Get Fit Fast: Your 30-Minute Mini Trampoline HIIT Workout

Ready to get a great workout without a lot of fuss? This 30-minute High-Intensity Interval Training (HIIT) session on a mini trampoline is designed to help you burn calories and boost your metabolism. It's perfect for anyone looking to kickstart their fitness journey, especially if you're new to rebounding or HIIT.

Key Takeaways

• This workout uses a 30-second work, 30-second rest format for four circuits.
• It includes four main exercises repeated throughout the workout.
• The routine is designed to be low-impact on your joints while still providing an intense calorie burn.
• Modifications are offered for different fitness levels.

Getting Started

Before you jump in, make sure you have your rebounder, water, a towel, and a heart rate monitor if you use one. It's also important to get clearance from your doctor, especially if you have a pacemaker or are pregnant. This workout isn't suitable for those conditions.

Let's begin by warming up. Stand behind your rebounder and do some big hip circles, three in each direction. Then, stand with feet hip-width apart, reach up, and hinge at your hips, tapping the trampoline. This warms up the back of your legs and glutes. Next, take a wide stance, place your hands on the rebounder, and do double pulse lateral lunges to the left and right. Finally, walk your feet in, do shoulder circles backward, and add calf raises. This gets your body ready for the main workout.

The Workout Circuits

We'll be doing four circuits, with four moves in each. Each move is 30 seconds of work followed by 30 seconds of rest. After each circuit, you'll get a longer rest period.

Circuit One

1. Football Runs: Stand in a wide stance with your core tight. Clasp your hands together and run in place as fast as you can, pushing into your hands. Focus on keeping your head still and engaging your core.
2. Plank Jacks: Get into a plank position with your hands on the trampoline. Jump your feet out wide and then back together, like a jumping jack. If this is too much, you can step your feet out one at a time.
3. Eight High Knees, Eight Punches: On the rebounder, perform eight high knees, bringing your knees up towards your chest. Immediately follow with eight punches forward. Repeat this sequence.
4. Knee Pulls (Left Leg): Stand with your left leg on the trampoline and your right leg off. All your weight should be in your left leg. Propel yourself up and bring your hands to your knee as you lift it. Focus on using your core. This move will really work your quads.

After completing these four moves, you'll get a longer rest to grab water and catch your breath before starting the next circuit.

Circuit Two

This circuit repeats the same four moves. Remember to push yourself during the 30-second intervals.

1. Football Runs
2. Plank Jacks
3. Eight High Knees, Eight Punches
4. Knee Pulls (Right Leg): This time, perform the knee pulls with your right leg on the trampoline and your left leg off. Focus on that quad burn and core engagement.

Again, you'll get a longer rest after this circuit.

Circuit Three

We're heading into the third round. Keep pushing hard! This is where you really get to feel the benefits of HIIT.

1. Football Runs
2. Plank Jacks
3. Eight High Knees, Eight Punches
4. Knee Pulls (Left Leg): Back to the left leg for this move.

Take your longer rest and get ready for the final push.

Circuit Four

This is it – the last round! Give it everything you've got for these final 30-second intervals.

1. Football Runs
2. Plank Jacks
3. Eight High Knees, Eight Punches
4. Knee Pulls (Right Leg): The very last move of the workout is the knee pulls on the right leg.

Cool Down and Stretch

After finishing the last interval, stay up and do some light bouncing. Take some deep breaths to bring your heart rate down gradually.

Let's move into some gentle stretches. Stand behind your rebounder and do some side-to-side steps with deep breaths. Then, try a flat-foot push down on the trampoline, moving your arms loosely. You can also do a down bounce, letting your feet come off the mat gently. Try some jacks, scissors, and a light jog or 'trot'. If you're comfortable, try a 360-degree turn in each direction.

Finally, let's get some water and then meet behind the rebounder for some static stretches.

• Forward Folds: Feet together, hinge at your hips and let your upper body hang down, hands on the trampoline for support.
• Wide Stance Stretch: Take a very wide stance and lower yourself down, resting on your elbows if comfortable. Walk your hands towards the rebounder sticker, leaning your chest towards the mat.
• Lateral Stretches: From the wide stance, walk your hands over to one side, bending the knee on that side and extending the other leg. Hold the stretch, then repeat on the other side.
• Lateral Lunges: Return to the center, walk your feet in slightly, and perform lateral lunges, bending one knee and extending the other. Hold each side.

Slowly roll up and take a couple of deep breaths. You did a great job today! Remember to like, comment, and share if you enjoyed this workout. Let us know what you'd like to see next!