𝟐𝟎 𝐌𝐈𝐍 𝐑𝐞𝐛𝐨𝐮𝐧𝐝𝐞𝐫 𝐂𝐚𝐫𝐝𝐢𝐨 𝐈𝐧𝐭𝐞𝐫𝐯𝐚𝐥𝐬 ⟫ 𝐰𝐢𝐭𝐡 𝐇𝐚𝐧𝐝𝐥𝐞𝐛𝐚𝐫 ⟫ 𝐓𝐫𝐚𝐦𝐩𝐨𝐥𝐢𝐧𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭

20 Min Rebounder Cardio Intervals w/ Handlebar is a rebounder workout from Michelle Briehler. It is a fun, moderate intensity cardio workout. For 2 of the moves you will be stepping off the rebounder so shoes are required. Many of the moves use the handlebar, but not all of them. You could probably do this workout without the handlebar, but some of them just won’t be the same–like the Pike Jump that is pictured. This workout is done interval style. Each exercise is done for 30 seconds of work followed by 10 seconds of rest. That’s the idea at least. Technically you are supposed to get a 10 second rest between intervals but Michelle frequently starts the next move early or continues a move into the rest. There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries. So if you want your rests, follow the timer and consider Michelle working through the rest as a preview of the next exercise. There are also little dings to alert you to the beginning and end of the interval. There is a progress bar at the bottom of the screen counting down the workout time as a percentage. Once you run through each exercise twice, the interval timer disappears (at 91% on the progress bar). Starting at #16 you will repeat some of the exercise for less than 30 seconds with no recovery at all between them. This is a great workout to use as an add on to give you an extra burst of cardio. I used it on my recovery day to warm myself up before doing mobility/flexibility work. According to my Apple Watch, I burned 201 calories.

20 Min Rebounder Cardio Intervals w/ Handlebar is 23:53 minutes; 40 second intro, 2:40 minute warm up and 1:40 minute stretch. Equipment: rebounder with handlebar/T-bar.

1. One front kick each leg + one side kick each leg (hands hold bar)
2. High knee run for 8 counts + 2 basic bounces quarter turning in a circle (2 bounces in each direction)
3. 2 hip twists to one side + front-back-front kicks (foot doesn’t touch the mat), repeat combo on other side
4. 2 jumping jacks then step backwards off rebounder and step back onto rebounder
5. Knee raise into a back kick 4x on same leg, one hand holds onto handlebar, raise other arm and tap knee when it raises, repeat on other side of body
6. Pike jump (with hands on handlebar, jump high with legs kept straight)
7. Lift one leg behind you with knee bent and foot turned out 2x (swing arm out to side) + 2 knee raises (reach one arm overhead and pull elbow down past thigh when leg raises) (all on same leg), repeat combo on other leg
8. Hold onto handlebar with one hand and one foot on rebounder, tap other foot to floor into a knee raise then tap floor again, hop across to other side of rebounder and tap one foot to floor hop back over to starting side and tap one foot to floor, hop back over to other side to repeat this combo starting with other leg
9. Squats holding into handlebar with an underhand grip and body leaning backwards
10. Jumping jacks, raise hands overhead traditional jumping jacks style but at the top bring hands together and pull them down in front of chest then reverse this arm motion
11. Basic bounce focusing on the downward push into the mat, hands are holding handlebar; add directional changes to the side
12. Repeat #1-9
13. On hop into a back kick/lift alternating legs 2x each leg + 4 side kicks on same leg reaching arm overhead and pulling int down past leg, repeat this combo side kicking with other leg
14. Repeat #10 & 11
15. Repeat #13 but this time only kick/lift to the back once each leg + 2 side kicks instead of 4
16. Repeat #1-4
17. Repeat #6
18. Repeat #9

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