🔥 30 MIN Rebounder Cardio Intervals Workout (Intermediate Level)

30 Min Rebounder Cardio Intervals is one of Michelle Briehler‘s easier rebounder workouts. For once her title is accurate. It is intermediate level. It is still great cardio that gets intense, but not as intense as many of her other workouts and the choreography is less complex as well. My heart rate still got up there in the peak level (zone 5) during the last circuit. This workout is made up of one circuit that is repeated 3 times. Within the circuit there a few easier moves that (for me at least) served as recovery level moves. According to my Apple Watch I burned a total of 245 calories. But looking at the graph it wasn’t picking up my heart rate at all the first 10 minutes of the workout so I don’t know how accurate that calorie count is.

As the title indicates, this is a cardio workout done interval style. Each exercise is done for 40 seconds followed by 10 seconds of rest. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is a progress bar just below it counting down the workout time as a percentage.

30 Min Rebounder Cardio Intervals is 32:30 minutes; 40 second intro, 2:20 minute warm up and 2:05 minute stretch. Everything except the stretch at the end is done on the rebounder. When the circuits are repeated Michelle sometimes varies some of the moves slightly (a different arm movement, adding an extra kick on #4) but nothing that changes the basic move. There are arm movements with every move, even if it isn’t listed below.

1. 2 single jacks + one double jack, extend arms out to sides in a T  when legs are wide
2. One knee raise + one front kick (same leg) + one side kick each leg, repeat this combo starting with other leg
3. One knee raise each leg + 2 hopping hip twists
4. One knee while facing on a diagonal + hop turn to face the other direction while doing one knee raise with other leg + 2 kicks with other leg (but both kicks are with the same leg)
5. Scissor runs to single-single-double pattern
6. 2 side kicks + 2 side knee raises to same side–all on same leg, repeat on other leg
7. 2 jumping jacks + 4 hopping hip twists
8. 2 hopping heel digs out to side (one each leg) with bow and arrow arms + 2 jacks pushing arms overhead
9. Lateral ski hops to single-single-double pattern
10. 3 high knee runs + 1 double jack
11. 40 second rest
12. Repeat #1-11
13. Repeat #1-10 (though she forgets #4 until the end and it is done as #9)

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