35 MIN Live with Michelle HIIT Sweaty Rebounder Intervals | Trampoline Cardio Workout

35 Min Live HIIT Sweaty Rebounder Intervals is a fun cardio rebounder workout from Michelle Briehler. Though it is labeled as a HIIT workout (High Intensity Interval Training), most of the moves/intervals were not HIIT level, IMHO. However, the intensity did build so that during the second half of the interval portion of the workout there were some HIIT level moves. But most of the moves weren’t HIIT level. So do not let the “HIIT” in the title scare you! It was a fun cardio workout. I knew from previewing it that a few moves and the warm up are done on the floor so I wore shoes. But having now done the workout I think I can just place a mat beside my rebounder to protect my feet. I prefer to rebound without shoes and that is doable with this workout. Also, though the timer says this workout is 41 minutes it is not; it is actually 36 minutes which is explained below. According to my Apple watch I burned 354 calories and spent a total of 7 minutes in my peak heart rate zone (zone 5). The majority of the workout was spent in Zone 4.

As the title indicates the majority of this workout is done interval style. Each exercise is done for 50 seconds followed by a 10 second recovery. Because it is done live there are no timers but there are beeps to alert you when an interval begins and ends. Michelle doesn’t take any recoveries because she is showing you the next move during the recovery so if you want that recovery you will need to pay attention to the beeps.

35 Min Live HIIT Sweaty Rebounder Intervals is 41:20 minutes, however the actual workout isn’t that long. Actual workout time is about 36 minutes. Because it is filmed live the first 2:30 minutes is Michelle talking and promoting a product. The workout starts on the floor not the rebounder with a 3:30 minute warm up (the warm up does move to the rebounder). There is a 1:30 minute cool down bounce and a 4:15 minute stretch. The last 2:20 minutes is Michelle talking.

1. 2 hopping hip twists to one side + 4 scissor runs, repeat combo twisting to other side
2. One jumping jack + jump forward and back
3. 4 high knee runs + 4 basic bounces
4. 2 jumping jacks + 2 hopping knee raises (same leg), repeat combo raising other knee; knee raises change to rocking horse (front knee raise + hamstring curl with other leg)
5. Jacks to single-single-double pattern 2x + 8 alternating front kick runs w/ arms extended out to sides in a T
6. Squat jacks
7. One side knee raise bringing same side elbow to thigh as it raises + one side kick (same leg) + 2 hopping hip twists to one side
8. Repeat #7 on other side of body
9. Hop while lifting one leg behind you 2x (and raising arms overhead) + 2 jacks, repeat combo but lift other leg
10. 3 alternating side kicks + one basic bounce + 3 alternating side kicks + 8 basic bounces
11. 2 side kicks same leg + 3 alternating lateral ski hops, repeat combo but kick with other leg
12. 30 second water break
13. Repeat #11
14. Hopping hip twists to single-single-double pattern; changes to single hopping hip twists (no pattern)
15. Knee raise bringing opposite elbow to knee + one insole tap + 2 side kicks (all on same leg), repeat combo on other side of body
16. Tuck jumps
17. Stand with one foot on floor and one on rebounder, do 2 knees raises w/ floor leg then step floor leg onto rebounder and front kick with other leg (hitch kick)
18. Sprint w/ directional changes; changes to running wide to narrow (tire runs)
19. Repeat #17 on other side of body
20. 2 jumping jacks + 4 ponys (alternating heel digs across body)
21. Jump 2x w/ wide legs + 2x times with legs together + scissor run to single-single-double pattern
22. 3 jumping jacks + one knees raise, repeat combo raising other knee
23. (no timer) Alternating knee raises, raise arms overhead and bring hands down to thighs when knee raises
24. (no timer) Basic bounce

1:20 Water Break

No Interval Cardio: (3:25 minutes)

1. Basic bounce
2. Scissor runs with directional changes
3. 2 alternating heel digs to side w/ bow and arrow arms + 4 hopping hip shifts
4. Hamstring curls to single-single-double pattern
5. Repeat #1
6. Pendulum kicks (alternating low side kicks)
7. Repeat #3 & 4
8. Repeat #2
9. Repeat #1
10. Jacks with chest fly arms

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