Uploaded January 2026 | Updated September 2026, 2 weeks ago
This Rebounder Sprint Interval Training (SIT) workout delivers short, powerful bursts of effort with full recovery — using the rebounder to reduce joint impact while still driving intensity.
SIT is one of the most effective ways to improve conditioning, support fat loss, and protect lean muscle — especially for women in midlife. By sprinting on the rebounder, you get the metabolic and cardiovascular benefits of high-intensity work without the wear and tear that often comes from traditional sprinting or plyometrics.
This style of training is supported by experts I often reference, who emphasize brief, high-intensity efforts paired with adequate rest to support hormones, strength, and metabolic health.
This is not about grinding nonstop — it’s about max effort when it counts, then allowing your body to fully recover.
WORKOUT DETAILS
• Rebounder sprint interval training
• Short, high-intensity work intervals
• Full recovery between efforts
• Joint-friendly, low-impact conditioning
• Focus on power, speed, and output
Work Structure
• 30 seconds ALL OUT rebounder sprint
• 1 minute recovery
• 8 total sprints
EQUIPMENT
• Rebounder
• Your amazing body
WORKOUT
• Rebounder sprinting only
(Drive through the legs, stay light on the feet, and push your pace during each work interval.)
SIT workouts are programmed to:
• Improve cardiovascular fitness
• Support fat loss without excessive volume
• Preserve muscle and power
• Be more joint-friendly than traditional sprinting
This is intentional conditioning — not random cardio.
REMINDERS
• Go all out during the sprint intervals
• Fully recover between efforts
• Choose intensity over duration
• Save this workout and revisit it when you want powerful, efficient conditioning without joint stress
Short bursts. Full effort. Real results.
This is how you train smarter — and kinder to your body.
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: MICHELLEBRIEHLERFIT
➡️ jumpsport.com/MICHELLEBRIEHLERFIT
How to Pick the BEST Rebounder youtu.be/3pWigKe_X0A
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ 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
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📘 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
00:50 Warm Up
03:30 Sprint Interval Training Rebounder
14:50 Cooldown & Stretch
This Rebounder Sprint Interval Training (SIT) workout delivers short, powerful bursts of effort with full recovery — using the rebounder to reduce joint impact while still driving intensity.
SIT is one of the most effective ways to improve conditioning, support fat loss, and protect lean muscle — especially for women in midlife. By sprinting on the rebounder, you get the metabolic and cardiovascular benefits of high-intensity work without the wear and tear that often comes from traditional sprinting or plyometrics.
This style of training is supported by experts I often reference, who emphasize brief, high-intensity efforts paired with adequate rest to support hormones, strength, and metabolic health.
This is not about grinding nonstop — it’s about max effort when it counts, then allowing your body to fully recover.
WORKOUT DETAILS
• Rebounder sprint interval training
• Short, high-intensity work intervals
• Full recovery between efforts
• Joint-friendly, low-impact conditioning
• Focus on power, speed, and output
Work Structure
• 30 seconds ALL OUT rebounder sprint
• 1 minute recovery
• 8 total sprints
EQUIPMENT
• Rebounder
• Your amazing body
WORKOUT
• Rebounder sprinting only
(Drive through the legs, stay light on the feet, and push your pace during each work interval.)
SIT workouts are programmed to:
• Improve cardiovascular fitness
• Support fat loss without excessive volume
• Preserve muscle and power
• Be more joint-friendly than traditional sprinting
This is intentional conditioning — not random cardio.
REMINDERS
• Go all out during the sprint intervals
• Fully recover between efforts
• Choose intensity over duration
• Save this workout and revisit it when you want powerful, efficient conditioning without joint stress
Short bursts. Full effort. Real results.
This is how you train smarter — and kinder to your body.
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: MICHELLEBRIEHLERFIT
➡️ jumpsport.com/MICHELLEBRIEHLERFIT
How to Pick the BEST Rebounder youtu.be/3pWigKe_X0A
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ 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
00:50 Warm Up
03:30 Sprint Interval Training Rebounder
14:50 Cooldown & Stretch
