In January of this year (2025), Claire of SanFran Fitness created a rebounder HIIT series. 5 workouts and each workout increases in length and intensity. 15 Minutes Rebound HIIT is the second workout in that series.
This was another great cardio workout to use as an add on workout. I cannot rate this workout on its own because I used this as an add on workout to round out my hour of exercise in the morning. I did an intense rebounder HIIT workout before this one so my heart rate was already elevated. It did not take long for this workout to push me into zone 5/peak heart rate zone. In fact, looking at the graph on my Apple watch fitness app, this workout is a long. red streak! The recovery periods are short, so your heart rate never really has much of a chance to drop. I only burned 200 calories but I was definitely working hard. There was one move with a very confusing arm movement combination (#4 Diamond jacks). She has done diamond jack arms before and they were not like this. I could not catch on so I ended up just doing Claire’s normal version of diamond jacks.
This workout is done interval style: 30 seconds of work followed by a 10 second recovery. There is a timer in the upper left hand corner of the screen counting down the intervals. During the recovery Claire previews the next move.
15 Minutes Rebound HIIT is 21:32 minutes; 30 second intro, 2 warm up, 55 second cool down and 2 minute stretch.
- Basic bounce with brisk forceful swinging arms, one arm raises up to the side and overhead, alternate arms
- High knee run, both hands tap the knee when it raises
- 6 alternating front kicks + one narrow squat
- Diamond jacks (jumping jacks but arms move from thighs out to sides in a T then cross arms in front of chest, then raise them overhead, each part of the arm movement is in time with the legs jacking)
- Repeat #1-4
- One knee raise + one front kick (same leg), opposite hand is behind head, bring elbow toward knee when it raises then bring hand to toe when kicking
- Hopping hip twists, arms are raised to shoulder level with elbows bent at 90 degrees in front of you, arms move in opposition to hips
- Repeat #6 on other leg
- Explosive jacks (jump, opening legs wide and pushing arms overhead in a V)
- Repeat #6-9
- Lateral hops, alternate swinging arms in front of you to overhead in time with hops
- Hopping hip twists, arms are raised to shoulder level with elbows bent and fingers together in front of chest, open one arm to side in time and opposition to hip twist
- 2 jump squats + 4 alternating overhead punches with shift hops
- Jumping jacks with goalpost chest fly arms
- Repeat #11-14
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
