Join Kate from Kate’s Home Fitness for this 30-minute all-in-one rebounder workout that combines low-impact cardio, full-body strength training, core activation, and balance work—all on a mini trampoline (rebounder)! 💪💥
Perfect for beginners to intermediate levels, this workout is joint-friendly, requires only light hand weights (1–3 lbs), and includes modifications for all fitness levels. Whether you’re barefoot, in grip socks, or wearing trainers, you’ll torch calories, tone your muscles, and have FUN doing it!
✅ Improve cardiovascular endurance
✅ Build lean muscle
✅ Boost balance, coordination & lymphatic health
✅ Great for women 40+ or anyone seeking a safe, effective home workout
No fancy choreography—just real movement, real results. 💯
📌 All you need: rebounder, light hand weights, water, towel
🎯 Approx. steps: 2,950+
👉 Like, comment, and subscribe for more free mini trampoline workouts!
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🔥 Workout Overview
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Length: ~32 minutes
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Style: All-in-one — strength, cardio, core, balance
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Equipment:
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Mini trampoline (rebounder)
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Light hand weights (1–3 lbs)
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Grip socks (optional)
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Optional Add-ons: Step, water bottle, towel
🧘♀️ Warm-Up (0:00–5:30)
Focus: Elevate heart rate, prepare joints, activate core
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Health bounce: light bouncing to get warmed up
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Step touch (side to side)
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Marching in place
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Arm raises (up and out)
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Modified jumping jacks
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Front kicks (with or without bounce)
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Light upper-body activation (no weights yet)
💡 Core cues throughout: “Engage your core like you’re anticipating a punch to the gut.”
💪 Strength + Cardio Intervals (5:30–25:45)
Using Light Weights:
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Bicep Curls
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Side Steps + Bicep Curls
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Overhead Press (2-count)
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V Punches (punching diagonally)
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Butt Kickers + Punches
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Double In/Out Steps (step or jump)
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Upright Rows
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Skier Bunny Hops (side-to-side jump with arm motion)
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Knee Lifts + Opposite Arm Taps
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Hammer to Overhead Press (elbows glued to sides)
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Side Step Touch (no weights)
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Rapid March / Jog / High Knees burst (no weights)
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Jumping Jacks
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Front Kicks (Fast)
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Skiers (jump side-to-side with arms)
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Wide Box Jumps (top/back of trampoline)
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High Knees or March in Place
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Health Bounce + Arm Movements
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Front/Side Arm Lowers
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Toe Taps Back + Tricep Push Backs
🧠Mental Focus: Coordination, reaction time, and balance on the unsteady surface. Great proprioception work.
💪 Strength Finisher (25:45–28:30)
With Weights:
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Deadlift Row Combo (slide weights down the legs, upright row at top)
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W-Curl Biceps (arms out wide, elbows glued)
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Tricep Overhead Extensions (with one foot in kickstand)
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Toe Taps + Shoulder Raises
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Wide Squats + Squeeze Glutes at Top
🧘♀️ Cool Down & Stretch (28:30–End)
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March in place (no bounce)
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Deep breathing
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Side-to-side step touch
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Arm stretches (interlace hands, push forward)
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Hamstring stretch (toe to ceiling)
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Calf stretches (on or off the trampoline)
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Lower back stretch
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Balance holds:
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Single-leg stance with airplane arms
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Final Health Bounce (steady, low-impact rebound)
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Sweat check and closing encouragement
📊 Workout Metrics
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Estimated Steps: ~2,950
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Option to reach 3,000 steps by doing a little more cooldown or repeating last cardio burst
💬 Closing Notes
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Encourages working at your own pace
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Options given for low-impact versions of most moves
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Recommends watching your form in a mirror
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Reaffirms that short workouts do count — every movement is a “fitness deposit”
✅ Key Takeaways
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Excellent low-impact full-body workout on a rebounder
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Combines strength, cardio, coordination, and balance
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Beginner-friendly, with modifications for all levels
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Kate emphasizes core engagement, safety, and personalization
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Ends with community encouragement and a reminder to like, comment, and subscribe
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