Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 20-minute rebounder HIIT workout is designed to boost your heart rate, burn calories, and improve endurance—without the joint stress 🔥
Using the rebounder, you’ll get high-intensity cardio in a low-impact format, making it effective and easier on your body at the same time.
👉 No repeats. Two focused blocks. Full-body movement from start to finish.
WORKOUT DETAILS
• Rebounder HIIT cardio workout
• Warm-up included
• Two blocks of work
• Ten moves per block
• No repeats
• Low-impact, high-intensity conditioning
WORKOUT STRUCTURE
• 30 seconds ON / 10 seconds OFF
• Continuous movement through each block
• One-minute recovery between block
WORKOUT
Block 1
• Squat Knee
• Heisman
• Speed Scissor
• Drop Squat
• Burpee (step off / step on option)
• Fast Feet
• Jumping Jacks
• Ankle Taps
• Bicycle
• Jack + Jump (jack out → jump in)
Rest: 1 minute
Block 2
• Squat Kick
• Ski
• Power Jack (step out low or pop in option)
• Mountain Climbers
• High Knees
• In & Out Jacks
• Over the Top
• Basic Bounce
• Tuck Jumps (core tuck option)
• Squat Jumps
HIIT days are programmed to:
✔️ Improve cardiovascular fitness
✔️ Increase calorie burn
✔️ Build mental toughness
✔️ Complement strength and Pilates sculpt days
You don’t need long workouts — you need effective ones.
Strong. Focused. Finished.
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
📲You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
If you're ready to invest in a rebounder, here’s what we use and why 👇
⭐️ JumpSport 44" PRO Fitness Trampoline — my personal choice
• Sleek white frame
• Skirt-style mat for clean lines + foot support
• 4-knot adjustable bungees for customizable tension
• Larger 44” jumping surface for more movement + stability
⭐️ JumpSport 44" PRO Fitness Trampoline — Petal Mat (Team favorite)
• Petal mat design for extra bounce space and the softest landing feel
• Ideal for dance-style cardio + lateral moves
• 4-knot adjustable cords for tailored support
⭐️ JumpSport 39" PRO Fitness Trampoline — Most popular entry option
• Same professional quality + performance
• Compact 39” frame — great for smaller spaces
• Perfect lower-investment start for your rebounding journey
🎉 Enjoy 10% off with code: MBFITFAM
➡️jumpsport.com/MBFITFAM
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:46 20 MIN Rebounder HIIT Fat Burn Workout
18:23 Stretch
This 20-minute rebounder HIIT workout is designed to boost your heart rate, burn calories, and improve endurance—without the joint stress 🔥
Using the rebounder, you’ll get high-intensity cardio in a low-impact format, making it effective and easier on your body at the same time.
👉 No repeats. Two focused blocks. Full-body movement from start to finish.
WORKOUT DETAILS
• Rebounder HIIT cardio workout
• Warm-up included
• Two blocks of work
• Ten moves per block
• No repeats
• Low-impact, high-intensity conditioning
WORKOUT STRUCTURE
• 30 seconds ON / 10 seconds OFF
• Continuous movement through each block
• One-minute recovery between block
WORKOUT
Block 1
• Squat Knee
• Heisman
• Speed Scissor
• Drop Squat
• Burpee (step off / step on option)
• Fast Feet
• Jumping Jacks
• Ankle Taps
• Bicycle
• Jack + Jump (jack out → jump in)
Rest: 1 minute
Block 2
• Squat Kick
• Ski
• Power Jack (step out low or pop in option)
• Mountain Climbers
• High Knees
• In & Out Jacks
• Over the Top
• Basic Bounce
• Tuck Jumps (core tuck option)
• Squat Jumps
HIIT days are programmed to:
✔️ Improve cardiovascular fitness
✔️ Increase calorie burn
✔️ Build mental toughness
✔️ Complement strength and Pilates sculpt days
You don’t need long workouts — you need effective ones.
Strong. Focused. Finished.
POWER SHRED CHALLENGE: youtube.com/playlist?list=PL7jTKNwerPcFiEarSHfnXW8Acd42XNA7g
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
📲You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
If you're ready to invest in a rebounder, here’s what we use and why 👇
⭐️ JumpSport 44" PRO Fitness Trampoline — my personal choice
• Sleek white frame
• Skirt-style mat for clean lines + foot support
• 4-knot adjustable bungees for customizable tension
• Larger 44” jumping surface for more movement + stability
⭐️ JumpSport 44" PRO Fitness Trampoline — Petal Mat (Team favorite)
• Petal mat design for extra bounce space and the softest landing feel
• Ideal for dance-style cardio + lateral moves
• 4-knot adjustable cords for tailored support
⭐️ JumpSport 39" PRO Fitness Trampoline — Most popular entry option
• Same professional quality + performance
• Compact 39” frame — great for smaller spaces
• Perfect lower-investment start for your rebounding journey
🎉 Enjoy 10% off with code: MBFITFAM
➡️jumpsport.com/MBFITFAM
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:46 20 MIN Rebounder HIIT Fat Burn Workout
18:23 Stretch
