30 Minute Tabata Rebounder Workout is an intense rebounder workout from Nikki @ Earth & Owl. There is no warm up. Nikki thrusts you right into a tabata HIIT cardio workout. And it is intense the entire way through. The easier moves are in the first part of the workout then they get slightly more complex and intense. There are squat jump variations near the end. I was working very hard in this workout. It got intense! Since there is no warm up, I used one of Nikki’s other shorter and less intense workouts as my warm up. And since there is no stretch I used Naomi Joy‘s 9 minute rebounder stretch. According to my Apple Watch I burned 375 calories and spent a total of 24 minutes in my peak heart rate zone! Intense!
As the title indicates this workout is done tabata style: 20 seconds of work followed by 10 second of rest. Each exercise is done 4 times. During the recovery before a new move, Nikki previews it. There is a timer in the upper left hand corner of the screen counting down the intervals.
30 Minute Tabata Rebounder Workout is 33:16 minutes; 40 second intro, no warm up and 35 second cool down; no stretch.
- Jack the legs while doing alternating front punches
- Repeat #1 three more times
- Jack the legs w/ alternating cross punches
- Repeat #3 three more times
- High knee run, arms are raised with elbows bent, twist elbows/torso toward knee as it raises
- Repeat #5 three more times
- Two knee raises same leg, raise arms overhead and bring hands down to knee as it raises, repeat combo on other side of body
- Repeat #7 three more times
- Hop turn to side with one side punch, alternate sides
- Repeat #9 three more times
- Hopping hip twists, alternate punching arms overhead
- Repeat #11 three more times
- Alternating heel digs with jump rope arms
- Repeat #13 three more times
- Basic bounce with legs together with high speed bag arms
- Repeat #15 three more times
- Jack the legs with goal post chest fly arms
- Repeat #17 three more times
- Jack the legs while punching arms overhead
- Repeat #19 three more times
- Squat then jump into a front kicks with a front punch using opposite hand, alternate sides
- Repeat #21 three more times
- 3 lateral ski hops (alternate pushing arms overhead) + 2 side kicks with same leg (side punch with same arm), repeat combo kicking with other leg
- Repeat #23 three more times
- 3 wide leg heel digs + one knee raise
- Repeat #25 three more times
- Repeat #25 & 26 raising other knee
- Jack legs out then in the out into a wide squat then jack the legs in then out then back into a narrow squat
- Repeat #28 three more times
- Sprint
- Repeat #30 three more times
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
