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BERG Fitness Rebounder Workout Plan: A Full-Body Routine in 30 Minutes

Rebounding offers a unique combination of cardiovascular conditioning, strength building, coordination training, and core activationβ€”all while being gentle on your joints.Β 

πŸ‹οΈβ™€οΈ BERG Fitness Rebounder Workout Plan: A Full-Body Routine in 30 Minutes

This 30-minute total-body workout will help you burn fat, build strength, and boost mood, using only your BERG Fitness Rebounder.

GET YOUR BERG REBOUNDER HERE

βœ… Workout Overview

Section Duration Purpose
Warm-Up 5 mins Prepare body, activate joints
Main Workout 20 mins Cardio, strength, core
Cool-Down 3 mins Lower heart rate, recover
Stretching 2 mins Flexibility & muscle relief

πŸ”₯ Equipment Needed

  • BERG Fitness Rebounder

  • Optional handrail (for balance support)

  • Light dumbbells (optional)

  • Towel and water bottle


🟑 1. Warm-Up (5 Minutes)

Warming up is essential to prepare your body, lubricate your joints, and increase your heart rate gradually.

1. Basic Bounce – 1 min

  • Stand centered on your rebounder with feet hip-width apart.

  • Start gently bouncing without leaving the mat. Let your arms swing naturally.

  • Focus on posture: soft knees, tall spine, relaxed shoulders.

2. Arm Circles with Bounce – 1 min

  • Keep bouncing gently while circling arms forward for 30 seconds, then backward for 30 seconds.

3. Knee Lifts – 1 min

  • Lift one knee toward your chest as you bounce lightly. Alternate legs.

  • This activates the core and hips.

4. Side Steps – 1 min

  • Step side-to-side on the rebounder in a gentle rhythm.

  • Add arm swings or claps for full-body coordination.

5. Jumping Jacks – 1 min

  • Perform standard jumping jacks while bouncing.

  • Keep knees soft and land lightly.


πŸ”΄ 2. Main Workout (20 Minutes)

This section is divided into 4 mini-circuits, each lasting 5 minutes and focusing on a different area of fitness.


CIRCUIT 1: CARDIO BLAST

Boost your heart rate and burn calories.

1. Bounce Jog – 1 min

  • Light jog in place. Swing arms. Stay centered.

2. High Knees – 1 min

  • Lift knees higher than jog. Pump arms. Engage core.

3. Side-to-Side Shuffle – 1 min

  • Hop feet left and right like a fast skier. Keep knees soft.

4. Jump Twist – 1 min

  • Bounce with feet together, twisting hips side to side while keeping shoulders forward.

5. Recovery Bounce – 1 min

  • Gentle bounce, controlled breathing.


CIRCUIT 2: LOWER BODY

Build strength and endurance in glutes, quads, and calves.

1. Bounce Squats – 1 min

  • Drop into a squat, bounce once at the bottom, return to standing.

  • Keep chest lifted and knees behind toes.

2. Single-Leg Bounce (Right) – 1 min

  • Lift left foot slightly and bounce lightly on right leg.

  • Builds ankle stability and balance.

3. Single-Leg Bounce (Left) – 1 min

  • Switch legs.

4. Jump Lunge Switches – 1 min

  • Begin in lunge position; jump and switch legs mid-air, landing softly.

5. Calf Raises – 1 min

  • Stand tall on rebounder and lift heels off the surface, then slowly lower.

  • Works calves and balance.


CIRCUIT 3: UPPER BODY + CORE

Engage your arms, shoulders, and core using bodyweight or light dumbbells.

1. Arm Punches + Bounce – 1 min

  • Hold light dumbbells or use bodyweight. Bounce gently while punching forward.

2. Overhead Press + Bounce – 1 min

  • Bounce while pressing weights overhead.

3. Bounce + Side Crunch – 1 min

  • As you bounce, bring left elbow to left knee, then right elbow to right knee.

  • Keep movements controlled.

4. Plank Hold (Off Rebounder) – 1 min

  • Hands or forearms on rebounder. Core tight, back straight.

5. Seated Core Tucks – 1 min

  • Sit near edge of the rebounder, lean back, and pull knees to chest. Extend legs, repeat.


CIRCUIT 4: BALANCE & AGILITY

Enhance coordination and body control.

1. Single-Leg Hold (Right) – 30 sec

  • Stand still on one foot, arms out for balance.

2. Single-Leg Hold (Left) – 30 sec

3. Agility Hops – 1 min

  • Hop in a square pattern: front, side, back, side. Then reverse.

4. Star Bounces – 1 min

  • Bounce with feet apart and arms wide (like a star), then return to center. Repeat.

5. Fast Feet – 1 min

  • Quick small steps in place. Stay low. Boosts foot speed and reaction time.


🟒 3. Cool-Down (3 Minutes)

After intense bouncing, you’ll need to slowly reduce your heart rate and transition into rest.

1. Gentle Bounce – 1 min

  • Small, relaxed bounces with arms hanging or swaying gently.

2. Sway Step – 1 min

  • Shift weight side to side while stepping slowly on the rebounder.

3. Deep Breathing – 1 min

  • Step off the rebounder. Inhale deeply through the nose, raise arms overhead.

  • Exhale through the mouth and lower arms. Repeat slowly.


πŸ”΅ 4. Stretching (2 Minutes)

Stretching improves flexibility, reduces soreness, and supports recovery.

1. Standing Forward Fold – 30 sec

  • Stand with feet hip-width. Hinge at the hips and reach toward your toes. Let your head hang.

2. Quad Stretch – 30 sec each leg

  • Grab your ankle and gently pull your heel toward your glutes.

  • Keep knees together, and stand tall.

3. Side Body Stretch – 30 sec

  • Raise one arm overhead and lean gently to the opposite side. Switch.

4. Shoulder Roll + Neck Stretch – 30 sec

  • Roll shoulders back, then drop right ear to right shoulder for 15 sec, switch sides.


✨ Tips for Success

  • Form over speed: Always prioritise proper posture and balance.

  • Use the handrail if you’re new or recovering from injury.

  • Stay hydrated: Drink water before and after the session.

  • Listen to your body: Take breaks if needed and adjust intensity.

  • Consistency is key: Aim for 3–5 rebound sessions a week for the best results.


🏁 Final Thoughts

With its dynamic, low-impact design, the BERG Fitness Rebounder is a powerhouse for total-body workouts at home. This 30-minute plan combines strength, cardio, core, and balanceβ€”all from one piece of equipment and in one compact space.

Whether you’re training for endurance, bouncing back from injury, or simply looking for a fun way to move more in 2025, rebounding is a smart, sustainable solution.

Ready to bounce smarter? Explore our BERG Fitness Rebounder range at Trampolines Ireland. Feel free to reach outβ€”we're happy to help you build a routine that works for your goals and lifestyle.