Barlates: 16 MIN REBOUNDER WORKOUT FOR WEIGHT LOSS / 1600 STEPS / BOUNCE STEP 1600 / High Calorie Burn!

16 Minute Rebounder Workout for Weight Loss is a fun rebounder workout from Linda @ Barlates. There are no complicated moves just some fat burning cardio. I used this workout as a warm up before doing a more intense, HIIT level cardio workout and this did a great job getting my heart rate elevated and ready for something more intense. According to my Apple Watch I burned 121 calories. I have no idea how many steps I “walked” in the course of this workout because the Apple Watch doesn’t provide that information for a workout unless you set your workout to a “walk.”

Each exercise is done for 60 seconds with no rest/recoveries between exercises. There is a timer in the upper right hand corner of the screen counting down each 60 second interval. One move is done with one foot on the ground. I wore yoga socks so I placed yoga mats on either side of my rebounder to protect my feet. Whether you need something like that depends on your flooring.

16 Minute Rebounder Workout for Weight Loss is 16:22 minutes; 40 second intro, no designated warm up and no stretch. The last 30 seconds is a sort of cool down while Linda talks. All of the moves have some type of arm component even if it isn’t mentioned.

1. Bounce side to side while shifting hips side to side, alternate raising arms overhead
2. Wide leg basic bounce with alternating front punches; add jacking the legs; changes to butt kick/hamstring curls
3. Alternating knee raises, reach arms overhead and pull them down to knee when it raises; changes to 2 knee raises each leg
4. Jack feet out and in then jump forward and back; forward and back jump changes to 2 scissor runs
5. 3 wide knee raises (same leg) + one side leg lift (same leg), repeat combo on other leg; changes to one knee raise + one side leg lift (same leg), repeat on other leg
6. Alternating heel digs; changes to a faster pace
7. One knee raise + one back kick with other leg; change legs
8. Bounce while one leg cross in front of the other into a heel tap then taps behind other leg (alternate tapping in front and behind stationary leg); halfway through change to other leg
9. Side to side step tap hop sweeping arm to side; changes to standing with legs wide and doing a bounce with a toe tap, alternate toes and reach both arms overhead to one side
10. High knee run; changes to running wide to narrow (out-out-in-in)
11. Stand with legs wide and do a partial squat hop with a single arm hook punch, alternate arms; changes to wide leg bounce with fast alternating hook punches
12. Shuffle across rebounder and place one foot on floor and squat, shuffle back across the rebounder and place other leg on floor lowering into a squat (if you don’t want to get off the rebounder Linda tells you to do jumping jacks)
13. Alternating heel digs; changes to alternating side leg lifts; changes to lifting legs behind you on a diagonal
14. Skater side steps (tapping one leg behind the other); changes to cross jacks
15. Fast feet sprint; continue but with legs wide; changes to fast feet wide to narrow

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