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 activation—all while being gentle on your joints.

🏋️♀️ 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

✅ 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

🔥 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.

🔴 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.

🔵 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 balance—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 out—we're happy to help you build a routine that works for your goals and lifestyle.