Earth & Owl: 25 Minute Ropeless Jump Rope Rebounder Workout | 3×3 Interval Cardio (Low Impact)

This is another rebounder workout using the ropeless jump rope. It’s set up the same as one of Nikki’s other ropeless jump rope workout–in 3 minute blocks; 3 minutes of lower intensity jump roping on the rebounder using the ropeless jump rope followed by 3 minutes of higher intensity cardio without the jump rope. Each move is done for one minute. There are no complicated moves but my heart rate did get elevated. It is more of a high-low workout. For the more intense cardio Nikki shows easier versions of the moves.

25 Minute Ropeless Jump Rope Rebounder Workout is 26:38 minutes; one minute intro, one minute upper body warm up, no cool down or stretch. 4 seconds before a move changes a video appears in the lower lefthand corner of the screen previewing the next move. There is a timer in the upper left-hand corner of the screen counting down the total workout time.

1. Basic bounce on rebounder while swinging the ropeless jump rope
2. The arm movement doesn’t change but double jack the legs
3. The arm movement doesn’t change, double jump forward and backward
4. (set jump rope aside) Alternating hamstring curls
5. Cross jacks
6. Alternating knee raises, reach arms overhead and pull them down when you raise the knee
7. (get jump rope) Repeat #1-3
8. (set jump rope aside) Alternating hopping leg lifts behind you while punching arms overhead
9. Alternating wide leg knee raises (raise legs/knees to side), arms are overhead, pull elbow down to thigh when leg raises
10. Hitch kicks, alternate legs (one knee raise into a front kick with opposite leg)
11. (get jump rope) Repeat #1-3
12. (set jump rope aside) Alternating heel taps (like a hamstring curl but feet are angled outward when you kick back, arms are raised overhead, lower one arm to tap heel when it raises)
13. One low hop + one higher hop to a quick pace
14. Alternating cross punches w/ a hip pivot
15. (get jump rope) Repeat #1-3
16. (set jump rope aside) Alternating knee raise insole taps
17. High knee run to single-single-double tempo
18. Jumping jacks

For more info on Earth & Owl and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.