SIT Rebounder HIIT Workout of Menopause and Perimenopause is a Sprint Interval Training (SIT) rebounder workout based on one of the training recommendations of Dr. Stacey Sims, which is outlined in her book Next Level. It is a straightforward and simple concept. You do intervals of 30 seconds of max effort followed by 90 seconds of rest. For this workout Nikki is doing fast, hard push down basic bounces. One of the background exercisers is sprinting all out. You can do any move you want. You will do 5 rounds. Then you’re done. The graph on my Apple Watch definitely shows spikes and valleys in my heart rate so it did the job. I didn’t burn a ton of calories (99) but the point is the afterburn. In theory ,it should elevate my heart rate to burn more calories all day. If you like these types of workouts, Michelle Briehler also has one that uses the same concept. I combined this workout with several of Nikki’s other rebounder cardio workouts to create an hour long workout. I used this workout as the finisher.
SIT Rebounder HIIT Workout of Menopause and Perimenopause is 12:40 minutes; 30 second intro, 2 minute warm up, and the cool down/stretch at the end is just the final 90 second recovery. There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries.
- Fast/vigorous down bounce, pushing hard into the rebounder mat for 30 seconds (one of the background exercisers is doing an all out sprint)
- 90 seconds of active rest–an easy basic heath bounce
- Repeat #1 & 2 four more times
For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
