17 Minute Jog & Spring Progression is a tabata-style rebounder workout from SanFran Fitness. Tabata is a type of HIIT interval; 20 seconds of work followed by 10 seconds of rest. But Claire has flipped the intensity. In this workout you are doing 20 seconds of some type of jog variation followed by 10 seconds of sprinting. You do 5 of these 20/10 circuits then you get 30 seconds of true recovery. There 6 of these 2:30 minute tabata circuits and each circuit gets progressively harder because the music tempo increases. The entire workout is set to classical music.
This is a fun cardio workout. It is as hard as you want it to be since it is up to you to go all out during your sprint intervals. According to my Apple watch I only spent a total of one minute in my peak heart rate zone and most of the workout time I was in my cardio zone (zone 4). I probably could have pushed harder during the 10 second sprint intervals. But I am happy with my workout. I burned a total of 225 calories in 22:30 minutes. Not bad! I used this as a finisher after completing another cardio rebounder workout.
17 Minute Jog & Spring Progression is 22:39 minutes; one minute intro, one minute warm up and 2:40 minute cool down/stretch. There is a timer in the upper left hand corner of the screen that counts down the 20 second intervals but not the recovery.
Remember, each 2:30 minute tabata circuit contains five 20/10 intervals then you get a 30 second recovery. The 10 seconds is always a sprint.
First tabata is a traditional jog. The second tabata you jog forward and back alternating the lead leg. Third tabata is a wide jog with legs out to sides. 4th tabata is the same as the second tabata except each interval you keep the same lead leg and only alternate each interval. The 5th tabata is wide to narrow jog. The 6th and final tabata wide leg fast feet.
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
