SanFran Fitness: 20 Minutes Rebounding HIIT Series 2025 Part 3

20 Minute Rebounding HIIT is part 3 in SanFran Fitness‘s 2025 HIIT series. This was a tough rebounder workout! It was kicking Claire’s butt! But she also shared she had technical problems the first time she tried to film it so she was actually doing the workout again! I also did not come to this workout fresh. I had just finished another cardio HIIT rebounder workout, so I was already well warmed up. I found this workout harder than the one I had just finished. It was kicking my butt, too. There are some tough moves in this one and they are right in the middle of the workout. You do 10 different moves then repeat them all but backwards. So, since #8, 9 & 10 are the hardest, once you do those, you immediately repeat them. So the workout builds up to the hardest moves, then takes you back down to easier moves. It wore me out! According to my Apple Watch I burned 290 calories and spent a total of 13:43 minutes in my peak heart rate zone.

This workout is done interval style: 45 seconds of work followed by a 15 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.

20 Minute Rebounding HIIT is 26:21 minutes; 35 second intro, 2 minute warm up, 1:15 minute cool down and 2:20 minute stretch.

1. Narrow basic bounce (legs close together), alternate swinging arms forward and back
2. One jumping jack + one scissor run
3. High knee run to single-single-double tempo, alternate punching arms overhead
4. 2 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 jacks (arms are still raised to shoulder level in same starting position, open arms out to sides in a T when legs are wide)
5. Jump forward and back while swinging both arms forward and back
6. Squat cross jacks (squat jacks but instead of a regular jack ankles/feet cross when not in squat)
7. High knee run w/ jumping jack arms
8. 2 basic bounces + 2 single leg knee raise hops, swing arms up to same side as knee raised
9. Repeat #8 on other side of body
10. Hopping hip twists, lower into a partial squat then raise back to start while doing the hip twists, arms are raised to shoulder level and move in opposition to hips
11. Repeat #10
12. Repeat #9
13. Repeat #8
14. Repeat #7
15. Repeat #6
16. Repeat #5
17. Repeat #4
18. Repeat #3
19. Repeat #2
20. Repeat #1

For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page