12 Minute Hip Hop Rebounder Workout is a short but fun rebounder workout from Nikki @ Earth & Owl. This is a “hi/lo” workout. You will do a move at a lower intensity for 30 seconds then kick it up to a higher intensity version for the next 30 seconds. It gives you a great little burst of cardio. The music is good though I am not familiar with any of it. This workout did feel a little slower than most rebounder cardio workouts I do, so that probably makes it good for people new to rebounding. I love these short rebounder workouts because I stack them. This morning I strung together 3 short rebounder workouts that have no warm up or stretch to give myself 50 minutes of cardio. Then I ended with Naomi Joy‘s rebounder stretch.
12 Minute Hip Hop Rebounder Workout is 12:31 minutes; no designated warm up and no cool down/stretch. When there is 5 seconds left of a move a video appears previewing the upcoming move. There is a timer in the upper left hand corner of the screen counting down the total workout time.
- Alternating taps to the front
- Double scissor type hops
- Tap one leg forward and opposite leg behind you
- Kick one leg forward and opposite leg behind you
- Repeat #3 & 4 with leg positions swapped
- March in place
- High knee jog
- Tap one leg out to side twice then repeat on other leg, swing arms up to sides in time with legs
- Tap changes to lift/kick, arms raise to sides then overhead then back to sides
- Stand in split stance on rebounder and do static/stationary lunges
- Repeat #10 with legs swapped
- Alternating stomps
- Alternating double stomps (stomp harder than #12)
- Alternate tapping feet behind you while also pulling elbows back
- Alternating hamstring curls (same arms as #14)
- Alternate rotating heels toward the front while punching same side arm down
- Alternating insole raises while still punching arms down toward insole when it raises
- Alternate tapping toes to the front
- Alternating wide leg knee raises
- Raise arms overhead with elbows open to sides, twist heel out to side while bringing same side elbow down toward hip, alternate sides
- Alternating hamstring curls but open legs/heels out to side when raising leg, same side hands tap heel when leg raises
- Low jog in place
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
