SanFran Fitness: 10 Minutes Kick Boxing HIIT Workout on a Rebound Fitness Trampoline.

10 Minute Kick Boxing HIIT Workout is a fun rebounder workout from Claire @ SanFran Fitness. It is short but the intensity does get up there. According to my Apple Watch I spent 6 minutes in Zone 5 of my heart rate. Clare put together a fun combination of bouncing kicks and punches. Next time I might wear weighted gloves or hold light dumbbells to increase the intensity. But it was a nice burst of cardio. Because it has a warm up, a cool down and a short stretch, you could use this as a stand alone workout. I combined it with several other short rebounder workouts and added on a longer stretch at the end. But I did use this as my final workout before the stretch since it had a nice cool down at the end.

This is an interval workout. Each exercise is done for 50 seconds followed by a 10 second recovery. There is a timer in the upper left hand corner of the screen counting down the intervals. During the recovery Claire previews the next move.

10 Minute Kick Boxing HIIT Workout is 16:30 minutes; 30 second intro, 3 minute warm up and 2:40 minute cool down/stretch. Because you are stepping off the rebounder with one leg for one of the moves, I wore shoes.

1. 2 jumping jacks + 3 alternating front punches
2. 2 side 2 side hops with 2 side punches (same arm) + 3 alternating hip twist hops (arms are raised to shoulder level and elbows bend in opposition to hip twists), alternate arms when punching
3. One knee raise + one front kick (same leg) + one hook punch each arm, alternate legs when doing the knee/kick combo
4. 2 squat punches then remain in squat and do 4 alternating front punches
5. 2 knee twists to same leg (2 knee raises while twisting upper body toward knee) then step one leg off rebounder (to the side) and lower into a squat, fingers tapping rebounder, repeat this combo with other leg/other side)
6. 6 rocking horses (one knee raise + hamstring curl w/ opposite leg) + one squat jump, alternate lead legs
7. 2 front kicks, one each leg + basic bounce while doing speed bag arms
8. 4 alternating knee raises (arms are bent at 90 degrees, pull elbows back when knee raises) + 4 knee twists (same leg), alternate legs when doing the knee twist
9. 4 single leg knee raises with 4 cross punches w/ opposite arm, alternate sides
10. High sprint with fast alternating front punches

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