If the thought of working out on a mini trampoline, officially known as rebounding, sounds appealing, you're in luck. Rebounding is not only fun and a guaranteed way to connect with your inner child, but the best rebounding workouts also offer a multitude of health benefits and fitness perks.
What is Rebounding?
Rebounding is a low-impact cardio exercise performed on a mini trampoline, also known as a rebounder. It is accessible for people of all ages and fitness levels, and the intensity can be adapted depending on the type of workout you're looking for. A mini trampoline can also be used for strength and balance training. Because the mat of the trampoline is soft, standing on it for strength exercises increases core activation and overall muscle stability as your body is challenged to stabilize on an unstable surface.
Benefits of Rebounding Workouts
Rebounding workouts offer a wide array of benefits, making them a worthwhile addition to any fitness routine.
Low-Impact Exercise: The soft trampoline mat and elastic cords absorb the weight of your landing, reducing the impact on your joints. This makes rebounding simultaneously high-intensity and low-impact, allowing you to continue doing it much later in life. The rebounder absorbs most of the impact, so you can do higher-intensity workouts safely.
Full-Body Workout: Hopping on a trampoline is a great way to work your entire body. Rebounding particularly activates the glutes, hamstrings, and core since these muscle groups work the hardest to stabilize you while jumping on the trampoline. When you’re jumping on a trampoline, your entire body is engaged in the activity. Every time you jump, you’re using the momentum of your whole body to force the muscles in your legs, arms, core, and back to work at the same time.
Read also: Diet of Jumping Spiders
Improved Balance and Coordination: Given that a trampoline is an uneven surface, rebounding can improve balance, coordination, and functional mobility. Twelve weeks of rebounding was highly effective in improving balance and mobility in women over 50 with osteopenia, according to a 2019 study out of the Clinical Interventions in Aging. Workouts with a trampoline help you build motor skills as well as improve balance and coordination. While jumping, your lower body provides momentum control while your upper body keeps your center of gravity balanced the entire time and ensures you don’t fall over. To keep you bouncing and not falling during harder exercises like jump squats, pike jumps, and tuck jumps, your arms, legs, hips, knees, and feet need to work together. This naturally builds better balance over time.
Mood Booster: Jumping on a trampoline is fun. Workouts need to include movements that make us laugh and feel energized, and bouncing on a mini trampoline surely checks that box. In turn, this can enhance your mood and trigger endorphins (a.k.a. your feel-good hormones).
Cardiovascular Benefits: Studies have explored whether jumping on a trampoline can improve cardiorespiratory fitness, and according to the American Council on Exercise (ACE), it can. For an ACE study, 24 college students participated in a rebounder workout, during which their average heart rate was at 79 percent of their heart rate max-within the benchmark range for cardio workouts from the American College of Sports Medicine. Trampoline exercises come with a multitude of cardiovascular benefits. These workouts are low-impact, low-intensity workouts that pump up your heart rate without doing as much work as running. According to a study done by NASA in 1980, jumping on a trampoline can be twice as efficient as running on a treadmill when it comes to your cardio workout.
Calorie Torch: On average, women burn 9.4 calories per minute while on a rebounder, which is approximately equivalent to running six mph on flat ground or biking at 14 mph, per ACE. In part due to the calorie burn, rebounding can help promote weight loss, according to a 2018 study in The Journal of Sports Medicine and Physical Fitness. You should work out on a trampoline because trampoline exercises can burn some serious calories while still being fun and engaging.
Stronger Bones: The repeated acceleration and deceleration you experience when jumping are interpreted by your body as an increase in gravity - this triggers your bones to respond by growing denser. In one randomized controlled trial, 40 adults with osteopenia - slightly weakened bones - were assigned to either a trampoline exercise program or conventional osteopenia treatment, such as vitamin D and calcium supplements. After three months of twice weekly sessions lasting about 60 minutes each, the trampoline group had higher bone density near the hip - an area prone to fractures. The exercisers were fitter, too, with improvements in mobility, strength and walking, and they were less worried about falling. Trampoline workouts are known to increase bone mass. Improvements in bone density have been observed even in old women with osteopenia, a condition where bone mineral density is lowered.
Read also: Jumping Jacks: A full guide
Lymphatic System Boost: Jumping exercises can benefit your lymphatic system, which is responsible for the lymphocytes that fight against viruses, infections, and bacteria in your body. When you do a trampoline workout, your lymphatic system’s valves open and close at the same time, which can increase the flow of lymphocytes as much as 15 times.
Stress Relief: Trampoline exercises are a low-impact, highly efficient way to burn calories and stay fit while having a lot of fun. The benefits of working out on a trampoline are undeniable, and you may find that the fun of bouncing around while losing weight can be very motivating.
