20 Minute Rebounder Cardio is a fun rebounder workout from Michelle Briehler. The intensity builds in this workout. It starts out as some easy, low intensity cardio and the intensity just keeps building with each song with the final song that also includes the most intense moves. It’s a pretty short workout, perfect to use as an add on workout, so I didn’t burn a ton of calories, but the graph in my the Fitness app (Apple Watch) shows I was in my peak heart rate (zone 5) the entirety of the final song. According to my Apple Watch I burned 171 calories.
20 Minute Rebounder Cardio is 22:05 minutes; one minute intro, 2 minute warm up and 2:15 minute cool down/stretch. Michelle and crew are wearing one pound weighted compression sleeves. There is a progress bar in the upper right hand corner of the screen counting down the workout time as a percentage. Each move is done multiple times but is only listed the first time it appears.
- Basic bounce swinging arms forward and back
- Jack the legs, arms open and close in chest fly arms then reach overhead
- Alternating wide leg heel digs w/ bow and arrow arms
- Wide leg basic bounce 3x while opening arms out to side and overhead then jump legs together
- One knee raise + front kick (same leg), open arms to sides in a T when kicking, repeat combo on other leg
- Hopping hip twists 2x to one side + 2 side kicks (same leg), repeat combo on other side of body
- High knee run
- Hop legs out then in then double hop out, then in then out then double hop in
- 4 alternating front kicks
- Scissor run to single-single-double tempo
- One jack opening arms to sides + one knee raise, alternate legs when doing knee raise
- 3 alternating wide leg knee raises + one side kick
- Single scissor runs
- 35 second water break
- Alternating knee raises, open arms out to side then bring fingers together under thigh when knee raises
- 4 alternating wide leg knee digs + 8 basic bounces with legs together
- Lateral hops to single-single-double pattern, alternate raising arms overhead
- 3 rocking horses (one knee raise + hamstring curl w/ opposite leg) + jump forward and backward, repeat combo raising other leg
- Hopping hip/heels twists
- 3 alternating side kicks + one hop, repeat starting with other leg, arms lift to side then overhead then back to side then down
- 4 jacks + 4 single scissor runs
- Jump forward then back + one knee raise, raise other knee when repeating this combo
- Jack the legs, arm raise out to sides in a T then overhead then back down to T then back to sides
- Sprint
- Squat jump to side then jump upright bringing feet together and facing front, repeat squat jump sequence on other side
- One jumping jack + one tuck jump
- “Free style”–do whatever you want, Michelle and 2 other background exercisers do tuck jumps, the other 3 background exercisers are doing jumping jacks
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
