Rebounding Interval Training - Interval Training On A Rebounder

Below are several different interval training routines that you can do.

Basically, interval training consists of alternating high and low intensity exercise segments. The most common interval ratio is 3 to 1. Perform three minutes of high intensity exercise and then one minute of low intensity exercise.

Rebounding Interval Training Workout #1 - Twenty Minute Session

Warm up for three minutes - Keeping your feet on the rebounder mat - hip width apart - start bouncing very slowly. Make sure you don't lift your feet off the mat for this warm up section.

Low Intensity - For three minutes - start jumping at a moderate bounce.

High Intensity - For one minute - bounce at a high and fast pace.

Alternate between the low and high intensity portions for fourteen minutes.

Cool down - same as the warm up - cool down for three minutes.

It is much easier to use an interval timer which you can set for the interval times so you don't have to continuously look at the clock. Clip it on your pants and set your one and three minute intervals and it will beep or vibrate when you need to change intensities.

Rebounding Interval Training Workout #2 - Thirty Minute Session

Warm up for five minutes - slow bounce with feet on the mat

Low Intensity - For three minutes - Jog at a slow pace.

High Intensity - For one minute - Jog as fast as you can.

Alternate between the low and high intensity segments for twenty minutes.

Cool down - for five minutes - slow bounce with feet on the mat.

There are many different moves you can do on your mini trampoline - try marching, jumping jacks, twisting, or dancing. Just fit them into your rebounding interval training by performing them in a 3 to 1 intensity ratio. Mix up the moves to keep it fun and to work different muscle groups.

If you don't already have a rebounder,

I recommend that you invest in a high quality one. The springs on the cheaper ones break very quickly and can cause injury.

The low quality rebounders do not have a soft bounce mat which absorbs the impact and keeps you from injuring your joints.

Once you use a high quality mini trampoline you will feel the difference it makes.

I have used a Needak rebounder for years and I highly recommend them.