Pelvic Floor Health: A newly published study found that postmenopausal women had less urinary incontinence after three months of trampoline training.
10 Rebounding Moves to Get You Started
Here are 10 rebounding exercises you can do at home:
Equipment: Rebounder, wrist weights (optional)
Read also: Effective Weight Loss Workout
Time: 10 - 30 minutes
Good for: Lower body, core, cardio
Instructions: Start with one minute of each exercise and consecutively work your way through all 10 moves. Once you build endurance, up the intensity and do each move for three minutes.
High Bounce: This is an unstructured jump up and down that allows you to boost circulation, activate your lymphatic system, and can be used as a warm-up or cool-down for your body. It also activates your lower body and core.
- Step onto the trampoline and begin jumping up and away.
- Relax your body and keep movements free-form.
- Allow yourself to catch some air, with no tension in your upper body and a softness in your knees as you land.
Bounce Down: This is the foundation of movement on a rebounder. It activates the core, glutes, and hamstrings, and sets up your form for other dynamic moves on the trampoline.
- Stand on the trampoline, feet slightly wider than hip-distance apart.
- Find a squat-like position (though not your lowest possible squat) and begin continuously pushing your heels down into the rebounder as if you were pressing a button with the heel of your foot.
- Keep your upper body low as you push harder into the heels, activating your abdominal muscles to lift your knees toward your chest without jumping up and away from the rebounder.
- Relax your upper-body and release your arms, letting them swing from your shoulders as you bounce down.
Front Back: Front back is a great beginner exercise to practice taking up space on your trampoline. It challenges your proprioception and allows for more full-range upper-body movement. You’ll also feel it in the core, glutes, and hamstrings.
- Stand on the trampoline with feet slightly wider than hip-distance apart.
- Find your bounce down form, but instead of pressing straight down, start jumping your feet forward and back on the trampoline.
- While moving, begin lifting your feet as if you were jumping over an object in the center of the trampoline.
- Lead with your heels on each jump and keep your core engaged for maximum stability.
- Let your arms swing forward and back in tandem with your feet.
Jumping Jack: Jumping jacks work your core, glutes, hamstrings, abductors, adductors, and upper-back, but they also allow you to get comfortable moving side-to-side on your trampoline.
- Step onto the trampoline and begin jumping your feet out and in just as you would in a jumping jack on the floor.
- Instead of jumping up, continue pressing down into the trampoline with knees soft and weight in your heels.
- Sweep your arms out to the sides, away and toward the body in tandem with the legs before squeezing your legs back together on the inside of your jack.
Scissors: Scissors offer a trickier placement of the feet on the trampoline as you're landing with them staggered, rather than next to each other. They also challenge upper-body coordination and begin to build confidence in quick foot transitions on the trampoline, while simultaneously training your core, glutes, hamstrings, and adductors.
- Step onto the trampoline with your hips parallel and feet hip-distance apart.
- As you bounce, move one foot forward and one foot back so they are staggered on the trampoline.
- Begin continuously switching which foot is in front as you press down through the bottoms of your feet while maintaining a narrow stance to activate your adductors (inner thighs) as your legs slice past one another.
- Keep your weight centered between your legs, so you're pressing down into both feet equally as you land and let your arms swing naturally.
Surf Twist: Surf twists allow you to leverage momentum and counterbalance between your upper and lower body. Plus, the twist in the torso activates your obliques and improves spinal rotation.
- Step onto the trampoline and begin in a bounce down position (as described above).
- Jump and rotate your lower body to one side and return to the front.
- Keep your shoulders square as your hips and feet turn, creating a “ringing” sensation through your waist.
- On the next rep, switch directions.
- Allow your arms to swing in opposition with each twist.
Ski: Skis are great for a stability challenge as you're moving with a narrower base. The side-to-side action with your legs squeezing together makes it one of the more challenging moves on the trampoline, especially when you increase speed. You’ll also fire-up your core, glutes, hamstrings, inner thighs, and obliques.
- Step onto the trampoline and squeeze your legs together from your inner thighs down to your ankles.
- Begin jumping side-to-side on the trampoline and use the weight of your hips to carry you from right to left.
- Swing your arms along the sides of your body and allow the momentum to help you get from one side to the other.
- Stay low to the ground as you move and squeeze your obliques on each side to support your landing.
Run: Running is a great introduction to single-leg movement on the trampoline, allowing you to practice shifting weight from one foot to the other. Your core, glutes, and hamstrings will also light up.
- Step onto the trampoline and stand with your feet directly underneath your hips.
- Start lifting one foot at a time (like a march) and steadily increase your speed so your march becomes a small hop from one foot to the other.
