15 Minute HIIT Circuit 135 BPM

About the Workout

This is a 15 Minute HIIT Circuit with trainer, Scott Francis from San Fran Fitness Retreat. He is working out on a 40-inch blue Leaps and Rebounds mini Trampoline with gray and blue bungees.

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Instructions

  • This exercise is meant to induce a 135 BPM heart rate. If it is difficult, please go at a pace you are comfortable with.

Warm Up

  • Push down hard and jump into the mini trampoline and let your arms swing for 20 seconds for a basic bounce
  • Alternate tapping each foot in front for 20 seconds

Workout:

  • Go back to the basic bounce for 10 seconds
  • High Knees for 20 seconds
  • Go back to the basic bounce for 10 seconds
  • Jumping jack legs, legs out and in and let your arms swing for 20 seconds
  • Back to Basic bounce for 10 seconds
  • Twist your hips and alternate your legs for 20 seconds. Arms at shoulder height
  • Back to Basic bounce for 10 seconds
  • Jumping rope arms and alternating weight for 20 seconds
  • Basic bounce for 10 seconds
  • T Move: Jump with your feet out, then jump with your feet front while bringing yours arms out when your feet are out and down when your feet are forward for 20 seconds (Refer to the video for tips!)
  • Basic bounce for 10 seconds
  • Military Push: Reach both hands up and to the left and right as high as you can for 20 seconds
  • Basic bounce for 10 seconds
  • Side to side twist: turn your hips to the left and then right while tapping your front foot and pushing your arms down as you tap for 20 seconds
  • Basic bounce for 10 seconds
  • Star Jumps: Your basic jumping jacks on the rebounder with arms for 20 seconds
  • Basic Bounce for 10 seconds
  • Jack Cross: Jump down into the mat while alternating punching arms for 20 seconds
  • Basic Bounce for 10 seconds
  • Front and Back (Double time): Jump front and back for 20 seconds
  • Basic bounce for 10 seconds
  • Ski Jump (Double time): Jump side to side with your arms raised like you are skiing for 20 seconds
  • Basic bounce for 10 seconds
  • Side swings: Bring one leg out to the side along with your arm and do the opposite side for 20 seconds.
  • Basic bounce for 10 seconds
  • Kick outs to the front: Alternate kicking your legs out to the front for 20 seconds
  • Basic bounce for 10 seconds
  • Bounce Squat: Bounce, bounce, squat for 20 seconds
  • Basic bounce for 10 seconds
  • Front, back, side, side bounce: Jump to the front, to the back, to the side and the other side for 20 seconds
  • Basic bounce for 10 seconds
  • Ski Walk with jab cross: Alternate your legs going front and back while punching forward with the same leg
  • Basic bounce for 10 seconds
  • Knee Raise with raised arms: Alternate lifting each leg while reaching upwards at the same time for 20 seconds
  • Basic bounce for 10 seconds
  • Diamond Jacks: Your feet are going out then together as jumping jack feet would, while your ams are going out and up and out and down for 20 seconds
  • Basic bounce for 10 seconds
  • Military press: this time, just reach up and down while jumping rather than side to side with the arms for 20 seconds
  • Basic bounce for 10 seconds
  • Head hooks: Jump up and down while twisting your hips just a bit, then bringing your hands up and reaching your elbows out and alternate for 20 seconds
  • Basic bounce for 10 seconds
  • Bow and Arrow: Twist your hips and legs side to side, while bringing your arms across your body as you would when holding a bow and arrow for 20 seconds
  • Basic bounce for 10 seconds
  • Leg curls: Left and bend each leg one at a time back while swinging your arms for 20 seconds
  • Basic bounce for 10 seconds
  • Delayed kick: While jumping, lift each leg up and kick, alternating for 20 seconds
  • Basic bounce for 10 seconds
  • Heel Taps (double time): Tap each heel in front and alternate each leg for 20 seconds
  • Basic bounce for 10 seconds
  • Bounce push: This is the basic bounce but, push down harder and put your hands on your hips for 20 seconds
  • Basic bounce for 10 seconds
  • Speed bag: Jump to one side while rotating your arms together, jump center and clap, then jump to the other side and rotate your arms together again for 20 seconds
  • Basic bounce for 10 seconds
  • Straddle Jump (double time): Jump out and together with your legs while your elbow and arms are together and then out for 20 seconds
  • Basic bounce for 10 seconds
  • Elbows up turn: Your feet and hips are going, side, front, side, while your arms stay up and your knuckles are pressed together for 20 seconds
  • Basic bounce for 10 seconds
  • Jack Cross high: Jump down into the mat while alternating punching arms towards the sky for 20 seconds
  • Basic bounce for 10 seconds
  • Double time jog: Lift knees up fast like an in place jog for 20 seconds
  • Basic bounce for 10 seconds

Cool Down

  • Step off the trampoline and put one foot on the mat, while reaching for your leg, like a runners stretch
  • Put the heel down like a lunge
  • Switch legs and repeat
  • Put the heel down like a lunge but bring your hands back to stretch out your chest
  • Step back onto your trampoline and lift one leg up to touch your toe to your behind and balance. Switch sides.
  • Squat down to have your hands touch the frame, and push your knees out with your elbows.
  • Shake out your legs and arms

You did it!

Trainer Info

San Fran Fitness is a family company run by Claire and Scott Francis. They both have a huge passion for healthy living and exercising, and love being able to pass on their enthusiasm to others. They offer fun and varied workout programs for all ages and abilities. Some of the videos they have on their YouTube channel are: Bounce Fit, Power Weights, Supple Strength and Low Impact Exercises. Enjoy their video and remember it's just a bit of fun! 

You can see more of their free workout videos here or if you really enjoy them you can sign up for their video streaming platform at $14 a month here!

Tags: HIIT Circuit

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