20 Min Rebounder Lower Body HIIT is a short but intense cardio + strength workout from Michelle Briehler. The focus is the lower body. I agree that it is HIIT level (High Intensity Interval Training) but the strength intervals were more intense than the cardio intervals. The strength is where my heart rate really spiked. I burned 203 calories and spent a total of 5 minutes in my peak heart rate zone. All of the exercises are done on the rebounder, including the strength exercises; though you will be stepping on and off the rebounder, one foot is always remains on it. For this workout you are alternating one strength exercise with one cardio exercise. One of the things that makes this so intense is that the 8 seconds between intervals isn’t really a rest/recovery. It is just enough time to either pick up your dumbbell and get in position or put your dumbbell on the floor and get back on the rebounder.ย Each exercise is done for 30 seconds followed by 8 seconds of rest/transition. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. Right above the timer is a progress bar that counts down the workout time as a percentage.
20 Min Rebounder Lower Body HIIT is 26 minutes; 55 second intro, 3 minute warm up and 2 minute stretch. Equipment: rebounder with a handlebar/T-bar and dumbbells. Michelle is using 20 and 25 pound dumbbells. I used the same weights as Michelle.
- Single leg step up (stand on rebounder with one DB held at one shoulder and other hand on handlebar, step backwards off rebounder with one leg (same side leg as DB) into a reverse lunge then step back up onto rebounder) (one 25# DB)
- Rocking horse (front knee raise + hamstring curl with other leg)
- Repeat #1 & 2 on other side of body
- Squat + right leg side lift (stand beside rebounder with one foot on rebounder and one on floor, hold one DB at shoulder of floor leg, squat and as you raise out of squat lift floor leg out to side) (one 20# DB)
- Alternate 2 running front kicks with 2 running side kicks
- Repeat #4 on other side of body
- One side kick each leg + double wide leg hop + double hop with legs together
- Repeat #1-6
- One side kick each leg + 4 scissor runs
- Repeat #8 & 9
Cool down bounce: (no intervals)
- Basic bounce
- Hop on one leg; hop on other leg (continue alternating several times)
- Basic bounce bringing knees up higher
- Hopping hip shifts
- Pendulum (alternating low side kicks)
- Hopping hip twists
- Repeat #4; add alternating shoulder rolls
- Repeat #1
For more info on Michelle Brieherโs workoutsย and other (free) streaming workouts Iโve sampled and reviewed, check out myย Streamingย page.
