INTENSE Trampoline HIIT Workout ⟩⟩ 10 MIN AB Finisher

Intense Trampoline HIIT Workout >> 10 Min AB finisher is an intense rebounder workout from Michelle Briehler that kicked my butt! If you are going all out like you are supposed to in a HIIT workout, it will kick your butt, too. You need shoes for this workout because you do a hitch kick (#2 below) and one foot is on the floor. The HIIT portion of the workout is made up of 5 exercises. You repeat this 5 exercise circuit 4 times. IMHO, the middle 3 are the hardest (the hitch kicks and squat jacks/jumps). Exercises 1 & 5 were easier to me and served as a kind of intense recovery. Because I was sucking wind after exercises 2, 3 & 4! Michelle also varies some of the exercises slightly when you repeat them. She always changed the squat jacks/jumps a little and by the 4th circuit the background exercisers were all basically doing their own thing for that exercise. The workout ends with ten tough minutes of core work. It seemed especially tough because I was already gassed from the cardio HIIT we had just finished. I tracked the HIIT portion of the workout on my Apple watch. I started it at the very beginning of the workout then when we started the core work I changed it to core work on my Apple watch. So for the warm up and HIIT portion alone I burned 282 calories and spent 16:38 minutes in my peak heart rate zone. Intense! My heart rate dropped pretty quickly though because I only burned 66 calories for the core work and the stretch.

This is an interval workout. For the cardio HIIT portion, each exercise is done for 40 seconds followed by a 20 second recovery. For the ab finisher, each exercise is done for 30 seconds followed by a 10 second recovery. There is a timer in the upper left side of the screen counting down the intervals and recoveries. There is a progress bar at the bottom left side of the screen counting down the workout time as a percentage.

Intense Trampoline HIIT Workout >> 10 Min AB finisher is 43:40 minutes; 50 second intro, 6:15 minute warm up, 10 minutes of ab work and 3:10 minute stretch. The warm up starts on the floor. Shoes are needed for this workout.

HIIT Cardio: (21 minutes)

1. Fast feet
2. Squat with one foot on floor and one on rebounder, hop floor foot onto rebounder while doing a side kick with other/rebounder foot
3. Repeat #2 on other leg/other side of rebounder
4. 2 knee raises (same knee) + one squat jack, alternate legs when doing knee raises
5. 2 fast wide leg bounces + one heel click
6. Repeat #1-3
7. One knee raise each leg + one squat jump
8. Repeat #5
9. Repeat #1-3
10. Squat jacks
11. Repeat #5
12. Repeat #1-3
13. Squat jumps (although background exercisers were doing squats jacks)
14. Repeat #5
15. (cool down moves–not timed) Alternating insole taps
16. Basic bounce
17. One knee raise + one front kick (same leg), repeat combo on other leg

45 second rest

Core:

1. Lay on back on rebounder, knees bent and feet on floor, hands behind head, crunch upper body while raising one knee and bringing opposite elbow to knee, alternate sides
2. Still on back, hands still behind head, legs are raised w/ knees bent at 90 degrees, lower bent legs until heels tap the floor, raise bent legs back to start then extend legs out straight at 45 degrees, shoulders/head remain elevated the entire time
3. Still on back, hands still behind head, bent one knee and pull it into chest, other leg is extended straight at 45 degrees, legs are held in this position isometrically, do one upper body crunch then one oblique crunch bringing opposite elbow to bent knee
4. Repeat #3 with leg positions swapped
5. Still on back, hands hold rebounder frame behind head, do a reverse crunch with knees bent
6. Lay on back, scissor straight legs and straight arms
7. Still on back, hands hold rebounder frame behind head, legs are held in same position as #3, do reverse crunches
8. Same position as #3 just do upper body crunches
9. Repeat #7 & 8 w/ leg positions swapped
10. Still on back, hands behind head, legs are extended straight at 45 degrees, raise head/shoulders and hold this position isometrically
11. Still on back, one knee is bend w/ foot on floor, opposite hand is behind head, other leg and arm are extended straight, raise straight leg and arm while crunching upper body and tapping hand to toe
12. Repeat #11 on other side of body
13. Bicycle maneuver but with straight legs
14. Still on back, legs are raised w/ knees bent at 90 degrees, hands are behind head, do upper body crunches

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