and spent a total of 3 minutes in my peak heart rate zone. It was an intense little cardio burst!
15 Min Trampoline Cardio is 16:57 minutes; 35 second intro, no designated warm up and no stretch. The entire workout is done on the rebounder so shoes are optional. There is a progress bar at the bottom of the screen counting down the workout time as a percentage.
- Hip/heel shift hop side to side
- Basic bounce swinging arms forward and back
- Knee raise hops while rotating leg to side (raise knee and rotate it out to side then raise same knee and rotate it back to start–think crescent knee), arc arm overhead and down in time with knee crescent, alternate legs/arms
- 4 cross jacks + 4 alternating knee raises (cross punch w/ opposite arm)
- Repeat #3
- 2 cross jacks + 2 alternating knee raises (cross punch w/ opposite arm)
- One hopping hip twist + one side kick, repeat combo on other leg
- 3 rocking horses (front knee raise + hamstring curl with other leg) + jump forward and back + 3 rocking horses on other side of body + jump forward and back
- Repeat #7 & 8
- 8 pony hops (alternating heel digs that cross to the other side) + 2 double jacks
- One hopping knee raise each leg + 4 high knee runs
- Repeat #10 & 11
- Lift same leg behind you 4x while pushing arms overhead, repeat on other leg
- Lateral ski hops to single-single-double pattern, alternate reaching arms overhead
- Repeat #13 & 14
- 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)
- Alternating low side kicks 3x + one hop
- Repeat #16 & 17
- 2 rocking horses (front knee raise + hamstring curl with other leg) + jump forward and back 2x + 2 rocking horses on other side of body + jump forward and back 2x
- One knee raise + one front kick (same leg), repeat on other leg
- Repeat #19 & 20
- Repeat #3 & 4
- Repeat #7 & 8
- Repeat #10 & 11
- Repeat #13 & 14
- Repeat #16 & 17
- Repeat #19 & 20
- Repeat #2
- Repeat #1
- Repeat #2
- 2 hip twists to one side + kick front, back, front (same leg, foot never touches mat), repeat combo on other side
- Hopping hip twists with legs/feet close together
- 180 turn squat jumps
- 2 side kicks (same leg) + 3 lateral hops + 2 side kicks (other leg) + 3 lateral hops
- Jump/jack legs in then out then in 2x then out then in then out 2x
- High knee run to single-single-double pattern
- Repeat #31-36
- One jumping jack + one knee raise + one jumping jack + one knee raise (other leg)
- Alternating hamstring curls, swing arms behind you then together overhead
- Knee raise 4x (same leg) cross punching opposite arm, repeat on other side of body
- Repeat #31-36
- Repeat #38-40
- Repeat #2
- Repeat #22-27
- Repeat #37 & 38
- Repeat #1 & 2
- Repeat #1 but reach arms overhead and wave them side to side in time with hip/heel shift
- Hopping hip twists, arms are raised to shoulder level and move side to side in opposition to hips
- Basic bounce reaching arms forward and pulling them back
- Jump forward and back while swing arms forward and back
- Low side to side kicks (pendulum style)
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
