Rebounder Workouts – Beginner, Intermediate & Advanced

Here are three structured rebounder workouts—designed specifically for beginners, intermediate, and advanced fitness levels. Each workout includes warm-up, main circuit, and cool-down segments, and can be used at home with minimal equipment.

🔰 Beginner Rebounder Workout

Goal: Build confidence, improve balance, stimulate lymphatic system
Duration: ~15 minutes
Intensity: Low impact

Warm-Up (3 mins)

  • Health Bounce – 2 mins (gently bounce with feet on the mat)
  • Arm Circles + Shoulder Rolls – 1 min

Main Circuit (10 mins)

Perform each move for 1 minute. Repeat the circuit twice.

  1. Basic Bounce – light bouncing, heels barely leaving the mat
  2. Step Touch – side-to-side steps while swinging arms
  3. Knee Lifts – alternating knees up to waist level
  4. Gentle Jumping Jacks – feet wide/narrow with soft landing
  5. Balance Hold (optional handlebar) – stand on one leg, switch sides

Cool-Down (2 mins)

  • Slow bounce – 1 min
  • Standing hamstring + calf stretch – 1 min

💡 Tip: Use a stability bar if needed. Go barefoot or wear grip socks for better balance.

⚡ Intermediate Rebounder Workout

Goal: Boost cardio, improve coordination, tone lower body
Duration: ~25 minutes
Intensity: Moderate

Warm-Up (5 mins)

  • Health Bounce – 2 mins
  • Arm Swings + Torso Twists – 1 min
  • High Knees (slow pace) – 2 mins

Main Circuit (15 mins)

Perform each move for 45 seconds with 15 seconds rest. Repeat circuit twice.

  1. Jog in Place – engage your core and drive knees up
  2. Twist Bounce – jump lightly while rotating hips side to side
  3. Squat Bounce – bounce in a shallow squat to engage glutes
  4. Lateral Hops – small side-to-side jumps
  5. Front Punch Bounce – light bounce while punching forward

Cool-Down (5 mins)

  • March in Place – 1 min
  • Slow bounce with deep breathing – 2 mins
  • Quad + calf stretch on mat – 2 mins

💡 Tip: Add light hand weights or resistance bands to progress.

🔥 Advanced Rebounder Workout

Goal: HIIT-style cardio, full-body conditioning, endurance
Duration: ~35 minutes
Intensity: High

Warm-Up (5 mins)

  • Dynamic Bounce + Arm Swings – 2 mins
  • Mountain Climber Plank (on rebounder) – 1 min
  • High Knees + Fast Feet – 2 mins

Main HIIT Circuit (20 mins)

Perform 40 seconds on, 20 seconds rest. Repeat 2 rounds.

  1. Power Jumps – jump high with controlled landings
  2. Rebounder Burpees – jump up, hands on mat, jump feet back
  3. Skater Leaps – lateral bounds side to side
  4. Plank Jacks (hands on mat) – jump feet out/in in plank
  5. Tuck Jumps – bring knees toward chest mid-air (advanced only)

Bonus Core Burn (5 mins)

  1. Seated Bounce Crunches – bounce while lifting knees
  2. V-Sit Hold – hold 30 seconds
  3. Rebounder Russian Twists – seated core rotation

Cool-Down (5 mins)

  • Gentle Bounce + Breathwork – 2 mins
  • Forward Fold Stretch + Down Dog (hands on mat) – 3 mins

💡 Tip: Keep water nearby and land softly to protect joints.