20 MIN Beginner Trampoline CARDIO INTERVALS | Rebounder Workout

20 Min Beginner Trampoline Cardio Intervals is one of Michelle Briehler‘s easier rebounder workouts. It is a fun steady state cardio workout with no complicated moves. In fact, there are 6 basic moves that you repeat. Each time you repeat them, Michele adds or changes something to make it a little more intense. Since you’ve already done all of the moves at their basic level, if it the additions are too much for you, just stick with the easier version. At the end, Michelle shares that she burned 167 calories. According to my Apple watch I burned 146 calories.

This workout is done interval style. Each exercise is done for 40 seconds followed by 10 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is a progress bar right above it counting down the workout time as a percentage.

20 Min Beginner Trampoline Cardio Intervals is 24:24 minutes; 50 second intro, 2:20 minute warm up, 2:15 minute cool down bounce and 2:30 minute stretch. Shoes are not needed. Everything is done on the rebounder except some of the stretches at the end.

1. Basic bounce swinging arms forward and back
2. Scissor runs w/ athletic running man arms; add directional changes
3. Jumping jacks raising arms to shoulder level
4. Hopping hip twists to one side 4x, repeat twisting to other side (arms are raised to shoulder level and swing in opposition to the hips)
5. Lateral ski hops, alternating reaching one arm overhead
6. One heel dig to side raising both arms in front of you to over head + one jack raising arms to shoulder level + one heel dig to other side raising both arms in front of you to over head + one jack raising arms to shoulder level
7. Repeat #1 w/ directional changes
8. Double scissor runs; add directional changes
9. Double jacks (arms raise overhead)
10. Repeat #4 but twice to each side; changes to single hip twists hopping side to side
11. Double lateral ski hops, alternate raising one arm overhead
12. One knee raise to side raising both arms in front of you to over head + one jumping jack + one knee raise to other side raising both arms in front of you to over head + one jumping jack
13. Repeat #1; extend arms overhead and hold them overhead
14. Scissor runs to single-single-double pattern, chest fly arms in time with the scissor runs
15. Jump/jack legs in then out then in 2x then out then in then out 2x (arms open to sides then overhead in time with the jacks)
16. 2 hopping hip twists to one side + 2 jumping jacks pushing arms overhead + 2 hopping hip twists to other side + 2 jumping jacks pushing arms overhead; changes to one rep of each
17. Lateral ski hops to single-single-double pattern
18. One front kick on a diagonal raising both arms over head + one jumping jack + one front kick on a diagonal to other side raising both arms over head + one jumping jack

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