Jump & Jacked: 5,000 Steps Rebounder Workout | Low-Impact Indoor Walking on Mini Trampoline

5,000 Steps Rebounder Workout is a low intensity rebounder workout by Sydney @ Jump & Jacked. It is perfect to use as a recovery day workout or on a day where you want to exercise but just don’t feel like getting your butt kicked. Which is how I felt this morning. I didn’t sleep well and I have a lot of stressful things going on in my life right now, so this is exactly what I needed. The music is generic but still good. There are no complicated moves but Sydney keeps you moving for 42 minutes. According to my Apple Watch I burned 341. Not bad for a lower level steady state cardio workout. It was a

Each exercise is done for 45 seconds followed by a 20 second active recovery of marching in place. When there is 4 seconds left of a move Sydney previews the next move.

5,000 Steps Rebounder Workout is 42:05 minutes; 3:20 minute warm up and no stretch.

1. In and out march
2. March in place for 20 seconds
3. Alternating toe taps to the front
4. Repeat #2
5. March forward and back
6. Repeat #2
7. Alternating heel digs
8. Repeat #2
9. Side step with arms (alternate tapping leg to side, opening arms to side when tapping)
10. Repeat #2
11. Toe tap with arms (alternating toe taps to the front, push opposite arm forward when tapping)
12. Repeat #2
13. March forward and back, alternate pushing arms forward as you step
14. Repeat #2
15. Alternating heel digs while raising both arms to the side
16. Repeat #2
17. Step touch side to side with claps
18. Repeat #2
19. Hopping hip twists while swinging arms overhead and low in opposition to hips
20. Repeat #2
21. Double scissor runs
22. Repeat #2
23. Fast alternating wide leg heel digs
24. Repeat #2
25. Hopping hip/heel shifts
26. Repeat #2
27. Squat tap (lower into a partial squat and when you raise out of it, tap toe)
28. Repeat #2
29. Basic bounce swinging arms forward and back
30. Repeat #2
31. Low jacks (alternate tapping legs out to sides with jumping jack arms)
32. Repeat #2
33. Speedy toe taps (fast hopping toe taps with legs wide)
34. Repeat #2
35. Speedy march for 20 seconds
36. High knee run
37. Repeat #35
38. Fast low run (not high knees)
39. Repeat #35
40. High knee in and out jog
41. Repeat #35
42. Hop forward and back, arms also flow forward and back
43. Repeat #2
44. Left foot forward and back (tap left foot forward and back, push arms forward and pull them back)
45. Repeat #2
46. Repeat #44 on right leg
47. Repeat #2
48. Jumping jacks
49. Repeat #2
50. Alternating tapping legs out to side while swinging arms forward to overhead
51. Repeat #2
52. Jack legs while swinging arms forward and back
53. Repeat #2
54. Alternating tap backs with legs wide, arms are extended forward, when tapping back pull same side elbow back
55. Repeat #2
56. Lateral hops
57. Repeat #2

Cool down/last 1000 steps (no intervals):

1. March in place with deep breaths
2. Basic bounce swinging arms forward and back; add opening arms to sides
3. Alternating wide leg heel digs
4. Repeat #2
5. Alternating hamstring curls, reach arms forward and pull elbows back
6. Repeat #2
7. Repeat #1-5 several more times
8. March in place
9. In and out march (march wide to narrow)
10. Alternate tapping legs out to sides with goal post chest fly arms
11. Repeat #8
12. March forward and back
13. Repeat #8
14. Repeat #9 & 10
15. Repeat #12
16. Repeat #8
17. Repeat #14 & 15

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