30 MIN Rebounder Bounce & Kickbox Workout | Sweaty Cardio Intervals 💦 GET ROWDY!

30 Min Rbounder Bounce & Kickbox Workout is an intense cardio interval workout from Michelle Briehler. I was working very hard during the intervals. According to my Apple Watch I spent a total of 17 minutes in my peak heart rate zone. I burned a total of 308 calories. Michelle and crew were working hard, too. I love that during the second round of the hardest move of the workout (hitch kicks), Michelle needed to go “check her camera” while her background exercisers (and home exercisers!) are struggling. At least it got her a bit of a recovery! Everything is done on the rebounder except the hitch kicks and for the hitch kicks on foot is on the floor, so I wore shoes for this workout. I appreciate the joyful jump cool down at the end of this workout since I definitely needed a cool down before going to the stretch but the stretch was too short for me so I added on Naomi Joy‘s wonderful rebounder stretch.

There are 12 move combo intervals. Each interval is 45 seconds followed by 15 seconds of rest/recovery. Then you get a longer recovery before repeating all 12 exercises. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. There is a progress bar just above it counting down the total workout time as a percentage.

30 Min Rbounder Bounce & Kickbox Workout is 33:40 minutes; one minute intro, 2:30 minute warm up and 1:10 minutes stretch. Equipment: rebounder and light handweights or wrist weights. Michelle is using one pound lace up wrist weights. I used one pound handweights.

1. One knee raise + one front kick (same leg) + 2 jacks pushing arms overhead, repeat combo on other leg (punch with opposite hand during knee raise & kick)
2. 2 hopping hip twists to one side + 2 side kicks (same leg), repeat combo on other side of body
3. 2 squat jumps while punching to side high and low + 4 jump ropes, repeat combo punching with other arm to other side
4. Stand behind rebounder, one foot on rebounder and one on floor, step other foot onto rebounder while doing a front kick with leg  that started on rebounder (hitch kick)
5. (no recovery) Knee pull/raises with one foot on rebounder, floor leg raises/pulls (done for 10 seconds instead of resting)
6. Repeat 4 & 5 on other leg
7. 3 scissor runs + one knee raise + one front kick (same leg), repeat combo on other leg
8. One crescent knee out to side then back in to start + 2 front kicks on a diagonal (all of the on same leg), repeat on other leg
9. 2 side kicks (same leg) + 2 knee raises on opposite leg, cross punch when knee raises; side kicks change to 3 alternating low side kicks
10. Repeat #9 on other side of body
11. In a partial squat (not jumping) do 4 alternating front punches then jump twice while doing a heel click
12. 2 lateral ski hops + one front kick each leg
13. Basic bounce done with intensity (Michelle changes arm movements throughout interval)
14. 45 second rest
15. Repeat #1-14 but omit #5 and take the 15 second recovery

Joyful Jump (cool down):

1. Basic bounce
2. Jumping jacks
3. Scissor runs
4. Low alternating side kicks, arms are raised to shoulder level, bend elbows in time with kicks
5. Alternating heel lift shift hops
6. Side steps

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