30 MIN All Standing Cardio NO JUMPING with Wrist Weights & Ankle Weights

I usually stick with Michelle Briehler‘s rebounder workouts but this one intrigued me so I decided to give it a try. It was tougher than I expected! You wear ankle and wrist weights to increase the intensity and it worked! The intensity built as the workout progressed so that by the end I was wearing out. The graph on my Apple Watch shows my heart rate steadily slanting upward until the end when I was in my peak heart rate/Zone 5 for 4 minutes! I burned 324 calories. It is all low impact cardio but there are a few balance moves. I had a chair nearby to assist when I lost my balance (which I did). Before I discovered rebounding in 2020, I loved low impact cardio and kickboxing workouts–they were my cardio go-tos. And after doing this, I still prefer rebounder cardio workouts but this took me out of my comfort zone and that is a good thing.

This workout is done interval style; 50 seconds of work 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 below it counting down the entire workout time as a percentage.

30 Min All Standing Cardio No Jumping w/ Wrist & Ankle Weights is 36:21 minutes; 50 second intro, 3 minute warm up and 2 minute stretch. Equipment: wrist and ankle weights. You do not put on your wrist and ankle weights until the warm up is over. Michelle said they were wearing 3 pound ankle weights and 2 pound wrist weights. I wore 2 pound ankle weights and 2 pound weighted gloves. There are arm movements with every move, even if it is not mentioned.

1. Lat step 2x + side raise (side step 2x to the side and back, arms do bent arm lat raise)
2. Tap back + front raise (tap one foot behind you while raising opposite arm in front of you to overhead)
3. March + knee up/fly (step forward into a knee raise then step back, step forward and raise other knee, this is done with chest fly arms)
4. Kick/lunge/kick + march (front kick + reverse lunge with same leg + front kick with same leg, repeat on other leg)
5. Lat step 2x + press up (side step 2x to the side and back, arms press overhead)
6. Kick + crunch (side kick with side punch (same hand) + step to side while tilting torso in a side crunch)
7. Repeat #6 on other side
8. 4x lat tap + 4x knees (tap out to side while turning body to side and punching down, alternate sides 4x while traveling backward + 4 alternating knees raises while traveling forward)
9. 4x ham curls + 4x step touch (4 hamstring curls + 4 side to side step touches)
10. Reverse lunge + rear fly (step back into reverse lunge, hinge torso forward and raise back leg off ground while doing rear delt fly arms, alternate sides)
11. Squat + kick (squat + front kick, touching opposite hand to toe, alternate legs when kicking)
12. Lunge combo (one side lunge to the side + one side lunge to the back on a diagonal, reach hand down toward foot when lunging, when raising out of lunge do bow and arrow w/ arms: pull elbow back and extend other)
13. Repeat #12 on other side
14. Lat step 2x + kick 2x (2 side steps to one side pushing arms overhead + one side kick each leg while punching with same side arm)
15. 40 second rest
16. Repeat #1
17. Repeat #2 but this time raise both arms
18. Repeat #3-13
19. Repeat #14 except do 3 alternating kicks instead of 2

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