Can Trampoline Workouts Increase Your Fitness?

Fnd out whether rebounding or trampolining actually work for fitness, fat loss, or cardiovascular training. Discover the latest mini-trampolining research and get a mini-trampoline workout.

Ben Greenfield
4-minute read
Episode #309

Beginning from when I was a young boy, I can recall many adventurous visits to my friend Bryan’s house, where we would do boy things like jump in the creek, fish, hang from rope swings, climb cliffs, look for snakes and animals, start tiny fires, and…

…jump for hours on a trampoline until we were completely covered in sweat and our muscles were done! Sure, this exhausting jump workout was typically followed by copious amounts of time eating junk food and playing video games (yeah, yeah, I got on the extreme health and fitness bandwagon later in life), but new research actually shows that some things you loved doing as a kid, such as running around in nature, not sitting for long periods of time and—you guessed it—jumping on a trampoline are great for your body, even as an adult.

The latest study conducted by the American Council on Exercise (ACE), discovered that, when it comes to heart rate and oxygen expenditure, bouncing on a mini-trampoline for less than 20 minutes a day is just as good for you as running, although participants reported that it made them feel better and was a lot more fun than actually running.

In the study, researchers gave a group of 24 participants a mini trampoline workout in the form of a 19-minute trampoline exercise video (the video is available online and is called a “JumpSport” workout). They then measured the jumpers’ heart rates and oxygen expenditure each of the 19 minutes.

They specifically found that trampolining is rated as a “moderate-to-vigorous intensity” exercise that produces the same physiological benefits as running six miles per hour, cycling, or playing football, basketball, or ultimate Frisbee. But as I mentioned earlier, when the participants were actually asked to rate how they felt during the trampoline workout, they reported that the workout felt far easier than it should have based on their cardiovascular response and calorie burn.

This isn’t actually groundbreaking news. In fact, trampoline-based exercise, also known as “rebounding” has a quite a colorful history as both a recreational sport and exercise modality. For example, during World War II, trampolines were used to help increase the spatial awareness and balance abilities of pilots. NASA has studied trampoline training for astronauts and found it to be (similar to this latest study) just as effective as running, with no significant differences in maximal heart rate, maximal oxygen uptake or energy expenditure when exercising on a mini-trampoline compared to treadmill running.


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.