16 Min Rebounder HIIT Workout is an interval based rebounder workout from Michelle Briehler. This is not Michelle’s most intense cardio workout but the intensity level does depend on what you put into it. I feel like I did give it my all but my heart rate still never made it into my peak heart rate zone (Zone 5). It was high in Zone 4 though. You need shoes for this workout since the hitch kicks are done partially on the floor and the stretch at the end is on the floor. According to my Apple Watch I burned 179 calories.
Each exercise is done for 30 seconds followed by 30 seconds of rest. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is also a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.
16 Min Rebounder HIIT Workout is 26:41 minutes; 1:10 minute intro, 3:15 minute warm up, 2:40 cool down bounce and 2:20 minute stretch.
- Foot fire (fast feet)
- Repeat #1 three more times
- Hitch kick (start with one foot on rebounder and one on floor, step floor foot onto rebounder and do a front kick with other foot)
- Repeat #3 on other leg
- Repeat #3 & 4
- Happy monkey (wide leg high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead–to make it more intense kick the legd)
- Repeat #6 three more times
- Jack + tuck jump (jack the legs once then do one tuck jump) (when repeating #8 the 3rd time, Michelle does all tuck jumps; the other 3 times she does the jack + tuck)
- Repeat #8 three more times
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
