25 MIN Non-Stop Cardio Trampoline | Rebounder Workout 💦

25 Min Non-Stop Cardio Trampoline is an intense, endurance level cardio workout from Michelle Briehler. The title is actually incorrect. You do get one water break but that is it! Otherwise it literally is non-stop. There are no complicated moves but she does put together one combo (#18) that I struggled with the first time we did it. It is not a new combo either! I have done this combo several times in Michelle’s workouts that I’ve done over the past few weeks but for some reason this morning it was eluding me. But I did catch on and did not have any more problems with it. You wear one pound wrist weights for the entire workout. That does increase the intensity and gives your upper body some strength work, too. My arms were getting fatigued by the end of the workout. Everything is done on the rebounder so no shoes required. According to my Apple watch I burned 328 calories and spent 18 minutes in my peak heart rate zone.

25 Min Non-Stop Cardio Trampoline is 29:16 minutes; 35 second intro, 4 minute warm up and 2:20 minute stretch. Equipment: rebounder and wrist weights. There is a bar at the bottom of the screen counting down the workout time as a percentage.

1. Hop forward and backward (punch arms in front of you when jumping forward) + one knee raise, tap fingers together under thigh when knee raises, alternate leg each time this combo is repeated
2. 2 side kicks (same leg) (open arms out to sides in a T when kicking) + 3 alternating side kicks (keep arms extended in a T), repeat combo kicking with other leg
3. Hopping hip twists to one side + 2 side kicks (same leg), repeat this combo on other side of body
4. Jump legs wide then narrow then double bounce wide, jump narrow then wide then double bounce narrow (jumping jack arms)
5. Pony 8x (alternating heel digs in front of you) + 8 basic bounces (raise arms in front of you to overhead then lower)
6. Repeat #1-3
7. Repeat #4
8. Repeat #5 to 4 counts
9. Repeat #7 & 8
10. Repeat #1-3
11. Repeat #7-9
12. Basic bounces w/ directional changes (raise arms in front of you to overhead then lower)
13. Jumping jacks pushing arms overhead
14. Repeat #10 & 11
15. 40 second water break
16. One front knee raise (reach arms overhead and pull them down to knee when it raises) + one side knee raise (reach arms overhead and pull same side elbow down to knee as it raises to side) + 2 jumping jacks, repeat combo on other side of body
17. 4 scissor runs + 2 double scissors
18. 2 knee raises bringing opposite elbow to knee when it raises (same leg) + lift one leg behind you (same leg) + knee raise (other leg) + 2 basic bounces opening arms in goal post, repeat combo on other side of body
19. Repeat #16-18
20. Double jacks
21. Front kick once each leg + double hop wide + double hop narrow
22. Repeat #19 & 20
23. Basic bounce pushing arms overhead
24. Repeat #22 & 23
25. Repeat #1-3
26. Repeat #9
27. Repeat #16-18
28. Repeat #25-27
29. Double hop wide + double hop narrow + one diagonal kick each leg
30. Repeat #28
31. High knee run
32. Sprint
33. Repeat #23
34. Knee raise hops while rotating leg to side (raise knee and rotate it out to side then raise same knee and rotate it back to start–think crescent knee), arc arm overhead and down in time with knee crescent + 2 jacks, repeat combo on other side of body
35. High knee run
36. Repeat #23
37. Repeat #1 & 2
38. Repeat #23
39. Repeat #3
40. Repeat #28
41. High knee run
42. Repeat #23
43. 8 knee raises (same leg) while cross punching with opposite arm, repeat on other side of body
44. Jumping jacks
45. High knee run
46. Sprint
47. Repeat #23

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