Are you ready to improve your overall health, release stress in a fun way, and change the way you see exercise? With a few easy trampoline exercises, you can bring the fun back into fitness and burn a bunch of calories while you’re at it!

What is a Trampoline Workout?

A trampoline workout is a program you do while bouncing on a trampoline. The weightlessness you experience in-between landings gives you the ability to move in ways you probably couldn’t if you just jumped into the air from the floor.

Regular-sized or mini-trampolines are both wonderful options for getting your bounce on although access to regular-sized trampolines may be a bit of a challenge. Mini-trampolines also called “rebounders,” are a fun way to get in exercise at home, and both of them can really boost your calorie burn.

What are the Benefits of Trampoline Exercises?

Bouncing on a trampoline is not only fun but has a host of other benefits as well.

Fun factor—as mentioned, it’s super fun to bounce on a mini-trampoline. It brings out your childish side and allows you to have a good time all while simultaneously getting fit. In fact, just try to do a trampoline workout without at least cracking a smile. And all that smiling means a lot less stress, and that’s always a good thing.

Low-impact and joint-friendly—it doesn’t get much more low impact than trampoline exercises. By landing on a soft, giving surface, you’ll cushion your joints nicely. The harder and higher you bounce, the more calories you’ll burn, of course, but regardless, this type of workout will remain joint-friendly.

Get tough on body fat—yes, you can drop body fat even if you’re having fun during your workout. In fact, because you’re having a great time with some enjoyable moves (you might find yourself laughing and smiling while you work out!), you probably won’t even notice how many calories you’re burning. A decent workout will have you burning about ten calories a minute, on average.

Very cost-effective—if you want an almost free workout, this is it. With a great mini-trampoline costing between $50 and $100, you can’t go wrong. You can do a lot of different workouts on your own, and there are apps, videos, and online programs you can try in the privacy of your own home. Otherwise, some gyms or fitness facilities may allow you access to a regular trampoline if you decide to go that route.

Get a low-impact HIIT workout—not only can you burn copious calories with trampoline exercises, but according to researchers, a trampoline workout is over 60% more effective than running. So, if you hate running but love what it does for your fitness, a trampoline might be just the solution you need.

Spatial awareness and balance training—according to NASA, rebounding offers great benefits to your ability to balance and helps you increase your spatial awareness. In addition, the act of jumping on a trampoline helps your body retain muscle and bone density while dispersing the forces of landing across your body instead of just on your feet, ankles, hips, and knees. NASA has used this type of training for many years with astronauts with spectacular results.

Try These Trampoline Exercises to Burn Tons of Calories

Even though it’s tons of fun, you can still burn a bunch of calories with trampoline exercises. If you have access to a big trampoline, go for it! But, if you’re a bit more limited and opt for a mini-trampoline, all of these exercises can apply as well. Try each of these for 60 seconds at a time.

1. Basic walk—start by getting used to the instability you’ll feel on the trampoline. It’s a little different than just walking or exercising on a stable surface. Walk like you normally would, except place your foot directly back down instead of forward with each step. Pump your arms as you walk. Warm up with a walk for two to three minutes before moving on to other exercises.

2. Jog—next, progress to jogging by picking up your pace until you’re running in place. Remember to pump those arms and keep those knees high.

3. Bounce and tuck—start with your feet about hip-width apart and bound up into the air, bringing your knees up to your chest. Swing your arms vigorously back and forth as you jump for added calorie burn.

4. Jumping jacks—this oldie but goodie exercise is also great when done on a trampoline. Jump up, bringing your feet slightly out as you bring your arms out to your sides and upward. Land with your feet wide before jumping back up and bringing your feet together and arms down to complete one jumping jack.

5. Seated bounces—start by sitting on the edge of the trampoline with your feet on the floor. Scoot your hips back until your butt is fully on the trampoline. Begin by bouncing your hips off the surface repeatedly, going higher each time as you use your thigh and glute muscles to help you up. Continue for 60 seconds.

6. Ski jumps—if you’ve ever watched skiers traverse moguls, you’ll understand this exercise. Basically, you’ll be jumping up and side to side, swinging your hips and knees left to right to match the landing of your feet. Keep your body facing forward and your feet and legs together as you jump side to side.

7. Side step and bounce—this exercise is a little more advanced and requires balance and focus. Start by bouncing with your feet about hip-width apart and your hands in front of your chest. Bounce twice and then bounce to the right side, allowing your right foot to land on the ground off the side of the mini-trampoline. Do a deep squat before pushing up through your right heel to propel yourself fully back up in the air, this time landing with both feet on the trampoline again. Do two jumps here before repeating the process on the other side with your left leg.

Recommended