15 Min Rebounder Sprint Interval Training is another sprint interval workout from Michelle Briehler based on the recommendations of Stacy T. Sims, PhD. For more info on all of her recommendations see my review of her book Next Level. This workout focuses on her Sprint Interval Training (SIT) recommendations.
I love that Michelle has created several of these rebounder SIT workouts, giving you some variety to choose from. For this one she does primarily sprint intervals but the second interval she does squat jumps. She tells you that is just to show you have options but she sticks with sprinting because she can get her heart rate elevated better. I agree with that. The squat jumps burn out my leg muscles quicker than my cardiovascular system so I also stuck with the sprints. I had my glasses nearby so when an interval was over I could look at my Apple watch and see my heart rate. I feel like that made me work harder–challenging myself to get my heart rate over 160. The graph on my phone definitely shows I was spiking my heart rate into zone 5 (peak heart rate zone) with every interval, so it worked!
This workout has 8 rounds. Each round consists of a 30 second interval followed by a 60 second rest. There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is a progress bar just above the interval counter counting down the workout time as a percentage.
15 Min Rebounder Sprint Interval Training is 20:17 minutes; 50 second intro, 2:30 minute warm up, 3:10 minute cool down and 1:15 minute stretch.
- Sprint all out for 30 seconds
- 60 second rest
- Squat jumps for 30 seconds
- 60 second rest
- Repeat #1 & 2 six more times
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
