Kpop Hiit Rebounder Workout is a great rebounder workout from Nikki @ Earth & Owl. I am still not very familiar with Kpop, though I am seeing a lot of fitness trainers use them as music for their workouts. The music is good but so far no songs jump out at me as something I need to download for my personal playlist. But it is great workout music. This was a fun cardio workout. It is a “high-low” workout, so sort of a HIIT workout. You do 30 seconds of a low intensity move then for the next 30 seconds you do a smilier move that is high intensity. So the low intensity move serves as your recovery. According to my Apple Watch I burned 264 calories and spent a total of 7 minutes in my peak heart rate (Zone 5) and 23 minutes in Zone 4. That’s some pretty good cardio! I did come to this workout already warmed up, having done one of Nikki’s short easier cardio rebounder workouts as a warm up.
There is a timer in the upper left hand corner of the screen counting down total workout time. Every 30 seconds the move changes. When there is 5 seconds left of a move, a video appears in the lower left hand corner of the screen previewing the upcoming move.
Kpop Hiit Rebounder Workout is 30:23 minutes; no warm up or cool down/stretch.
- Basic bounce, arms are raised overhead with hands together, every 3rd bounce swing them down with force
- Same as #1 but when you swing the arms down also jack the legs
- Alternate cross-tapping one foot in front of the other, arms swing up to sides and back down
- Arms are the same as #3 but legs cross jack
- Health bounce (basic bounce but feet remain in contact with the mat), arms do a bicep curl into an overhead press
- Arms are the same but feet jump forward, middle, back then reverse
- Alternate lifting legs out to side, same side arm punches down when leg lifts
- Pendulum the legs while doing alternating bicep curls
- Alternating heel digs on a diagonal, punch one arm overhead on a diagonal and other arm down on a diagonal, alternate the arm positions
- Arms are the same as #9 but legs change to heel dig jacks (still alternating which foot is doing the heel dig)
- Heel raise jog (toes remain in contact with mat)
- High knee run
- Basic bounce, fists tap hips then open to sides in a T then raise overhead, then reverse this movement
- Same arms as #13 but legs jack
- Squats (no jumping)
- One squat + one jump
- Alternating heel raises, arms are extended to sides in a T, alternate bending elbow and bringing hand to shoulder
- Same arms as #17 with alternating knee raise
- Alternating hip/heel shift hop, arms are raised overhead, bring one arm down to hip when it shifts to side
- Continue #19 but to a faster pace
- Step out wide to narrow, reach arms overhead then pull elbows down
- Same arms as #21 but jack the legs
- Alternate rotating one heel out to side, arms are both raised over head, bring one arm down when heel rotates
- Alternating hamstring curl with heel rotating outward, arms are still overhead, bringing one hand down to tap heel
- Health bounce (arms are extended out to sides in a T, bend the elbows into bicep curls bringing fists to shoulders)
- Same arms as #25, jack the legs
- Alternating wide leg heel digs on a diagonal, arms swing low and side to side
- Continue #27 but faster
- Push both arms overhead then pull elbows down, every other rep do a single knee raise (alternate legs)
- Continue #29 but alternate raising one knee with each upper body rep
- Repeat #1-30
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
