45-Minute Steady State Rebounder Cardio | Low Impact, Big Results

45 Minute Steady State Rebounder Cardio is rebounder workout from Michelle Briehler. The title says it is steady state cardio and for the most part it was; though for me, it was a high intensity steady state. But my heart rate did remain in Zone 4 and 5 with hardly any dips–so pretty steady. But I do disagree with one part. There was a short song with a lot of squat jumps that were done interval style–so more like a HIIT song to me–not steady state. Additionally, for steady state cardio this workout was apparently kicking Michelle’s crew’s butts because they wanted breaks. However, overall it was a fun cardio workout on the rebounder. The choreography isn’t complex and is pretty easy to learn. There are a lot of fun moves and you return to them frequently so you get familiar with them. According to my Apple Watch I burned 358 calories.

45 Minute Steady State Rebounder Cardio is 45:22 minutes; 40 second intro; 4 minute warm up and 3 minute stretch. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. All of the moves are done many times but they are only listed the first time they appear. There is generally some type of arm movement with each move even if it isn’t listed.

1. Basic bounce swinging arms forward and back
2. Double jacks
3. One knee raise + one front kick (same leg), repeat combo on other leg
4. Scissor run to single-single-double pattern
5. Jack the legs 3x + one side kick each leg, extend arms out to sides in a T when kicking
6. One knee raise facing the side then hop/turn to other side to do a knee raise with other leg + 2 kicks on other leg
7. 2 side kicks (same leg) + 2 hopping hip twists to one side, repeat combo on other side of body
8. 4 single scissor runs + 2 double scissor runs
9. 2 cross jacks + one double jack
10. One heel dig each foot + 3 alternating low front kicks
11. Alternating hamstring curls
12. Jacks with staggered arms (raise to sides in a T then overhead then back to a T then back to thighs, arms move in time with legs)
13. 2 single jacks + 1 double jack
14. 4 ponys + 2 hops with a heel click (pony=alternating heel digs w/ heels crossing in front of you)
15. 40 second rest (at 13:30 minutes)
16. One knee raise to side (bring same side elbow down to knee when it raises) + one side kick (same leg), repeat combo on same leg then repeat combo 2x on other leg
17. Hopping hip twists to single-single-double pattern
18. Alternating low kicks on a diagonal
19. Alternating knee raises to the front, raise arms overhead and bring hands down to knee
20. One knee raise + one front kick (same leg), repeat on other leg
21. High knee jog
22. Alternating wide heel digs out to sides, arms do bow and arrow
23. One crescent knee out to side then back in to start, repeat on other leg + 2 straight leg lifts behind you (same leg) raising both arms from front of body to overhead, repeat on other leg
24. Scissor runs to single-single-double pattern + one knee raise + one front kick (same leg)
25. 30 second rest (at 20:25 minutes)
26. Scissor runs to single-single-double pattern
27. Lateral ski hops
28. 2 hops to the front, 2 hops to the back, repeat this combo then do 8 single hops forward and back
29. 180 degree squat jumps (this is done to an entire short song and is done interval style; you do a bunch of squat jumps then take health bounce recoveries and keep repeating until the song is over)
30. 40 second rest (at 25:30 minutes)
31. Sprint
32. Alternating wide knees raises (knees are angled to corner/on a diagonal)
33. Alternating wide leg kicks (on a diagonal)
34. Alternating kicks to the front
35. Lateral hops to single-single-double pattern
36. Hopping hip twists to single-single-double pattern
37. 4 jumping jacks + 4 hopping hip twists to one side
38. 8 single knee raises to side, bringing same side elbow down to thigh when knee raises; repeat on other leg
39. Happy monkey (wide high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead)
40. 2 side kicks (same leg) + 2 hopping hip twists to one side, repeat combo on other side of body
41. Stiff leg single scissor runs with straight arm scissor arms
42. 3 low alternating front kicks + one basic bounce
43. Alternating heel lift health bounce

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