30 Minute Rebounding Fast Paced HIIT is an intense rebounder workout from Claire at SanFran Fitness. There are no complicated moves but it is done to a fast pace so for a few of the moves I had to do the legs first then add in the arms. Approximately halfway through the workout (#16 & 17) you do a few easier moves that give you a chance to catch your breath but then she ramps it right back up. According to my Apple Watch I burned 330 calories and spent 18 minutes in my peak heart rate zone! That’s some intense cardio! It was my second workout this morning. I did another 20 minute rebounder workout before coming to this one so my heart was already elevated. Still, Claire game me some great intensity. At one point Claire mentions that her legs were getting tired. My arms were getting tired! There are a lot of arm movements in this workout and my arms were getting fatigued by the end! Luckily Claire gives us a nice a cool down and stretch at the end.
30 Minute Rebounding Fast Paced HIIT is 37:43 minutes; 40 second intro, one minute warm up, 1:45 minute cool down and 3:45 minute stretch. Though the dedicated warm up is short, the first few moves are easier and do not use the arms so they also serve to warm you up. This workout is done interval style. Each exercise is done for 45 seconds followed by a 15 second recovery. There is a timer in the upper left hand corner of the screen counting down the intervals. During the recovery a video appears where the counter was previewing the next move. Everything is done on the rebounder so no shoes are needed.
- 4 wide leg basic bounces + 4 basic bounces with legs together
- Step-hop legs out wide then step-hop legs back in together
- 2 heel toes one on one leg, repeat on other leg (heel dig in front into toe tap behind you)
- Criss-cross jacks (legs cross, arms raise to shoulder height when legs are wide, cross arms in front of thighs when legs cross)
- One knee raise + one front kick (both on the same leg and done on a diagonal), repeat on other leg (arms reach overhead then pull down to knee when raising/kicking)
- Jack the legs w/ puppet arms (arms are done to a single-single-double pattern–raise arms to side to shoulder level with elbows bent and hands together in front of chest, extend one arm out to side and back (in time with jacks), extend other arm out to side and back then extend both arms out to side in a T 2x)
- Wide leg basic bounce, straight arms scissor cross in front of you, raise them overhead to a count of 4 and lower them to count of 4
- Knee crunches (4 knee raises to the front on one leg then repeat on other leg, raise arms overhead and pull them down to knee as it raises)
- Jack the legs, arms are raised to shoulder level with elbows bent at 90 degrees and palms facing floor, keeping arms bent, cross them in front of you when legs are together and open arms out to sides when legs are wide
- Wide leg basic bounce, arms do 4 speed bags + 4 claps (keep arms raised to about shoulder height for both moves)
- Alternating front kicks, hands touch under thigh when kicking
- 4 jumping jacks + basic bounce with legs wide and raise one arm overhead then the other arm then lower first arm then lower other arm
- Legs are wide and arms are raised overhead in a V, do one insole tap in front of you on each leg then one heel tap on each leg behind you
- Front kick runs, arms are raised to shoulder level in a T, bend elbows bringing fingers together in front of chest then open them back into a T
- 4 wide leg basic bounces while arms draw a small circle in front of you at chest level + 2 jacks pushing arms overhead
- 3 wide leg basic bounces + one hamstring curl + 3 wide leg basic bounces + one hamstring curl other leg
- 3 basic bounces + one knee raise (reach both arms overhead and pull them down to knee when it raises) + 3 basic bounces + one knee raise other leg
- Jack the legs, arms push over head then to side in a T then forward in front of you then back to sides in a T
- 2 side punches w/ a hopping hip twist, repeat on other side/arm
- Hold arms in front of you in guard, single knee raise while twisting arms/torso toward knee as it raises
- Repeat #20 on other leg/side
- Jumping jacks
- 2 side kicks w/ single arm side punch (same arm as leg that is kicking) + 4 scissor runs
- Repeat #23 on other leg/arm
- Double hopping hip twists done as a lateral skier (arms are raised to shoulder level and move in opposition to hip twists)
- 2 front kicks same leg while pushing straight arms down to sides + 2 knee raises with goal post chest fly arms (same leg)
- Repeat #26 on other leg (instead of goal post chest fly, arms change to bent arm lateral raises)
- Hop forward and back 2x + 2 jacks raising arms out to sides
- High knee jog while pushing arms overhead shoulder press-style
- 4 wide leg knee raises on same leg, same side bent arm circles back when knee raises, repeat on other side of body
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
