Uploaded June 2026 | Updated September 2026, 2 weeks ago
This 20-minute rebounder workout delivers steady-state fat burn cardio that's low impact, joint-friendly, and built specifically for women 40 and beyond. 10 moves, two rounds, and your heart rate will tell the story.
Get on that rebounder — this 20-minute low impact cardio session is designed to keep your heart rate moving, support fat burn, and feel amazing from start to finish. No high-impact pounding. No complicated choreography. Just effective, steady-state rebounding that works for your body right now.
Here's what we're doing:
🔹 10 moves — 40 seconds on / 20 second transition
🔹 2 full rounds of interval-style cardio
🔹 Moves include: skis, front-back + knees, kick + jack combos, scissors, surfs, narrow + wide jacks, runs with kicks, and front kicks
🔹 Modifications offered throughout — you choose your intensity level
🔹 Cooldown included
Rebounding isn't just cardio — it supports your lymphatic system, bone density, balance, coordination, and mental health. It's one of the most complete low-impact tools for women in their 40s and 50s, and this workout is designed to use every bit of it.
Keep this one on repeat. Your body will thank you.
Recovery workout mentioned in this video: youtu.be/VSL_Zwl4wX8?is=1axodeq7zBDs5Jim
💪 Ready to go further? Try my fitness app FREE for 7 days — guided programs, exclusive workouts, and progress tracking designed for women like you:
👉 my.playbookapp.io/michelle-briehler
📅 Want a weekly workout plan? Sign up for my newsletter and get a FREE workout calendar:
👉 michellebriehler.com/#
🎯 Become a YouTube Member for access to even more workouts:
👉 youtube.com/c/MichelleBriehler/join
📲 FIND ME HERE:
🔔 Subscribe: @MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🛍 Amazon Storefront (gear I love): amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🛍 Get your own Jumpsport rebounder here: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
Chapters:
0:00 Welcome + What to Expect
0:16 Warm-Up: Basic Bounce + Heel Taps
1:04 Warm-Up: Double Jack
1:19 Warm-Up: Heel Jack
1:53 Getting Started
2:07 Move 1: Ski (Single, Single, Double)
3:02 Move 2: Front Back + Two Knees
4:00 Move 3: Twist (Single, Single, Double)
4:58 Move 4: Knee + Knee + Kick + Jack
5:58 Move 5: Scissors (Single, Single, Double)
6:54 Move 6: Surf + Kick
7:54 Move 7: Out + Hold (Wide/Narrow Jack)
8:55 Move 8: Narrow + Wide Jack
9:52 Move 9: Run + Kick Option
10:45 Move 10: Front Kick + Double Jack
11:53 Water Break + Rest
12:24 Round 2: Ski
13:22 Round 2: Front Back + Two Knees
14:13 Round 2: Twist (Single, Single, Double)
15:20 Round 2: Knee + Knee + Kick + Jack
16:15 Round 2: Scissors — Turn It Up
17:15 Round 2: Surf + Triple Option
18:13 Round 2: Out + Hold
19:18 Round 2: Narrow + Wide Jack
20:13 Round 2: Run + Kick
21:15 Round 2: Front Kick + Double Jack
22:14 Cool Down + Stretch
24:05 Final Stretch + Closing
DISCLAIMER: Always consult your physician before beginning any new exercise program. Content on this channel is for informational purposes only. All workouts are performed at your own risk. Michelle Briehler is not liable for any injury sustained while following along.
AFFILIATE NOTICE: Some links above may be affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you. Thank you for supporting this channel! 🧡
This 20-minute rebounder workout delivers steady-state fat burn cardio that's low impact, joint-friendly, and built specifically for women 40 and beyond. 10 moves, two rounds, and your heart rate will tell the story.
Get on that rebounder — this 20-minute low impact cardio session is designed to keep your heart rate moving, support fat burn, and feel amazing from start to finish. No high-impact pounding. No complicated choreography. Just effective, steady-state rebounding that works for your body right now.
Here's what we're doing:
🔹 10 moves — 40 seconds on / 20 second transition
🔹 2 full rounds of interval-style cardio
🔹 Moves include: skis, front-back + knees, kick + jack combos, scissors, surfs, narrow + wide jacks, runs with kicks, and front kicks
🔹 Modifications offered throughout — you choose your intensity level
🔹 Cooldown included
Rebounding isn't just cardio — it supports your lymphatic system, bone density, balance, coordination, and mental health. It's one of the most complete low-impact tools for women in their 40s and 50s, and this workout is designed to use every bit of it.
Keep this one on repeat. Your body will thank you.
Recovery workout mentioned in this video: youtu.be/VSL_Zwl4wX8?is=1axodeq7zBDs5Jim
💪 Ready to go further? Try my fitness app FREE for 7 days — guided programs, exclusive workouts, and progress tracking designed for women like you:
👉 my.playbookapp.io/michelle-briehler
📅 Want a weekly workout plan? Sign up for my newsletter and get a FREE workout calendar:
👉 michellebriehler.com/#
🎯 Become a YouTube Member for access to even more workouts:
👉 youtube.com/c/MichelleBriehler/join
📲 FIND ME HERE:
🔔 Subscribe: @MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🛍 Amazon Storefront (gear I love): amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🛍 Get your own Jumpsport rebounder here: jumpsport.com/MBFITFAM
Get 10% off with code MBFITFAM
Chapters:
0:00 Welcome + What to Expect
0:16 Warm-Up: Basic Bounce + Heel Taps
1:04 Warm-Up: Double Jack
1:19 Warm-Up: Heel Jack
1:53 Getting Started
2:07 Move 1: Ski (Single, Single, Double)
3:02 Move 2: Front Back + Two Knees
4:00 Move 3: Twist (Single, Single, Double)
4:58 Move 4: Knee + Knee + Kick + Jack
5:58 Move 5: Scissors (Single, Single, Double)
6:54 Move 6: Surf + Kick
7:54 Move 7: Out + Hold (Wide/Narrow Jack)
8:55 Move 8: Narrow + Wide Jack
9:52 Move 9: Run + Kick Option
10:45 Move 10: Front Kick + Double Jack
11:53 Water Break + Rest
12:24 Round 2: Ski
13:22 Round 2: Front Back + Two Knees
14:13 Round 2: Twist (Single, Single, Double)
15:20 Round 2: Knee + Knee + Kick + Jack
16:15 Round 2: Scissors — Turn It Up
17:15 Round 2: Surf + Triple Option
18:13 Round 2: Out + Hold
19:18 Round 2: Narrow + Wide Jack
20:13 Round 2: Run + Kick
21:15 Round 2: Front Kick + Double Jack
22:14 Cool Down + Stretch
24:05 Final Stretch + Closing
DISCLAIMER: Always consult your physician before beginning any new exercise program. Content on this channel is for informational purposes only. All workouts are performed at your own risk. Michelle Briehler is not liable for any injury sustained while following along.
AFFILIATE NOTICE: Some links above may be affiliate links. If you purchase through them, I may earn a small commission at no extra cost to you. Thank you for supporting this channel! 🧡
