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High Intensity Interval Training With Urban Rebounding

author image Lisa M. Wolfe
A mother of two and passionate fitness presenter, Lisa M. Wolfe had her first fitness article published in 2001. She is the author of six fitness books and holds an Associate of Arts in exercise science from Oakland Community College. When not writing, Wolfe is hula-hooping, kayaking, walking or cycling.
High Intensity Interval Training With Urban Rebounding
Boy jumping on a trampoline Photo Credit: Alex Koch/iStock/Getty Images

Urban Rebounding is cardiovascular exercise on a trampoline based platform. The platform folds into a quarter of its size for easy storage. The Urban Rebounder also is available with a stability bar for added balance during the exercises. Many fitness centers offer Urban Rebounding classes, so if you have never tried jumping exercises, a class can provide proper form and technique training. If you currently use an Urban Rebounder and are searching for an exercise option to increase your workout's intensity, your solution may come from using high intensity intervals.

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Urban Rebounding

Urban Rebounding uses a trampoline platform on which you perform exercise. For a cardiovascular workout, you can jump, run, twist, cross country ski or do jumping jacks on an Urban Rebounder. When you jump for 20 to 30 minutes, you perform a low-impact workout that you can do in the privacy of your own home or in a group setting at a fitness center. Your Urban Rebounder can also be used as a base for performing yoga poses or core exercises.

High-Intensity Intervals

High-intensity interval training is a cardiovascular training style that alternates time periods of increased speed of the exercise with times of a more comfortable exercise pace. According to the American Council on Exercise, HIIT improves the way your body uses glucose and fat for fuel during the moments of exercise intensity. You will choose your high-intensity intervals based on your perceived level of exertion. Although the classic rate of perceived exertion or RPE scale is the Borg Scale -- which is a 1-20 scale; for your purposes here, you can use a one to 10 numerical reference for your exertion level. Level one would equal sitting on your couch and reading a book and level 10 would equal sprinting up a large hill. During your Urban Rebounding exercise, your high intervals should equal an intensity level of seven or eight, which equals a feeling of heavy exertion.


To incorporate HIIT into your Urban Rebounding workout, begin with three to five minutes of a warm-up bounce at an RPE of no more than five. After five minutes, you will begin your intensity interval by increasing the speed of your bounce to an exertion level of seven for one minute and then returning to a comfortable bounce for two or three minutes. During your next minute of intensity bouncing, add an overhead arm press to further increase your heart rate and your exertion level to a seven or eight. Continue alternating this one minute intensity to two or three minute recovery pattern as you progress through your workout session.


Another Urban Rebounding exercise for which you can alternate intensity intervals is a run. Begin your run on the rebounder at a level five exertion pace for two minutes, then run at a fast pace which feels at a level seven RPE for one minute and then slow your pace to a level five. You could also use intervals with a jumping jack by increasing the height of your knee lifts as you open and close your legs for your two to three minute recovery interval and then keep your feet lower to the trampoline as you increase the speed of your jumping jacks for your one minute intensity interval.

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