Earth & Owl: 45 Minute Feel-Good Rebounder Workout | Low Impact Mini Trampoline Cardio (EMOM))

I LOVE this workout! In fact, this may be my new favorite rebounder workout. Nikki tells us at the beginning that the songs used in this workout are pulled from her “easy listening” Spotify playlist. She also points out that due to copyright there may be ads added to it. But I have YouTube Premium so mine was ad free. The beat was a bit slower than usual but this was not an easy workout. EMOM stands for Every Minute on the Minute. That means that each combo move is done for one minute. Because the moves are little combos you are using your brain, too. I burned 400 calories and my heart rate got pretty high. According to my Apple watch I spent a total of 25 minutes in Zone 5 and another 15 in Zone 4! So it was a great cardio workout.

But what really made this workout my favorite was the music. It is all basically feel good music. The first two songs for me were emotional but in different ways. The workout starts immediately with a Roy Orbison song I love--You Got It. I work out at 4:30am so this song woke me up, shot energy through me and I was singing along. But then the second song was 100 Years by Five for Fighting. Another song I love but because of all of the loss I’ve had over the past year (actually since August 2024) I actually started ugly crying during it! Luckily the rest of the music was just feel good for me, though the final song One Day by Matisyahu made Nikki cry! Which is apropos considering what is going on in the world right now.

This was a wonderful workout. Even though 100 Years made me cry, it was during a workout so it was cathartic.

45 Minute Feel Good Rebounder Workout is 46:04 minutes; one minute intro, no designated warm up or cool down though the first few moves and the last few moves are low intensity and double as a warm up and cool down. No stretch. There is a timer in the upper left hand corner of the screen counting down the workout time. When there is about 5 seconds left of a move, a video appears in the lower left hand corner of the screen previewing the upcoming move.

1. Alternating low front kicks
2. Double lateral hops, alternate raising one arm overhead
3. Jog while doing deep breath arms (raising them out to side to overhead)
4. Jumping jacks
5. Pendulum legs (low side leg lifts)
6. Alternating heel digs out to side, open arms on a diagonal
7. Jump forward while punching both arms forward then do one hamstring curl with tricep kickback arms
8. Double hopping hip twists, arms are raised to shoulder level and move in opposition to legs
9. 3 wide alternating heel digs + one knee raise, pull arms down to knee when it raises
10. One cross jack + one hamstring curl tapping same side hand to heel, alternate legs when doing hamstring curl
11. 2 single jogs + one double
12. 2 hops with legs together and arms overhead + one jumping jack
13. Alternate rotating insoles to the front while punching same side arm down toward heel (once each leg) + lifting legs behind you while punching arms overhead (once each leg)
14. Alternating toe taps to the front, alternate raising and lowering arms in front of you
15. Alternating heel raises (once each leg) + alternating knee raises (once each leg), extend arms to sides in a T, bend one elbow bringing fist toward chest, alternate arms
16. Jump backward on a diagonal while punching arms in front of you then jump to the front while punching arms overhead
17. Alternating wide leg front kicks, punch opposite arm toward leg when kicking
18. One jack + one hopping hop twist to one side, repeat combo hopping hips to other side
19. 3 scissor runs + one front kick punching opposite arm toward foot when kicking
20. Hopping hip/heel twists, arms are extended to sides, alternate bending and straightening elbows
21. Alternating heel raise/weight shift bounces done to tempo–2 doubles + 4 singles
22. One knee raise each leg + 2 knee raises same leg, arms are raised to side in goal post, bring elbow to opposite knee when it raises
23. Start at back of rebounder, hop forward into squat, then hop 2x back to start upright
24. Low heel raise jogs to single-single-double pattern
25. Alternating hopping heel/hip shift/twists to side, arms are raised overhead, alternate bringing one hand down to hip when it twists
26. One insole tap lifting foot in front of you + one heel tap doing a hamstring curl behind you with same side leg, repeat combo on other leg
27. Low sprint
28. Lift one leg behind you then kick the other leg in front of you, alternate sides
29. Tap one leg to the front then to the side while also punching same side arm to the front then to the side, repeat on other side of body, then hop forward with legs together punching both arms forward, jump back with legs wide while opening arms to sides then jump legs together
30. Step side to side while scissoring arms in front of you
31. Happy monkey (wide high knee runs while bringing elbow to thigh when it raises, other arm is raising overhead), 4 fast and 2 slow
32. 2 hops with legs together while in partial squat then jump legs out into squat
33. One knee raise while punching opposite arm overhead then pivot to one side and do 2 cross punches, alternate legs/sides
34. High knee jog, alternate punching arms overhead
35. Tire run (jog wide to narrow)
36. 2 basic bounces + one low front kick, alternate legs when kicking, punch opposite arm to foot when kicking
37. Double lateral hops
38. Hopping hip twists with legs/feet together, raise arms overhead in a V and alternate bending elbows
39. Alternating knee raises
40. Alternating wide leg toe taps
41. Low march

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