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10 Minutes Intermediate HIIT Workout
SEP 2023
130bpm
LEVEL: INTERMEDIATE
If you are needing a quick fix and a workout that will lift your heart rate in a short amount of time, then look no further. Working for 45 seconds with 15 seconds recovery, we have 10 exercises to power through.
10 Minutes Powered Up Series
MAR 2023
130BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – Quick & effective is the theme for this little series.
This is the first class & we are using a mixture of weights alongside our bouncing. Challenge yourself with the weights because it is just 10 minutes & we want to work hard & build up a sweat.
I am using a 7.5kg & 8kg kettlebell & a 6kg dumbbell.
12 Minutes Powered Up Series
APR 2023
130BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – Quick & effective is the theme for this little series.
This is the second class & we are using a mixture of weights alongside our bouncing. Challenge yourself with the weights because it is just 12 minutes & we want to work hard & build up a sweat.
I am using 4kg (9lbs), 5kg (11lbs) & 6kg (13lbs) dumbbells.
14 Minutes Weighted HIIT Rebounding
APR 2024
130BPM
LEVEL: INTERMEDIATE
We know how much you love a quick HIIT class so today’s choice uses a 1kg weight to.
Working for 50 seconds with a 10 second recovery, this class is going to knock your socks off as we get straight into it and utilise the quick pace of 130BPM to raise the heart rate.
14 Minutes Powered Up Series
MAY 2023
130bpm
LEVEL: INTERMEDIATE - ADVANCED
YouTube – Quick & effective is the theme for this little series.
This is the third class & we are using a mixture of weights alongside our bouncing. Challenge yourself with the weights because it is just 14 minutes & we want to work hard & build up a sweat.
I am using 4kg (9lbs), 5kg (11lbs) & 6kg (13lbs) dumbbells. 50 seconds working, 10 seconds rest.
16 Minutes Powered Up Series
JUN 2023
130bpm
LEVEL: INTERMEDIATE - ADVANCED
YouTube – Quick & effective is the theme for this little series.
This is the fourth class & we are using a mixture of weights alongside our bouncing. Challenge yourself with the weights because it is just 16 minutes & we want to work hard & build up a sweat.
I am using 4kg (9lbs) & 6kg (13lbs) dumbbell & an 8kg (17.5lbs) kettlebell. 50 seconds working, 10 seconds rest.
18 Minutes Powered Up Series
MAY 2024
130BPM
LEVEL: INTERMEDIATE
YouTube – 50 seconds working with 10 seconds rest.
9 minutes of weights & 9 minutes of rebounding. This series is so great, make sure you challenge yourself with the weights, Claire is using two 4kg (8.8lbs) dumbbells and 1 6kg (13.2lbs) dumbbell.
Bring some energy to this class and have a wonderful time.
20 Minutes Powered Up Series
JUN 2024
130BPM
LEVEL: INTERMEDIATE
YouTube – 50 seconds working with 10 seconds rest.
10 minutes of weights & 10 minutes of rebounding. This series is so great, make sure you challenge yourself with the weights, Claire is using two 4kg (8.8lbs) dumbbells and two 3kg (6.6lbs) dumbbell.
Bring some energy to this class and have a wonderful time.
20 Minutes Power Bounce
dec 2021
130BPM
LEVEL: intermediate - advanced
Power Bounce is all about the grab and go workout when you are short on time. Today we are grouping the moves together just to help challenge the mind and co-ordination and ramp things up and keep it fun.
20 Minutes Bounce and Turn
JUL 2020
130BPM
LEVEL: INTERMEDIATE
YouTube – How good is your balance on the rebounder? There are lots of moves to challenge your balance but please remember to keep your exercise safe. Twisting this way and that with full turns and quarter turns, enjoy this class!
25 Minutes Christmas Party Workout 2022
DEC 2022
MIXED BPM
LEVEL: INTERMEDIATE
YouTube – Probably the best Christmas rebounding workout ever in my opinion. It’s got amazing music and plenty of funky disco moves, it’s a must try before Christmas.
Put your Christmas hat on and get ready for some festive fun with Claire and myself.
