This is the final workout in SanFran Fitness‘s 2025 rebounder HIIT series and it is intense! Compared to the other 4 workouts in the series, the intervals are longer and the recoveries are shorter. The intervals are made up of primarily combo moves, which actually makes things a little easier since one part of the combo is usually easier than the other part. And she throws in a few recovery level intervals (in my opinion) to help as well. But it still kicked my butt! According to my Apple Watch I burned 347 calories and spent a total of 14 minutes in my peak heart rate zone. It is some intense cardio!
Like all of the workouts in this series, this is made up of intervals: 50 seconds of work followed by 10 seconds of 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.
30 Minutes Rebounding HIIT is 37:02 minutes; 35 second intro, 2 minute warm up, 1:30 cool down and 2:35 minute stretch. There is one move where you will have one foot on the ground. I wore yoga socks for this workout so I placed yoga mats on the floor beside my rebounder to protect my feet. But it obviously depends on the type of flooring you are working out on.
- Alternating heel digs while swinging arms side to side
- 3 jumping jacks + one front kick, alternate legs when kicking
- 8 scissor runs + 2 double jacks
- Squat twist (jump squat, when you jump out of squat, twist to one side)
- 4 hopping knee raises on same leg, bringing opposite elbow to knee when it raises + 8 scissor runs
- Repeat #5 on other side of body
- Alternating heel digs to the side, push arms overhead when doing a heel dig
- Hopping hip twists to one side, arms move in opposition
- Repeat #8 twisting to other side
- One knee raise on a diagonal + one kick on a diagonal (same leg), when knee raises bringing opposite elbow to knee
- Repeat #10 on other side of body
- Star jacks (jumping jacks, arms are raised to shoulder level w/ elbows bent and hands together in front of chest, when legs are open also open arms into a V overhead)
- 3 hip twists to one side + one knee raise
- Repeat #13 twisting to other side and raising other knee
- Alternating heel digs w/ jump rope arms; changes to high knee jog with jump rope arms then continues alternating between the two moves
- 2 knee raises on same leg (bring opposite elbow to knee) + wide leg basic bounces with large arm circles, when you repeat this combo raise other knee
- Lateral ski hops to single-single-double, alternate raising arms overhead
- One knee raise + one front kick (same leg) + 2 jumping jacks, when you repeat this combo knee raise and kick with other leg
- Alternating heel digs swinging arms forward to overhead and back down
- 2 jumping jacks + 2 knee raises (same leg), when you repeat this combo raise other knee
- 4 side leg lifts on same leg w/ wacky jack arms + 4 jacks, when you repeat this combo lift other leg
- Double jack the legs while swinging the arms forward and back
- Stand with one foot on rebounder and one on floor, extend leg on rebounder straight while reaching arm down toward floor foot (weight bearing legs is straigt, too), pull rebounder foot in and place it on rebounder mat do a knee raise (raising floor leg) bringing opposite elbow to knee when it raises
- Repeat #23 on other side of body
- Step touch side to side with jumping jack arms (the “touch” part of this move is more of a stomp)
- Alternating knee raises, raise arms overhead and pull elbows down to knee when it raises
- High knee run, arms are extended in front of you and overhead (on a high diagonal), criss-cross wrists
- Jump forward and back 2x w/ legs wide + 4 basic bounces w/ legs together
- Basketball jumps (squat jumps, holding squat briefly and when you jump arms simulate shooting a basket)
- High knee run
For more info on SanFran Fitness and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
