New Year Workout Challenge Day 3: 20 Min Rebounder HIIT Cardio NO REPEATS Power Shred Weeks 1 & 2

20 Min Rebounder HIIT Cardio is a short but intense rebounder workout from Michelle Briehler. According to my Apple Watch I spent a total of 4 minutes in my peak heart rate zone (Zone 5) and another 8 minutes in Zone 4. Even though it’s short, I got some intense cardio. There are no complicated moves and though everything is done using the rebounder, sometimes your feet are on the floor, so shoes are required (for me at least).

This is an interval workout: 30 seconds of work followed by 10 seconds of rest. There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage.

For the moves like burpees Michelle gives easier alternatives and one of the background exercisers is doing the easier version.

20 Min Rebounder HIIT Cardio is 22:30 minutes; 55 second intro, 3 minute warm up and 3 minute stretch.

Block 1:

1. Squat + knee raise, alternate knees (no jumping)
2. Heisman (3 fast runs + one knee raise, alternate sides)
3. Scissor runs to single-single-double tempo
4. Squat jacks, reach one hand to mat when in squat
5. Burpee (jump backwards off rebounder, place hands on rebounder mat or frame and jump feet back into plank, jump feet back in then jump back on top of rebounder)
6. Foot fire (fast feet)
7. Jumping jacks
8. Alternating insole taps
9. Bicycle maneuver (core move, laying on your back on rebounder)
10. One jumping jacks +  one tuck jump, reaching arms overhead

60 second rest

Block 2:

1. Squat + front kick, alternate legs, opposite hand reaches for toe when you kick (no jumping)
2. Lateral ski hops, alternate raising arms overhead
3. Power jack (squat jack, hands reach for mat outside of feet when in squat, arms reach overhead when legs are together)
4. Mountain climbers (hands on rebounder frame, feet on floor)
5. High knee run
6. I jack (jack the legs, with hands together raise arms overhead when legs are together)
7. Up & over (start with one foot on floor and one on the rebounder, squat then step-hop across rebounder to other side and place one foot on the floor and squat)
8. Basic bounce (push down hard into rebounder)
9. Core tucks (lay on back on rebounder with arms extended overhead and legs extended straight, pull knees into chest while also raising upper body not a crunch while tapping hands to ankles)
10. Squat jumps

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