Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 15-minute rebounder cardio workout packs 26 movements into a steady-state,
zero-break session that works as a warm-up, a finisher, or a standalone step booster any time of day. Fun, low impact, and great on repeat — this is rebounding done right for women over 50.
🔥 WHAT WE'RE DOING:
26 movements | 30 seconds each | Zero rest | Steady state cardio
Use it as: a warm-up → a finisher → a daily step booster → or on repeat
Rebounding is one of the most joint-friendly, lymphatic-supporting,
metabolism-boosting cardio tools available to women over 50 — and this
15-minute session proves you don't need a lot of time to make it count.
Put it on repeat for a longer session or stack it with your strength
training for a complete workout day.
💪 EQUIPMENT NEEDED:
✔ Rebounder / mini trampoline
✔ Your amazing body
If you're using your Apple Watch or fitness tracker, set it to Mixed Cardio.
🛍 REBOUNDER INFO:
Michelle has been using JumpSport rebounders in her studio for 15+ years.
👉 Get your own Jumpsport rebounder here: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
⏱ CHAPTERS:
00:00 – Welcome + How to Use This Workout
00:42 – March
01:17 – Tap Back + Arm Reach
01:46 – Basic Bounce
02:16 – Heel Digs
02:46 – Jumping Jacks
03:09 – Down Bounce
03:17 – Double Jack
03:46 – Scissor (Single Single Double)
04:14 – Three-Count Surf + Heel
04:35 – Heel to Front
04:49 – Front to Back Doubles
05:21 – Knee Up + Slap Across
06:17 – Side Kick
06:47 – Knee Up + Across (Elbow to Knee)
07:15 – Pony (Freestyle)
07:47 – Ankle Alternates
08:18 – Run (1-2-3 Sequence) + Double Hop & Balance
08:46 – Out and Hold
09:19 – Ski (Single Single Double)
09:49 – Knee Kick + Twist
10:15 – 1-2-3 Heel Sequence
10:49 – Quick Kicks Front to Back + Two Knees
11:18 – Jack (Narrow to Wide)
11:46 – Surf + Knee Combo
12:14 – Alternating Knees (3-2-1 Hold)
12:48 – Out/In Run + Knee
13:48 – Basic (Finishing Sequence)
14:25 – Finishing Run + Knees
15:02 – Cool Down (Hip Circles, Basic, Compression)
16:30 – Closing + App & Program Info
📌 WHY REBOUNDING WORKS FOR WOMEN OVER 50:
Rebounding supports lymphatic health, cardiovascular fitness, and bone density
through low-impact, weight-bearing movement — making it one of the smartest
cardio tools for women navigating perimenopause and menopause. It's easy on
the joints, effective for circulation, and genuinely fun — which means you'll
actually do it consistently. And consistency is everything.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained while
participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
This 15-minute rebounder cardio workout packs 26 movements into a steady-state,
zero-break session that works as a warm-up, a finisher, or a standalone step booster any time of day. Fun, low impact, and great on repeat — this is rebounding done right for women over 50.
🔥 WHAT WE'RE DOING:
26 movements | 30 seconds each | Zero rest | Steady state cardio
Use it as: a warm-up → a finisher → a daily step booster → or on repeat
Rebounding is one of the most joint-friendly, lymphatic-supporting,
metabolism-boosting cardio tools available to women over 50 — and this
15-minute session proves you don't need a lot of time to make it count.
Put it on repeat for a longer session or stack it with your strength
training for a complete workout day.
💪 EQUIPMENT NEEDED:
✔ Rebounder / mini trampoline
✔ Your amazing body
If you're using your Apple Watch or fitness tracker, set it to Mixed Cardio.
🛍 REBOUNDER INFO:
Michelle has been using JumpSport rebounders in her studio for 15+ years.
👉 Get your own Jumpsport rebounder here: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
⏱ CHAPTERS:
00:00 – Welcome + How to Use This Workout
00:42 – March
01:17 – Tap Back + Arm Reach
01:46 – Basic Bounce
02:16 – Heel Digs
02:46 – Jumping Jacks
03:09 – Down Bounce
03:17 – Double Jack
03:46 – Scissor (Single Single Double)
04:14 – Three-Count Surf + Heel
04:35 – Heel to Front
04:49 – Front to Back Doubles
05:21 – Knee Up + Slap Across
06:17 – Side Kick
06:47 – Knee Up + Across (Elbow to Knee)
07:15 – Pony (Freestyle)
07:47 – Ankle Alternates
08:18 – Run (1-2-3 Sequence) + Double Hop & Balance
08:46 – Out and Hold
09:19 – Ski (Single Single Double)
09:49 – Knee Kick + Twist
10:15 – 1-2-3 Heel Sequence
10:49 – Quick Kicks Front to Back + Two Knees
11:18 – Jack (Narrow to Wide)
11:46 – Surf + Knee Combo
12:14 – Alternating Knees (3-2-1 Hold)
12:48 – Out/In Run + Knee
13:48 – Basic (Finishing Sequence)
14:25 – Finishing Run + Knees
15:02 – Cool Down (Hip Circles, Basic, Compression)
16:30 – Closing + App & Program Info
📌 WHY REBOUNDING WORKS FOR WOMEN OVER 50:
Rebounding supports lymphatic health, cardiovascular fitness, and bone density
through low-impact, weight-bearing movement — making it one of the smartest
cardio tools for women navigating perimenopause and menopause. It's easy on
the joints, effective for circulation, and genuinely fun — which means you'll
actually do it consistently. And consistency is everything.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking,
exclusive workouts, nutrition guidance, and a community of women cheering
you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness
program. All content is for informational purposes only and is performed at
your own risk. Michelle Briehler is not liable for any injury sustained while
participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made
through them may earn a small commission at no extra cost to you. Thank you
for supporting free content! 🧡
