30 Minute Stress Relief Rebounder Workout is a fun rebounder workout from Nikki @ Earth & Owl. This workout has a lot of kickboxing inspired moves which I really enjoyed. In fact, I really enjoyed most of the combos Nikki put together. You are doing one circuit of 15 exercises that you then repeat, so you get to revisit the moves you love. This was a very enjoyable cardio workout. According to my Apple watch I burned 286 calories. I spent most of the workout in Zone 4, but I spent some time in Zone 5/peak heart rate.
This workout is done interval style: 45 seconds of work followed by 15 second of rest. There is a timer in the upper left hand corner of the screen counting down your intervals. Nikki previews the next move during the recovery.
30 Minute Stress Relief Rebounder Workout is 30:44 minutes; no warm up or stretch. Everything is done on the rebounder so no shoes are needed.
- Basic bounce with alternating punches overhead
- One side kick while also doing a single arm side punch with same side arm + one cross punch, alternate sides with this combo
- 2 cross punches (same arm) + 2 cross punches on other arm + 7 high knee runs
- Squat + front kick while also doing a front punch w/ opposite arm, alternate sides (no jumping with this move)
- One hopping hip twist to one side (upper body remains stationary w/ arms extended to sides in a T) + one jumping jack, alternate sides when doing hip twist
- 2 diagonal kicks (same leg) while punching with same side arm (no jumping) + 4 jumping diagonal kicks with single arm punch (all on same leg), repeat this combo on other side of body
- Sprint to 8 counts with legs close together + sprint to 8 counts with legs wide
- Alternating knee raise, arms are bent at 90 degrees, pull arms/elbows down to knee when it raises
- High knee run to 8 count + narrow hop to 8 count while rotating until you face behind you, repeat this combo turning back to face the front
- 3 wide leg hops with arms overhead then jump feet in and back out while slamming hands down
- 4 wide leg heel digs + 2 side kicks (same leg) while also punching with same side arm, repeat combo kicking with other leg
- Jumping jacks with goalpost chest fly arms, turn on an angle each time you jack
- Hopping hip twists with legs together, arms do alternating front punches
- Single leg kick with same leg in 4 directions–front, diagonal, side and back, while also punching in the same direction you are kicking, repeat combo on other side of body
- Lateral ski hops, alternate raising arms overhead
- Repeat #1-15
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
