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Beginner Rebounder Workout with 14 One-Minute Moves

Beginner Rebounder Workout with 14 One-Minute Moves — video by Pilates On Demand with Lindsay Play · 19:31

Video by Pilates On Demand with Lindsay on YouTube · Open on YouTube

A mini-trampoline routine of 14 one-minute moves, from basic bounce and jacks to jogging, hops and speed-bag arms, then a stretch. It includes hops and jumps, but she shows step-taps, smaller ranges and slower paces to turn it down. Needs a rebounder.

  • 20 min
  • Beginner
  • High impact (jumping)
  • No equipment

Good forHeart health

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Step by step 9

Tap a time to watch that step in the video.

  1. Basic bounce: feet just wider than hips, soft knees; press down into the mat instead of springing up. 0:34
  2. High knees, then jumping jacks, a minute each; keep the knees lower if lifting them feels unsteady. 2:52
  3. Scissors, front and back with soft knees, then a wide bounce with punches across the body. 4:58
  4. Forward and back jumps, small or big, then chest-opening jacks with the arms swinging back. 6:55
  5. Front kicks, leaving out the hop if you need to, then a jog on the spot, pumping the arms. 8:55
  6. Side-to-side hops, small or wide, then cross jacks, crossing alternate legs in front. 10:56
  7. Imaginary jump rope with feet close together, then double jacks: two bounces wide, two narrow. 12:58
  8. Speed bag arms, or hands on hips, then a final minute of wide basic bounce. 14:57
  9. Cool-down: step-taps, then a hamstring fold, a quad stretch holding a wall or chair, and an overhead reach. 17:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a mini bend in the knees and press down into the trampoline instead of springing up
  • Pace is yours: slow down, shrink the range or take the hop out
  • Keep breathing, abs in, and land softly

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Knees takes loadbent-knee bouncing, jacks, hops, jogging
  • Ankles & feet takes loadbouncing, jacks, hops and jogging on the mat
  • Shoulders movesjack arms, punches, speed-bag arms
  • Lower back movesholding a hinged torso while bouncing
  • Hips movesscissors, front kicks, jacks, hinged stance
  • Jumping or hopping. Impact goes through the ankles, knees and hips.

Easier option from the coach: Step-tap instead of hops, smaller range, slower pace, hands on hips

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Pilates On Demand with Lindsay; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety