25 MIN SWEATY Trampoline Cardio Workout | Intermediate Level | Calorie BURNER

25 Min Sweaty Trampoline Cardio Workout is a short but intense cardio workout from Michelle Briehler. I feel like I cannot give a true account of the intensity because I combined this with one of Michelle’s other workouts: 30 Min Intense Trampoline Cardio HIIT Workout, which kicked my butt! So I was pretty fatigued already when I came to this workout. But at least in that one Michelle gave us 20 second rests! For this workout Michelle puts together movement combos that are set to a song. So you are working non-stop for at least 3 minutes (the length of the song). Normally this would not be a big deal but after completing the HIIT workout this was kicking my butt, too. So like I said, I am sure I would have felt differently had I started with this workout first. In spite of that, this was a fun rebounder workout. Michelle does have to teach you a few moves before putting them into a combo so there is some choreography to remember. Nothing super complex but I did mess up a few times. Again, that could have been because my butt had just been kicked in another workout. There is a move in this workout where one foot is on the floor and the stretch is also done on the floor, so shoes are needed. You will see below that movement combos are repeated. They are not repeated just once. They are repeated until the song is over. So there is lots of repetition to help you learn the moves. I had them down by the end. According to my Apple Watch I burned 240 calories and spent a total of 15:15 minutes in my peak heart rate zone <!!!>.

25 Min Sweaty Trampoline Cardio Workout is 26:02 minutes; 40 second intro, 50 second warm up, 3:25 minutes of core work and 2:15 minute stretch. There is a progress bar at the bottom of the screen counting down the workout time as a percentage.

1. Alternating heel digs to side w/ bow and arrow arms
2. 2 narrow bounces with heels together, pushing arms straight overhead + 2 jacks pushing arms straight out to sides
3. Alternating knee raises w/ chest fly arms, clap hands when they are in front of chest
4. Basic bounce swinging arms forward and back
5. Repeat #1-4
6. Jump forward and backwards + one knee raise tapping fingers together under thigh when leg raises + jump forward and backwards + one knee raise tapping fingers together under thigh when leg raises (other leg)
7. 2 side kicks (same leg) (extend arms out to sides when kicking) + 3 alternating side kicks (keep arms extended to sides in a T), repeat this combo on other leg
8. 2 front kicks (same leg) + 2 hopping hip twists to one side + 2 side kicks (same leg) + 2 hopping hip twists to same side; repeat this combo on other side of body
9. Jump/jack legs in then out then in 2x then out then in then out 2x
10. Pony (alternating heel digs to the front)
11. Repeat #6-10
12. 2 knee raises same leg bringing opposite elbow to knee + hop-lift leg behind you (same leg) while pushing arms overhead + raise other knee + 2 basic bounces while opening arms to sides into goalpost, repeat combo on other side of body
13. One knee raise to front + one knee raise to side (same leg) + 2 jumping jacks, repeat combo on other side of body
14. 4 single scissor runs + 2 double scissor runs
15. Repeat #12-14
16. Repeat #4
17. Squat jacks
18. Step one foot off back of rebounder into a lunge while tapping same side hand to rebounder mat, step foot back onto rebounder and front kick with other leg
19. Repeat #17
20. Repeat #18 on other side of body
21. Repeat #17-20
22. Repeat #4
23. Repeat #6-9
24. Repeat #13
25. Repeat #12
26. Repeat #23-25

Core: (3:25 minutes)

1. Lay on back on rebounder, hands behind head and head/shoulders elevated, extend legs out straight at 45 degrees, hold this position isometrically
2. Same position as #1, pull one knee into chest then push back out straight to 45 degrees, repeat on other leg
3. Lay on back on rebounder, hands behind head and head/shoulders elevated, raise legs w/ knees bent at 90 degrees, lower bent legs and tap feet to floor then raise them back to start
4. Lay on back on rebounder, hands behind head and head/shoulders elevated, raise legs w/ knees bent at 90 degrees, extend one leg out straight then return to 90 degrees, repeat on other leg; add bringing elbow toward opposite knee when other leg straightens
5. Repeat #3
6. Lay on back on rebounder, knees bent and feet on floor, hands behind head, crunch upper body
7. Lay on back on rebounder, knees bent and feet on floor, lift one leg to ceiling while reaching opposite arm toward foot
8. Repeat #6
9. Repeat #7 on other side of body
10. Lay on back on rebounder, hands hold rebounder frame behind head, lift legs to ceiling doing a reverse crunch while pushing feet up toward ceiling

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