Trampoline exercises, also known as rebounding, offer a fun, low-impact, and highly effective way to burn calories, improve cardiovascular health, and achieve your weight loss goals. If you're searching for a workout routine that's gentle on your joints or simply want to inject some excitement into your fitness regime, jumping on a trampoline might be the perfect solution.
Why Choose Trampoline Workouts?
Trampoline workouts offer a unique blend of fun and fitness, making them an appealing option for people of all ages and fitness levels. They provide a multitude of benefits that can contribute to weight loss and overall well-being.
Calorie Burning Made Fun
Trampoline exercises can burn some serious calories while still being fun and engaging. In just 30 minutes of trampolining, a 70 kg person can burn over 200 calories. The higher and more intense you jump, the more calories you’ll burn. Doing bounces, tucks, and twists will further increase your calorie burn.
Cardiovascular Health Boost
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. Just 10-15 minutes of bouncing can raise your heart rate and increase blood flow, providing an aerobic workout. Studies show trampolining can improve oxygen consumption and heart health.
Full-Body Engagement
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. Trampolining works your entire body, from your legs to your core to your arms. It helps build strength and balance. The buoyancy of the trampoline reduces stress on your joints while still providing resistance to help tone your muscles. Bouncing works your legs, glutes, and core.
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Improved Motor Skills, Balance, and Coordination
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.
Increased Bone Mass
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. 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. The change in gravitational forces during each bounce helps strengthen your muscles and bones. In one randomized controlled trial, adults with osteopenia were assigned to either a trampoline exercise program or conventional osteopenia treatment. After three months of twice weekly sessions, 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.
Lymphatic System Support
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.
Joint-Friendly Exercise
Unlike jogging or aerobics which can put stress on your joints, trampolining provides a low-impact workout. The springy surface absorbs up to 80% of the shock, reducing the risk of injuries. The trampoline mat absorbs up to 80% of the impact. So you get an intense workout on the trampoline with less stress on the body. The rebounder absorbs most of the impact, so you can do higher-intensity workouts safely.
Mood Booster
Aside from being a great workout, jumping on a trampoline is actually pretty 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).
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Getting Started with Trampoline Exercises
If you want to start working out on trampolines, there are a few fun exercises that can elevate your heart rate without straining yourself. Remember to start slow and then pump up the intensity of your routine as you get more comfortable with it.
Basic Bounce
This classic low-impact workout is generally used as a warm-up before your real workout, waking your muscles up in preparation for a more intense fitness regimen. Doing this exercise on mini-trampolines is significantly less rough on your knees than on solid ground. This trampoline workout may seem simple, but it burns more calories and is not as harsh to your joints as jogging on a treadmill. This exercise doesn’t include a jump motion but is still amazing for cardio.
Jogging in Place
This trampoline workout may seem simple, but it burns more calories and is not as harsh to your joints as jogging on a treadmill. This exercise doesn’t include a jump motion but is still amazing for cardio.
High Bounce
When you envision jumping on a trampoline, you’re likely thinking of a high bounce. It’s 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.
How to: 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.
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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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
How to: 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.
Core Exercises
The unstable surface of the trampoline challenges your core muscles to stabilise your body. Your core muscles get a workout just from bouncing and balancing on a trampoline, but you can also do focused core exercises like the trampoline plank or sit-ups. For the trampoline plank, place your forearms on the trampoline surface with your body in a straight line from your head to heels and hold.
High-Intensity Interval Training (HIIT)
For an intense cardio challenge, try doing intervals of exercises like burpees, jumping jacks, or tuck jumps on your trampoline. Start with doing each exercise for 1 minute, then rest for 30 seconds. Repeat the cycle several times. This type of high intensity interval training provides an afterburn effect that continues to burn calories for hours after your workout.
Maximizing Weight Loss with Trampoline Exercises
To lose weight on a trampoline, aim for 3-4 sessions of 30-45 minutes each week. The more frequently you bounce, the more calories you’ll burn and the faster you’ll see results. At the same time, rest days in between sessions are important for your muscles and joints.
Doing the same basic bounces repeatedly can get boring and limit results. Mix in exercises like jogging in place, tuck jumps, twisting jumps and straddle jumps. This challenges your body in new ways and incorporates more muscle groups. You can also try bouncing to upbeat music for extra motivation.
Combine with a Balanced Diet
Trampolining alone likely won’t lead to weight loss. You need to combine it with a balanced diet low in processed foods and calories. Aim for nutritious whole foods, lean proteins and lots of fruits and veg. Most experts recommend reducing your intake by about 500-1000 calories per day to lose about 1-2 pounds per week. Focus on lean proteins, high-fibre whole grains, fruits and vegetables. And watch your portion sizes. With regular exercise on a trampoline and a balanced diet, you absolutely can achieve safe and sustainable weight loss.
Increase General Activity Level
Also, try to increase your general activity level. Take the stairs when possible, go for walks on your off days and do light exercise like yoga.
Choosing the Right Trampoline
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. 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.
Bungee Cords vs. Springs
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.
Handlebar
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.
Foldability
Consider a foldable trampoline for easy storage, especially if you have limited space.
Safety First
Never have more than one person jumping on the trampoline at once. This can lead to collisions that cause sprains, fractures, and head injuries.
Before letting kids on the trampoline, teach them basic jumps and safety rules. Show them how to land with knees bent to absorb impact, and how to stop themselves from bouncing too high by bending their knees on ascent.
Place thick trampoline padding over the springs, hooks, and frame of the trampoline. This protects jumpers from impact injuries if they land near the edge. You should also consider using a safety net that encloses the trampoline.
An adult should always supervise trampoline use, especially for children. Spotters can help guide proper technique, ensure only one person jumps at a time, and respond quickly in case of falls or injuries.
Remove any loose clothing, jewellery, glasses or hair ties before jumping. Long hair should be tied up and out of the face to avoid tangling or pulling.
Precautions
Rebounding is generally safe for most people, but like anything, it’s not for everyone. In particular, 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.
Warm-up and Cool-down
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.
Footwear
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, I suggest wearing sneakers since it will help keep your feet and ankles safely aligned as you move in various positions on the trampoline at a faster pace.
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