This was a super intense rebounder workout from Michelle Briehler. The very beginning of the workout Michelle tells us that this is a “true” HIIT workout, meaning go all out during the interval so you really need your 20 second rest. That is exactly what I did and I was definitely worn out at the end of this workout. The workout consists of one circuit of 5 exercises. You will repeat the circuit 4 times. There are no complicated moves but Michelle does make changes to some of the moves each time you repeat the circuit. You need shoes for this workout because two of the moves one foot is on the floor. Plus the warm up starts on the floor. This was some intense cardio! According to my Apple Watch I burned 273 calories and spent a total of 11:15 minutes in my peak heart rate zone.
The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower left hand corner of the screen counting down your intervals and recoveries. There is a progress bar at the bottom of the screen counting down the workout time as a percentage.
30 Min Intense Trampoline Cardio HIIT Workout is 32:06 minutes; 6 minute warm up and 3 minute stretch. Warm up starts on the floor.
- Fast feet
- Stand beside rebounder with one foot on the floor and one on the rebounder, squat then step other foot onto the rebounder and do a side kick then side step foot off rebounder back to start
- Repeat #2 on other side of rebounder/body
- One knee raise + one front kick (same leg) + jump into wide squat then jump feet into narrow squat + one knee raise + one front kick (other leg)
- 2 fast bounces + one heel click hop
- Repeat #1-3
- One knee raise each leg + one squat jump
- Repeat #5
- Repeat #1-3
- Squat jacks
- Repeat #5 but last 10 seconds changed to jump w/ heel clicks only
- Repeat #1-3
- Squat jumps (Michelle starts doing tuck jumps halfway through interval)
- Repeat #5 (halfway through changes to jump with heel click)
- (cool down moves) Alternating knee raises tapping opposite hand to insole; changes to basic bounce swinging arms forward and back; one knee raise + one front kick (same leg), repeat on other leg
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
