20 Minute Rebounder Cardio Party to Lower Blood Sugar & Cortisol is a feel good rebounder workout from Linda @ Barlates. This is not supposed to be intense. In the write up under the video Linda says that her blood sugar workouts are designed to lower blood sugar levels and reduce cortisol. She doesn’t go into the science of it (which is fine) but if you are interested in more, here is an NIH article about the role of exercise in preventing type 2 diabetes or treating it if you already have it. To summarize though–exercise plays an important role in the prevention and treatment of diabetes because it helps control blood sugar.
I found this to be a very enjoyable cardio workout. Today is my recovery day so I used it to warm myself up before doing some mobility and stretch work. It works very nicely for that purpose. Linda even has some mobility work within this workout. You could also use it to warm yourself up before doing another more intense workout. Or use it like Linda intended; do it after eating a big meal to help control your blood sugar and cortisol.
Each exercise is done for 45 seconds w/ no rest/recoveries. There is a timer in the upper right hand corner of the screen counting down each interval. There is another timer in the lower right hand corner of the screen counting down total workout time. Linda gives lots of options for modifications based on your fitness level.
20 Minute Rebounder Cardio Party to Lower Blood Sugar & Cortisol is 21:33 minutes; 50 second intro/warm up (you’re doing a health bounce), no cool down or stretch.
- Basic bounce
- Jack the legs w/ cross body reaches
- Alternating knees raise, bring opposite elbow toward knee when it raises
- Hamstring curls
- Scissor runs reaching straight arms overhead then pulling them down in front of you
- Alternating shift taps with wide legs, swinging arms side to side
- 4 knee pulls same leg, repeat on other leg
- Basic bounce
- Double jacks, alternate raising and lowering arms in time w/ double jacks
- Hopping hip twists, arms raised to shoulder level and move in opposition to hips
- One jumping jack + one knee raise, alternate legs when doing knee raise
- Double hops side to side
- Alternating front kicks, tap hands together under thigh when kicking
- Crescent kicks (no jumping)
- Alternating insole taps
- Repeat #14 on other leg
- One leg bounces stationary, the other leg taps in front of stationary leg then to the side then behind stationary leg
- Repeat #17 tapping other leg
- Side step + side leg raise
- Repeat #19 on other leg
- Pendulum legs, bring elbow to same side hip when leg raises
- Jack the legs w/ single arm high/low punches
- Repeat #22 on other arm
- 4 jumping jacks + 4 scissor runs + jack forward and back 2x
- One knee raise + one insole tap (same leg), repeat combo on other leg
- 4 alternating hamstring curls + 4 alternating knee raises + 4 double pony hops
- High knee jog
For more info on Barlates and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
