SanFran Fitness: 25 Minutes Rebounding HIIT Series 2025 Part 4

25 Minute Rebounding HIIT Part 4 is part 4 in SanFran Fitness‘s rebounder HIIT series. This one was actually easier than the 3 workouts before it in this series, even though it is longer. It is also a slow build. It starts easy then progressively gets harder. You are using light hand weights to increase the cardio intensity. None of the moves are complicated but your shoulders will start to feel it as the workout progresses. According to my Apple Watch I burned 283 calories. I actually spent a total of 2:34 minutes in my peak heart rate zone, which kind of surprises me. It never felt that intense. Claire’s dogs are running around during the workout. I always enjoy their visits.

The intervals in this workout are 45 seconds of work followed by a 30 second active recovery. There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries. When there is about 10 seconds left of a move, a video appears over the counter previewing the next move.

25 Minute Rebounding HIIT Part 4 is 32:28 minutes; 45 second intro, 1:45 minute warm up, one minute cool down and 2:10 minute stretch. Equipment: light dumbbells and rebounder. Claire is using 1kg/2.2 pound hand weights. I used 2 pound hand weights. Every move is done on the rebounder so shoes are not needed.

1. Wide leg basic bounce, with arms close to sides, swing arms/DBs forward then pull them back
2. Squats (no jumping)
3. Basic bounce w/ alternating straight arm front raises
4. Repeat #2
5. Jumping jacks, arms do bent arm lateral raise
6. Repeat #2
7. Single leg raise, bring opposite elbow toward knee when it raises
8. Balance on one leg and do single knee raises w/ other leg
9. Repeat #7 on other leg
10. Repeat #8
11. Alternating hamstring curls with tricep kickbacks
12. Repeat #8
13. High knee jog w/ alternating overhead raises
14. Repeat #8 on other leg
15. Alternating heel digs w/ bicep curls
16. Repeat #8 on other leg
17. Hopping hip twists, hold DBs together in front of chest, arms/DBs move in opposition to hips
18. Repeat #8 on other leg
19. Lateral ski hops, alternate arms swinging forward and back
20. One squat jump + 2 hops, reach one arm down to mat when in squat
21. Single knee raise w/ leg turned out to side, arms do upright rows
22. Repeat #20
23. Repeat #21 raising other leg
24. Repeat #20
25. Scissor runs, arms do a bicep curl into an overhead press, keep palms facing you when doing the overhead press
26. Move to side of rebounder and balance on one leg, other leg dangles off side of rebounder, do side leg lifts, other arm does a straight arm side raise (this is a balance move if you do not have a bar to hold on to)
27. Basic bounce, arms raise to sides in a T then overhead then back to a T then in front of thighs
28. Repeat #26
29. Alternating front punches w/ basic bounce but body turns in direction of punching arm
30. Repeat #26
31. Basic bounce w/ overhead press
32. Repeat #26 on other side of body
33. Alternating hopping knee raises, one straight arm raises to the front while other straight arm raises to the side, alternate arm positions
34. Repeat #26 on other side of body
35. Fast high knee run
36. Repeat #26 on other side of body
37. Single leg low front kick w/ running man arms
38. Wide leg plie squat pulses holding DBs in front of body; changes to full range plie squats
39. Repeat #37 on other leg
40. Repeat #38
41. Basic wide leg bounce, punch one arm overhead, repeat on other arm, punch one arm down then repeat on other arm
42. Repeat #38

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