15 Min Rebounder Kickbox Burn is a short but intense rebounder cardio workout from Michelle Briehler. Since it is so short, I did another rebounder cardio workout before this one, so I was already warmed up when I came to this workout. I burned 200 calories in this workout and spent a total of 9 minutes in my peak heart rate zone (Zone 5 on my Apple Watch) and 10 minutes in Zone 4. Pretty intense workout! It doesn’t have a stretch but that’s okay. I love Naomi Joy‘s 9 minute stretch so I always add that onto the end of rebounder workouts.
15 Min Rebounder Kickbox Burn is 23:59 minutes; 35 second intro, 2 minute warm up and 3 minute cool down. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. This workout has hitch kicks in it–which means you step off the rebounder, so shoes are required (for me at least).
- Basic bounce swinging arms forward and back
- Jack the legs twice then do 4 alternating front punches (health bounce during punches)
- One knee raise + one front kick (same leg) + 2 jumping jacks, repeat combo on other leg
- Repeat #1-3
- 3 squat jumps with high/low side punches + one jack then repeat punching to other side
- Repeat #1
- Repeat #3
- 2 side kicks same leg with 2 side punches w/ same side arm + jump forward and back 2x, repeat combo kicking with other leg
- 2 wide knee lifts (same leg) + 3 alternating wide leg kicks, repeat combo on other side of body
- 2 hopping hip twists to one side + 2 lateral hops
- Jumping jacks pushing arms to ceiling
- Repeat #8-11
- 50 second water break
- Stand on rebounder, tap one foot on floor, step that foot onto rebounder and do a front kick with other leg (hitch kick)
- Repeat #14 kicking with other leg
- Jack the legs to single-single-double pattern
- 3 scissor runs + one knee raise + one front kick (same leg), repeat combo on other leg
- Repeat #14-17
- Repeat #1
- Alternating front kicks
- 2 knee raises (same leg) bringing opposite elbow to knee + lift same leg up behind you then raise opposite knee, repeat combo on other side of body
- Hop with legs together and jump rope arms; same move but jump side to side
- Repeat #20-22
- 2 knee raises to side (same leg) bringing same side elbow to knee + 2 side kicks (both on other leg) punching to side w/ same side arm
- Double jacks
- Repeat #24 with leg actions swapped
- Repeat #25
- 3 knee raises + one front kick (all on same leg), repeat combo on other leg
- Hopping hip twists to single-single-double pattern
- Repeat #1
- Repeat #24-30
- Basic bounce with speed bag arms
- High knee run to pattern–2 runs + hold briefly with one knee raised
- Repeat #32 & 33
- Sprint
- Repeat #32 & 34
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