- Begin lifting your knees toward your chest, letting your legs pass narrowly in front of you.
- Use your abdominals to maintain a long spine and keep your ribs stacked on top of your hips.
- Squeeze your standing-side glute and continue alternating legs.
Knee Drive: In addition to working your core, glutes, and hamstrings, a knee drive establishes a base for all single-leg moves on the trampoline. It also improves your balance and core activation since you have to stabilize one leg on an unstable surface.
- Step onto the trampoline and guide one knee into your chest while maintaining a single-leg bounce down through your standing leg.
- Focus on pushing through your standing-side heel each time your foot leaves the trampoline.
- Between each knee drive, return your whole foot to a bounce down position, practicing the transition from one foot to two feet.
Kick: Kicks activate your glutes, hamstrings, and core, but they’re also one of the most versatile moves on the trampoline because as you get more comfortable with rebounding, you can take them in all directions.
- Step onto the trampoline and expand upon your knee drive by releasing your hamstring to extend the leg and foot forward out in front of you.
- Release your hip flexor and quad on the kicking side and focus on your core lifting your leg up and out.
- Continuously press down through your supporting-side heel for stability as you move and alternate between sides.
Getting Started with Rebounding
Here are some tips for getting started with rebounding:
- Invest in a Rebounder: Look for a rebounder with arched legs and a buoyant mat for maximum stability and comfort as you bounce. Most mini-trampolines have a 32- to 48-inch jumping surface. Larger models often cost more but may be worth it, depending on your height, the space you have and how you plan to exercise. For example, you’ll need more room for jumping jacks and crunches than just bouncing up and down. Also, look for a model that can bear your weight. Rebounders come equipped with springs, bands or bungee cords. Bands are less durable, and some springs can be noisy and harder to assemble. Most experts recommend bungee cords for the smoothest and safest trampoline experience. Some are adjustable to make the workout more or less challenging. Some rebounders come with an adjustable padded handle, making it extra safe for both adults and kids. If you’re a little uncertain about your balance, this is a great choice.
- Start Slow: Just as you wouldn’t run a marathon on your first day of running, or squat 200 pounds on your first day of weightlifting, give yourself time to acquire this new skill. When you’re new to rebounding, it feels different than anything you’ve done before, so allow your body (and mind) time to adjust. If you’re a beginner, aim for three to four times in your first week, even if it’s in short five- to 10-minute bursts, so your body has a chance to acclimate moving on an unstable surface. Once you’re comfortable in the sensation and movement patterns, you can increase your time and frequency. If your rebounder has a built-in railing at the front, gently hold on during your first attempts. This way you can ease into building strength, balance, and stability before going totally hands-free. If you’re new to the trampoline or haven’t been on one in decades, start by simply walking on it. You can quickly level up to jumping jacks and jogging. To move beyond the basics, check out online trampoline classes, which range from beginner to advanced. You may also be able to find an in-person class in your area, which is a good way to get more-personalized instruction.
- Warm-Up, Cool-Down, and Stretch: You may feel sore in your ankles or knees (especially the Achilles tendons and kneecaps) after you rebound, so a proper warm-up, cool-down, and stretch before and after each session is key for preventing injury.
- Choose the Right Gear: You can wear sneakers or go barefoot. If you’re going for a light, high bounce-style workout, being barefoot is totally fine, but if you're rebounding is more focused on cardio, wearing sneakers will help keep your feet and ankles safely aligned as you move in various positions on the trampoline at a faster pace.
- Level Up: When you’re ready to up the difficulty, add wrist weights. The added resistance will further increase your heart rate and energy expenditure for a more intense workout. It’s best to avoid ankle weights, though, because they can put unnecessary strain on your hips as you bounce. You can also increase the duration or cadence (a.k.a the speed you bounce) to make your workout more challenging. Just be sure to ease into an extended workout and don’t do too much too quickly.
Risks of Rebounding
Rebounding is generally safe for most people, but it’s not for everyone. Anyone with inner ear/equilibrium issues or balance problems should avoid rebounding to prevent dizziness or nausea. Additionally, if you're pregnant or recently had a baby, bouncing can be stressful to the pelvic floor, so you should always talk with a doctor before incorporating it into your routine. Those with a joint replacement or back or neck injury should also get clearance from their doctor or physical therapist to avoid further injury.
Trampolines for People with Arthritis
When it comes to trampolines for people with arthritis, size matters. The big backyard trampoline you may have bounced on as a kid is generally off-limits due to the relatively high risk of injury. Instead, consider one of the smaller, indoor mini-trampolines, or “rebounders,” that soared in popularity during the COVID-19 pandemic.