High Intensity Workout

About the Workout

In this video you will burn a TON of calories on a mini trampoline. Today's workout is INTENSE. This workout was optimized to lose fat and have fun. In as little as 10 minutes you will burn a ton of calories and feel energized. Jumping workouts are good for your health and soul. This workout consists of 50 seconds or work followed by 10 seconds of light bouncing. She is jumping on a 48-inch Pink Rebounder.

By

Renee Lynne

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Workout


Basic Bounce: Start by jumping up and down on the Rebounder with your hands on your hips and your core engaged. Keep your ears away from your head and jump with the focus on the heels of your feet. This is your short 2 minute workout. 
Jumping Jack or Star Jump: Spread your feet out wide while bringing your arms to your side and then up as you jump. You can decide to do a Jumping jack or a Star jump. To do a Star Jump, instead of jumping out and together with your feet, jump out and up and then together. You're adding an extra hop. Do this move for 1 minute.
Basic Bounce: Go back to your basic bounce for 10 seconds.
March or High Knees sprit: Alternate bringing each knee up in front of you in a running stance. You can decide to March with no jump, or do a High Knee Sprint where you press down into the Rebounder to give you more of a Bounce. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds.
Bounce, bounce Tuck or Bounce Bounce: Jump up and down with your legs spread apart and on the third bounce, bring your knees and legs up. Think of your thighs trying to hit your torso, really get the legs up high. If you'd rather just bounce, you can do that as well. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds.
Front Kicks: Alternate bringing each leg out in front of you in a quick kick. Make sure to keep your back straight and your core engaged. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds.
Side to side knee: Bring one leg up to the side to touch your knee to your elbow, then switch sides. Keep your arms to your side with your hands up and lean your arm towards your leg. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds. Repeat the whole sequence again. 
Jumping Jack or Star Jump: Spread your feet out wide while bringing your arms to your side and then up as you jump. You can decide to do a Jumping jack or a Star jump. To do a Star Jump, instead of jumping out and together with your feet, jump out and up and then together. You're adding an extra hop. Do this move for 1 minute. Make sure to keep your core engaged.  
Basic Bounce: Go back to your basic bounce for 10 seconds.
March or High Knees sprit: Alternate bringing each knee up in front of you in a running stance. You can decide to March with no jump, or do a High Knee Sprint where you press down into the Rebounder to give you more of a Bounce. Do this move for 1 minute. Make sure not to hunch over and keep your shoulders up tall.
Basic Bounce: Go back to your basic bounce for 10 seconds.
Bounce, bounce Tuck or Bounce Bounce: Jump up and down with your legs spread apart and on the third bounce, bring your knees and legs up. Think of your thighs trying to hit your torso, really get the legs up high. If you'd rather just bounce, you can do that as well. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds.
Front Kicks: Alternate bringing each leg out in front of you in a quick kick. Make sure to keep your back straight and your core engaged. Do this move for 1 minute. 
Basic Bounce: Go back to your basic bounce for 10 seconds.
Side to side knee: Bring one leg up to the side to touch your knee to your elbow, then switch sides. Keep your arms to your side with your hands up and lean your arm towards your leg. Do this move for 1 minute. 
 
 

Cool Down

Basic Bounce: Go back to your basic bounce. Breathe in through your nose and out through your mouth. Try to bring your heart rate down. Do this for 40 seconds.
Step touch: Stop your bounce and bring your feet side to side in a step touch. Do this for 15 seconds. 
Arm stretch: Stop moving and plant your feet. Bring your arms and hands up above your head and breathe in and then exhale as you bring your arms back down to your sides. Repeat this one more time. 

Great job you did it! 

Trainer Information

Hi, I’m Renee and I am so happy you are here. I love sharing my favorite workouts, recipes and grocery hauls with all of you. I am excited to encourage you to live your best life. Exercise should be fun and something you look forward to doing each and everyday. I will upload new videos weekly to keep you moving. I love all things health and fitness and cannot wait to help you live your healthiest, happiest life. You can check-out my channel here.

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