Fun and Energizing Cardio Routine

About the Workout

Get ready for a fun and energizing 15-minute rebounder workout with Jump&Jacked! This quick cardio routine is designed to boost your heart rate and lift your spirits while keeping the workout enjoyable and effective.

In just 15 minutes, you'll experience a dynamic and lively session on the rebounder, perfect for all fitness levels. This workout combines upbeat movements with a focus on cardio, ensuring you get a great workout while having a blast.

🎯 Level: Intermediate
⏳ Length: 15 Minutes
🌀 Equipment: Rebounder

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Warm-up

Pulse: Bounce and land with side of your hips and legs rotated to one side. Jump and alternate sides.
Single Shoulder Roll: As you march in place, roll your shoulders forward with each step.
Reverse Shoulder Roll: As you march in place, roll your shoulders backward with each step.
March: In a wide stance march in place.
Double: In a wide stance tap the mat of the mini-trampoline with one foot twice, then change sides.
Glute Kick: Lean to one side and with your other leg, kick it back to tap your glute with your heel.
Glute Kick w/ Arms: Lean to one side and with your other leg, kick it back to tap your glute with your heel. As land from each kick, raise your arms above your head.
Single Shoulder Roll: As you march in place, roll your shoulders forward with each step.
Reverse Shoulder Roll: As you march in place, roll your shoulders backward with each step.
Pulse w/ Arms: Bounce and land with side of your hips and legs rotated to one side. Jump and alternate sides. With your arms at your sides, slowly raise them above your head and back down.
March: In a wide stance march in place.
Double: In a wide stance tap the mat of the mini-trampoline with one foot twice, then change sides.
Glute Kick: Lean to one side and with your other leg, kick it back to tap your glute with your heel.
Glute Kick w/ Arms: Lean to one side and with your other leg, kick it back to tap your glute with your heel. As land from each kick, raise your arms above your head.
Pulse: Bounce and land with side of your hips and legs rotated to one side. Jump and alternate sides.
Toe Tap: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe.
Toe Tap w/ Punches: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe. As you tap your toe, punch forward and alternate arms with each toe tap.
Basic: Jump on the rebounder and bring both knees up, raising your arms out in front of you with each jump.
Basic w/ Arms: Jump on the rebounder and bring both knees up, swinging your arms out to your sides on each jump.
Basic w/ Arms to Sky: Jump on the rebounder and bring both knees up. Start with your arms at your hips and as you jump, raise them above your head.
Jumping Jacks: Jump on the rebounder and raise your arms above your head, landing in a wide stance. Jump back to the center and return your arms to your sides.
Toe Tap: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe.
Toe Tap w/ Punches: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe. As you tap your toe, punch forward and alternate arms with each toe tap.
Feet Drive: Drive your feet into the mat of the trampoline and keep your arms in front of you and steady. You shouldn't be going airborne or leaving the mat with your feet.
Feet Drive w/ Arms: Drive your feet into the mat of the trampoline and keep your arms in front of you and steady. You shouldn't be going airborne or leaving the mat with your feet.
Basic: Jump on the rebounder and bring both knees up, raising your arms out in front of you with each jump.
Basic w/ Arms: Jump on the rebounder and bring both knees up, swinging your arms out to your sides on each jump.
Basic w/ Arms to Sky: Jump on the rebounder and bring both knees up. Start with your arms at your hips and as you jump, raise them above your head.
Jumping Jacks: Jump on the rebounder and raise your arms above your head, landing in a wide stance. Jump back to the center and return your arms to your sides.
Toe Tap: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe.
Toe Tap w/ Punches: In a wide stance lean to one side and with your other leg tap the mat of the rebounder with your toe. As you tap your toe, punch forward and alternate arms with each toe tap.

Trainer Information

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✨ Jump&Jacked Results with a Smile: Consistency is key, and we're here to make every workout something you look forward to. Turn your fitness journey into a celebration of joy and achievement!

🏋️‍♀️ A Coach You Can Trust: With over 10 years in fitness industry, I started as a personal trainer, group fitness instructor, and holistic nutritionist.