25 Minutes Intermediate Rebounding Tabata
OCT 2022
130BPM
LEVEL: INTERMEDIATE
Grab your rebounder and your bootyband and let’s bring on the latino vibes today. Focusing on one side of the body for all the exercises we are working hard for 20 seconds with a 10 second recovery. Each move we repeat twice and we have 3 sections to work through. The pace is quicker today at 130 bpm in order to elevate the heart rate and tire the muscles, so a wonderful add on workout to strengthen the legs and glutes.
30 Minutes Intermediate / Advanced Circuit
MAR 2021
130 BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – I hope you have lots of energy for this workout. This is going to have you working from start to finish. Using a circuit system, we will be doing active cardio for a full 2 mins, followed by a 30 second squat resting period. Remember to take things at your own pace and use that 30 second rest time if things start to get tough.
35 Minutes Bounce Fit with weights
MAY 2020
MIXED BPMS
LEVEL: INTERMEDIATE
YouTube – One of our YouTube videos, let’s use weights whilst we bounce. Good tempo on this video so enjoy with no adverts.
35 Minutes Whole Body Bounce Fit
SEP 2018
130BPM
LEVEL: INTERMEDIATE
YouTube – Another one of our YouTube videos. This will involve your whole body as we take you through 35 minutes of a Bounce Fit class.
35 Minutes Bounce Fit Circuits
AUG 2018
130BPM
LEVEL: INTERMEDIATE
YouTube – An oldie but goodie YouTube video. This will involve your whole body as we take you through a 35 minutes circuit Bounce Fit class. 45 seconds of work, 15 seconds recovery. Tough section of abs to finish you off.
60 Minutes Advanced, Ticks All The Boxes
JUN 2021
MIXED BPM
LEVEL: ADVANCED
This workout ticks all the boxes of your cardio, resistance and stretching needs.
The class is separated into 6 sections with only a small break in between each block.
Make sure you have an hour to eat your way through this gem of a class.
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10 Minutes Quick Fix Rebounding
JAN 2024
132BPM
LEVEL: INTERMEDIATE - ADVANCED
Do you want to elevate your heart rate? This quick rebounding session will get everything pumping in your body.
At 132BPM, it’s not for the faint hearted so grab your rebounder and let’s bounce those Christmas calories away.
12 Ways to Spice Up A Jumping Jack
MAR 2022
132BPM
LEVEL: INTERMEDIATE
YouTube – Jumping Jacks, Star Jumps, whatever you call them, give this 12 minutes of bouncing goodness a try.
The speed of the music is 132 BPM so it will definitely get your heart racing and wake your body up for some rebounding cardio.
20-40 Minutes Intermediate Bounce 132BPM
JAN 2021
132BPM
LEVEL: INTERMEDIATE
Here we have a re-make on a video that we did 2 years ago but we’ve jazzed it up and sped the workout up so it’s like a completely new workout! There are 2 parts so choose whether you have time for 20 minutes or 40 minutes. Ready to sweat on this mega cardio session?
20 Minutes Pure Fun Rebounding
JUN 2020
132BPM
LEVEL: INTERMEDIATE
YouTube – This video was made when we reached 10,000 subscribers on YouTube.
It’s fun and fast so join us for some happy bouncing and see if you can name the dogs in the background.
21 Minutes Jogging Bounce Fit
NOV 2021
132BPM
LEVEL: INTERMEDIATE
YouTube – Why go out on the streets and jog when you can do it at home, with me on your rebounder. Lower Impact, better for your body and let’s be honest, a lot more fun!
132BPM with movements based around jogging. Come and get your sweat on in this high energy bounce.
25 Minutes Fast Bounce Fit Routine 132bpm
SEP 2020
132BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – As time goes on we add to our routine starting with 2 counts on a movement on the first section then, moving on to double time where moves are quicker. For the first half, concentrate on a deep push down and on the second section, concentrate on control and balance.
30 Minutes Weighted Bounce & Box Tabata
MAR 2024
132BPM
LEVEL: ADVANCED
Working for 20 seconds with 10 seconds recovery. This is an advanced workout which means push down hard into the mat and choose some weights no more than 1.5kg (3.3lbs). Get your sweat on with this 132BPM class 😳
Remember you can adapt this class by having an easy push down and no weights.
