30 Min Rebounder Slimming Waist Cardio Workout is an intense rebounder workout from Michelle Briehler. It is mostly intense cardio with some core work thrown in. This is a no repeat workout. There are 40 moves in this workout. Each move is done for 40 seconds with no rests/recoveries. After you do 20 moves you get a one minute break before moving on to the next 20 moves. During the one minute break, Michelle promotes the Jumpsport rebounder, which is what she uses. She calls it the Cadillac of rebounders. If it is the Cadillac then Bellicon must be the Rolls Royce because it is considered the best rebounder out there. It is what I use–and I don’t get any kickbacks for promoting it. I have not used a Jumpsport myself but I am sure it is great, too. There are many rebounders out there that are cheaper than both the Jumpsport and the Bellicon. But rebounders that use bungees rather than springs are better. (My first rebounder was spring bound.) Some of the higher end Jumpsport models are a bit cheaper than a Bellicon. Jumpsport has a very inexpensive model ($349) but it is currently sold out. Again, there are cheaper rebounders out there than even Jumpsport’s cheapest model. Finally, Jumpsport’s largest size is 44 inches. Bellicon’s largest is 49 inches, which is what I use. I am only commenting on all of this because Michelle spent time promoting Jumpsport. She also offers a discount code if you click through the link under her video. I have used the same Bellicon since 2020 and I love it. I would never use anything else.
Regardless of which rebounder is being used, it is an intense workout! I burned a total of 344 calories and spent 7:21 minutes in my peak heart rate zone! There are a lot of fun moves and I overall enjoyed it though I personally don’t love non-stop intervals. I like at least a few small breaks to wipe away sweat and get a sip of water.
There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. There is a timer right below the progress bar counting down the intervals.
30 Min Rebounder Slimming Waist Cardio Workout is 35:29 minutes; 1:20 minute intro, 2:25 minute warm up and 2:45 minute cool down/stretch. Equipment: rebounder and light wrist weights (or light handweights). Michelle’s is using wrist weights that wrap around her wrists/hands and weigh one pound. When the warm up is over, immediately get your handweights/wrists weights. There is one move where you have one foot on the floor; since I prefer to rebound w/out shoes I set fitness mats on either side of my rebounder to protect my feet.
- Alternating heel digs to the side, lift arms overhead each time you heel dig
- 4 knee raises on same leg with a cross punch each time knee raises, repeat on other leg; changes to reaching arms overhead and pulling them down
- Hopping hip twists to one side, arms are raised to shoulder level and move in opposition to hips
- Repeat #3 twisting to other side
- Raise one knee while bringing opposite elbow to knee then kick other leg out to side
- Repeat #5 on other side of body
- One bounce then kick/lift one leg behind you while pushing arms overhead, alternate legs with a bounce between
- Alternating hamstring curls, raise arms in front of you; halfway through changes to keeping arms raised overhead then tapping heel behind you with opposite hand when doing hamstring curl
- Stand with one foot on rebounder and one on floor, punch opposite hand down to floor leg then raise floor leg into a knee raise (all weight on rebounder leg) while bringing opposite elbow to knee
- Repeat #9 on other leg
- One knee raise + one front kick (same leg) + 4 lateral ski hops
- Repeat #11 on other leg
- Rocking horse (one knee raise + hamstring curl w/ opposite leg)
- Repeat #13 with leg movements swapped
- Alternating insole taps
- Hopping hip twists, arms raised in front of you and moving in opposition to hips
- Alternating wide knee raises, arms simulate slapping someone in front of you when knee raises
- Scissor runs, both singles and doubles
- Lay on back on rebounder, bicycle legs, hands tap ankle of opposite leg when pulling knee into chest
- Still laying on back with hands behind head and head/shoulders elevated, scissor straight legs
- 60 second rest (but Michelle starts doing #22 when there is still 20 seconds left)
- 2 scissors + one knee raise
- Repeat #22 on other leg
- 2 lateral skiers + one side kick
- Repeat #24 on other leg
- IT jack (jack the legs, arms alternate raising overhead and out to sides)
- Hop forward and back + one front kick, repeat combo kicking with other leg
- Alternating side kicks punching same side arm out to side when kicking; changes to punching arms overhead; changes to holding arms overhead isometrically w/out a hop between kicks
- Alternating hop + knee raise while tapping hands together under knee when it raises
- Alternating knee raises, cross punch when knee raises, do 2 cross punches between each knee raise
- One insole tap each leg + one front kick + one hopping hip twist to one side
- Repeat #31 kicking with other leg
- 4 front kicks with one leg then repeat on other leg; changes to 2 kicks each leg; changes to alternating front kicks
- 3 side knee raises (same leg) + one side kick (same leg), repeat this combo on other leg
- 2 wide hops then jump and tap heels together
- One crescent knee out to side then back in to start + one front kick + one side kick (all of the on same leg), repeat on other leg
- Happy monkey (wide leg high knee run–legs are wide, knees are turned out to sides, arms are open to sides in goal post, bringing elbow to same side thigh/hip when it raises while other arm pushes overhead)
- Fast basic bounce, torso hinged forward slightly, press arms back fast in a tricep press
- Hopping hip twist to one side 2x + 2 side kicks (same side/same leg)
- Reverse crunches (lay on back, hold rebounder frame with both hands behind head, lift hips pushing feet to ceiling)
- Still laying on back on rebounder, knees are bent with feet on floor, hands behind head, crunch upper body 2x then crunch higher reaching hands between legs
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
