15 Min Rebounder Workout for Weight Loss is a low key rebounder workout from Linda @ Barlates. Nothing intense or complicated. Just some light cardio to get your steps in. I do not know how many steps this workout gave me as my Apple Watch doesn’t count steps for a workout unless you tell it you’re going for a walk. But I did burn 150 calories. It was very enjoyable and works well as a warm up. I used it to warm myself up before doing a more intense rebounder workout from Naomi Joy.
This workout is done interval style; each exercise is done for 30 seconds with no rests/recovery between moves. There is a timer in the upper right hand corner of the screen counting down each interval.
15 Min Rebounder Workout for Weight Loss is 15:57 minutes; 30 second intro. No designated warm up so start bouncing during intro and no stretch. There are arm movements with each lower body movement even if it is not mentioned in the breakdown.
- Hopping hip and heel shift side to side
- Cross jacks
- With legs wide, do alternating cross punches with a little hop each time you punch
- Hopping hip twists, arms move in opposition to hips
- Hamstring curl into a low front kick swinging arms forward and back
- Jumping jacks
- Scissor runs punching arms in front of you
- Alternating wide leg knee raises, pull same side arm down when knee raises
- Alternating hamstring curls
- Repeat #1 but raise arms overhead and lower them to a T
- Rocking horse (one knee raise + one hamstring curl w/ opposite leg)
- Single leg knee raises for 15 seconds; changes to hamstring curl with other leg for last 15 seconds
- Repeat #11 & 12 on other side of body
- Pendulum legs (alternating low side kicks)
- High knee jog to single-single-double pattern
- Cross jack the legs while one arm punches high and low to side; last 15 seconds punch with other arm
- Hop turn to one side while raising one arm, alternate sides
- Alternating heel digs
- 2 knee raises + one side leg lift
- Repeat #19 on other leg
- Hopping hip twists, every 3rd twist squat lower
- 2 cross jacks + 2 hamstring curls (one each leg)
- 2 knee raises (same leg) while arms and torso twist toward knee + 2 knee raises (same leg) while reaching arms overhead and pulling arms down to knee (wood chop)
- Repeat #23 on other leg
- Jog wide to narrow
- Repeat #1 but arms are overhead waving side to side
- High knee jog
- One insole tap each leg + one butt kick heel tap each leg
- Fast feet run
For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
