20 Minute Rebounder HIIT with Sydney St-Aubin

About the Workout

This 20 minute rebounder high intensity interval training workout will really put you to the test in terms of balance, cardio, and agility. During this routine, we will make our way through 4 different exercises as part of two circuits, and do the circuit all together a total of 4 times. 30 seconds of work, 15 seconds of rest. You got this! I am using the 48-inch blue Rebounder.

By

Sydney St-Aubin

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Warmup:

Side to side shift: Shift your weight from each foot.
Arm Raises:
 Alternate raising each arm above your head.
Arm Crosses: Alternate swinging each arm directly in front of you, reaching to each shoulder.
Arm Raises: Alternate raising each arm above your head. Get that heart-rate up! 
Arm Crosses: Alternate swinging each arm directly in front of you, reaching to each shoulder.
Side to side shift: Shift your weight from each foot, then add high arms. 
Steps: Step forward with each foot then back. As you do that swing your arms. 
Open and close: Open and close your feet with high knees, pushing down onto the trampoline. Double it. 
Side to side shift: Shift your weight from each foot, then add high arms. 
Shake it off! 


Workout (x4):


Circuit 1:
Heel taps: Bring each foot in front of you and touch your heel to the trampoline then switch legs. 
Shoulder taps:
Jump off the rebounder and do a blank position while resting your hands on the Rebounder mat. Keeping your body straight, alternate each hand tapping your shoulders. 
Step ups:
Alternate stepping up and down on the trampoline while engaging your core.
Skips:
Skip onto the trampoline and then rest on both side with one leg. 
Bounce: For 20 seconds 
Heel taps: Bring each foot in front of you and touch your heel to the trampoline then switch legs. 
Shoulder taps: Jump off the rebounder and do a blank position while resting your hands on the Rebounder mat. Keeping your body straight, alternate each hand tapping your shoulders. 
Step ups: 
Alternate stepping up and down on the trampoline while engaging your core.
Skips: 
Skip onto the trampoline and then rest on both side with one leg. 
Shoulder taps: Jump off the rebounder and do a blank position while resting your hands on the Rebounder mat. Keeping your body straight, alternate each hand tapping your shoulders. 
Step ups: 
Alternate stepping up and down on the trampoline while engaging your core.
Skips: 
Skip onto the trampoline and then rest on both side with one leg. 


Circuit 2:
Jumping Jacks: Standing on your rebounder, do jumping jacks by jumping slightly into the air and moving your legs hip-width to the sides of you while moving your arms above your head in unison.
Squats: Stand on the ground next to your rebounder with your feet shoulder-width apart, moving into a squat. Pulse for 5 seconds before moving back into a standing position.
High Knees: Bring your knees up and make sure they're in a ninety degree angle.
Burpees: Jump off the Rebounder and stand up, raise up your hands and then jump down into a blank. 
Bounce: For 20 seconds 
Jumping Jacks: Standing on your rebounder, do jumping jacks by jumping slightly into the air and moving your legs hip-width to the sides of you while moving your arms above your head in unison.
Squats: Stand on the ground next to your rebounder with your feet shoulder-width apart, moving into a squat. Pulse for 5 seconds before moving back into a standing position.
High Knees: Bring your knees up and make sure they're in a ninety degree angle.
Burpees: Jump off the Rebounder and stand up, raise up your hands and then jump down into a blank quickly. 
Bounce: For 20 seconds 
Jumping Jacks: Standing on your rebounder, do jumping jacks by jumping slightly into the air and moving your legs hip-width to the sides of you while moving your arms above your head in unison.
Squats: Stand on the ground next to your rebounder with your feet shoulder-width apart, moving into a squat. Pulse for 5 seconds before moving back into a standing position.
High Knees: Bring your knees up and make sure they're in a ninety degree angle.
Burpees: Jump off the Rebounder and stand up, raise up your hands and then jump down into a blank quickly. 


Cool down:

Knee Stretch (left): Lay down on your rebounder and bring your left knee to your chest, holding for a few seconds it to feel the stretch. Move your left knee over your body towards the right. Return to your original position.
Knee Stretch (right): Lay down on your rebounder and bring your right knee to your chest, holding for a few seconds it to feel the stretch. Move your right knee over your body towards the left. Return to your original position.
Double Knee Stretch: Continuing to lay down on your rebounder, bring both knees to your chest and hold them to feel the stretch.
Arm Reach: While standing next to the rebounder with your arms hip-width apart, reach up above your head with both of your arms. Then bring your arms down to your sides and cross them in front of you in a circular motion.
Center Stretch: Reach both arms up above your head, and slowly lean your body forward. Let your body ‘hang’ for a moment, and slowly bring your body back up to a standing position.
Thigh stretch: Bring each foot behind your booty and hold. 


Workout complete!

 

Trainer Information:


Hey guys! My name is Sydney. I am super happy you’re here! Gymnastics was my one love growing up, but after retiring with a back injury, I struggled with staying fit and motivated. I came across rebounding one day, and my life was changed forever. Now, I am a Fitness Instructor Specialist and I help those who absolutely dread the gym, don’t have time for it, or seek low-impact workouts, learn how to make fitness fun so that they can reach their ultimate fitness goals! If you are ready to shift your mindset and get in the best shape of your life without sacrificing your lifestyle, let’s chat! I’m here to help.

You can find more workouts like this one and many different kinds of fitness related content in the on-demand library of my website www.sydneystaubin.com however, I’d love to connect with you on Instagram or Facebook- @sydneystaubin!

😊  I am looking forward to catching you at the next workout!

 

Tags: Circuit training 20 minutes HIT Intermediate

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