30 Minutes Rebounding Fast Paced HIIT
FEB 2024
132BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – Welcome to this cardio based HIIT class which has an active recovery and where the music has been ramped up.
45 seconds working with 15 seconds recovery. By the end, you’ll definitely feel as if you have been worked hard.
45 Minutes Bounce, Squats and Balance
DEC 2020
132BPM
LEVEL: INTERMEDIATE - ADVANCED
This is 132BPM of bouncing today so prepare for a faster paced class than normal. 3 sections each containing different bounce movements with squats and balance at the end of each section. Join me for a light hearted session full of bouncing and sweat!
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15 Minutes Bounce Fit HIIT 135BPM
JAN 2021
135BPM
LEVEL: ADVANCED
Hold on to your horses, this session is fast. 20 seconds of a movement, 10 seconds recovery or complete a simple exercise (basic bounce etc). The music is 135BPM so come join me and send us an email after to let us know how you got on and what you thought of the speed.
16 Minutes Bounce HIIT 135BPM
AUG 2021
135BPM
LEVEL: ADVANCED
The reason Claire and I love you guys so much is because you give us some wonderful ideas for new classes.
You asked for a quick Bounce HIIT to do during your lunch break, well here it is.
135BPM workout so bounce hard, keep up and enjoy this one.
10 Minutes Cardio Blast Bounce, 140BPM
MAR 2021
140BPM
LEVEL: ADVANCED
If you have a little left in your tank after a workout, try this 10 minutes bounce at 140BPM. This should finish you off for the day!
30 Minutes Progressive Bounce 120-140 BPM
FEB 2021
120-140BPM
LEVEL: INTERMEDIATE - ADVANCED
What is progressive Bounce you ask? Well, the music starts off at 120 BPM which is a fantastic speed for a warm up and low impact bounce. We then travel up every 5 minutes by 4 BPM until we reach 140BPM which on a bungee rebounder is a real challenge. This video is great as a little fitness test to see how fast you can get up to. You have an advantage if you have a sprung rebounder as this will provide a much firmer bounce.
10 Minutes Jog & Sprint Tabata
SEP 2024
150BPM
LEVEL: BEGINNER - Intermediate
Jog & Sprint intervals today where we jog for 20 seconds then sprint for 10 seconds.
Bring lots of energy to this class as we have some 150BPM of craziness.
Get those knees up for your jogs and pump the arms for your sprints.
17 Minutes Jog & Sprint Progression Tabata
OCT 2024
136-150BPM
LEVEL: INTERMEDIATE - ADVANCED
YouTube – This one is spicy, working on a Tabata system involving 20 seconds of jogging with 10 seconds of sprinting.
This is split into 6 sections plus we have progressive music which means the pace of the music (BPM) increases with every track change. Have no fear, there is a break in between each section. The first music track is 136BPM and it just keeps getting faster! If you’re a fan of classical music, you’ll love this workout.
35 Minutes Live Rebounding Variation BPM
APR 2024
116-158BPM
LEVEL: INTERMEDIATE - ADVANCED
We have a class that changes the speed of music on each track. The range is 116-158BPM. Don’t let this scare you as I try to use moves that suit the music.
There are squats and abdominal work plus it’s a really fun class so grab a towel and some water and let’s get our bounce on.
30 Minutes Progression Pyramid Rebounding
DEC 2022
120-160BPM
LEVEL: ADVANCED
OH MY GOSH. This naughty pyramid rebounding class starts with a gentle speed of 120BPM & sweetly raises speed past 132BPM where the sweetly turns into sweaty as we reach 160BPM 😱
Don’t let this put you off as we complete moves that are suited to the speed and gradually come down on our speed to finish on a cooldown. Bring a bag of energy to this one!
30 Minutes Progressive Jog Live
JAN 2024
120-210BPM
LEVEL: ADVANCED
There is a reason for my grimacing face and blurry feet. This workout goes up to 210BPM with a double time one, two, hold at 180BPM. What does that mean? Try the workout to find out 😄
We start at 120BPM for a gentle warm, then ramp the speed up every 2 minutes by 10 BPM. There are 15 seconds rest in-between each increase so grab some water if you wish too.