30 Minute Rebounder Workout HIIT to the Beat is another fun rebounder workout from Nikki at Earth & Owl. Though “HIIT” (high intensity interval training) is in the title, it is made up of some long intervals for a HIIT workout! And my heart rate did get up into my peak heart rate zone a few times. But you get pretty long recoveries for a cardio rebounder workout so I ended up spending more time in Zone 4 than in Zone 5. For this workout you need a bar to hold onto. I don’t think its necessary but I have one so I used it. For the warm up, Nikki previews 5 of the leg movements that will be featured in the workout. She also shows an easier modification for each of them. Pay attention if you need a modification because no one is doing the easier version in the actual workout. As the title indicates, this is done “to the beat” and some of the more enjoyable combos were a lot of fun–almost like dancing because they fit the music’s tempo so perfectly. One of the combos (#4 below) was pretty complicated, IMHO. Luckily the intervals are so long I did eventually catch on. The first time through the circuit it took me 40 seconds to catch on! But that still leaves 50 seconds to do the move–and it’s not like you aren’t bouncing and getting cardio even as you are screwing the move up! The second time though the circuit it took me 30 seconds to catch on. According to my Apple Watch I burned 324 calories and spent a total of 8:10 minutes in my peak heart rate zone (zone 5). This workout has a long cool down though the cool down is just low intensity cardio. There is no stretch so I used Naomi Joy‘s wonderful rebounder stretch. Earth & Owl also has a 10 minute rebounder stretch you can add onto the end.
Each exercise is done for 1:30 minutes followed by a 30 second rest. There is a timer in the upper left hand corner of the screen counting down the warm up, the intervals, the recoveries and the cool down. During the recovery Nikki previews the next exercise.
30 Minute Rebounder Workout HIIT to the Beat is 30:37 minutes; 33 second intro, 5 minute warm up and 5 minute cool down. There is no stretch. This workout uses a bar attached to the rebounder. The exercisers’ hands are on the bar for every move.
- Jack the legs 2x + kick same leg behind you on a diagonal 2x
- Scissor run 2x + one low front kick
- Jack the legs in and out then back in landing in a narrow squat then jack the legs out and in then back out into a wide squat
- 2 narrow bounces then hopping hip twist to one side + jack the legs out then back in 2x then back out 2x
- One low front kick each leg then hop/turn body to one side 2x (same side both times)
- Repeat #1-5, if the exercise is done on one side of the body, do it on the other side
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
